18-5-2024 CUMARTESİ
MetCon 30 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:12/15 Burpee 3 Min:15 Toes-To-Bar 4.Min:20 Sit-Up 5.Min:Rest
Details17-5-2024 CUMA
Strength&Conditioning 24 Min Emom(6R) 1.Min:12 Cal.Row 2.Min:10 Bench Press(Rpe4-6) 3.Min: 20 M Dumbell Walking Lunge(R1-L2) 4.Mİn:Rest -Then- Every 2:30 Min For 10 Min(4R) 10 Bird Dog Dumbell Row(R) 10 Bird Dog Dumbell Row(L) 20 Sec:Bird Dog Hold (R) 20 Sec:Bird Dog Hold(L)
Details16-5-2024 PERŞEMBE
Strength&Conditioning Every 2:15 Min For 15:45 Min(7R) 3 Squat Snatch(Rpe4-6) 5 Bar Muscle-Ups Or 5 C2 Bar Pull-Up + 5 Push-Ups -Then- 10 Min Emom 2 Front Squat (Rpe 6-7) -Then- Core Strength 4 Round 30 Sec:Ring Mountain Clımber 45 Sec:Rest 30 Sec:Hollow Hold 45 Sec:Rest
Details15-5-2024 ÇARŞAMBA
MetCon 24 Min Emom(6R) 1.Min:7 Cal Assault Bike+10 Kb Swing(24Kg-16Kg) 2.Min:Rest 3.Min:20 Wall-Ball(9Kg-6Kg) 4.Min:Rest -Then- Core Strength Every 3 Min For 12 Min (4R) 20 Alternatif V-Up(R1-L2) 30 Sec:Side Plank(R) 30 Sec:Side Plank(L)
Details14-5-2024 SALI
Oly 10 Min Emom 3 Power Clean(Rpe 4-6) -Then- 10 Min Emom 3 Back Squat(Rpe 4-6) -Then- Gymnastic Strength 12 Min Emom(6R) Odd:5 Weight Strict Pull-Up Even:5 Weight Paralel Bar Dips
Details13-5-2024 PAZARTESİ
MetCon Two Person Team 4 Round For Time: 50 Cal.Row 40 Cal. Assault Bike 30 Dumbelll Thruster 20 Burpee Cap Time:40 Min
Details12-5-2024 PAZAR
Strength Single Arm Day Every 3:30 Min For 17:30 Min(5R) 8 Single Arm Kb Front Rack Squat(R) 8 Single Arm Kb Front Rack Squat(L) 15 M Single Arm Kb Overhead Kb Walks(R) 15 M Single Arm Kb Overhead Kb Walks(L) 8 Single Arm Ring Row 8 Single Arm Ring Row -Then- Conditioning 5 Roumd 2…
Details11-5-2024 CUMARTESİ
Strength &Conditioning 24 Min Emom(6R) 1 Min:.10 Cal Assault Bike 2.Min:10 DeadLift (Rpe4-6) 3.Min:10 Tall Kneeling Arnold Press+10 Dumbell Deficit Push-Ups 4.Min:Rest -Then- Core Strength&Gymnastic Every 3 Min For 12 Min (4R) 10 Toes-To-Bar 20 Sec:Hollow Hold 1 Min:Plank
Details10-5-2024 CUMA
Lower Body Strength Every 3:30 Min For 17:30 Min(5R) 5 Front Squat(Rpe 6-7) 12 FreeBulgarian Split Squat(R) 12 Free Bulgarian Split Squat(L) 30 Sec: Long Lever Glute Bridge Hold -Then- Upper Body Strength Every 4 Min For 20 Min(5R) 8 Dumbell Chest Press(Rpe 6-7) 8 Reverse Grip Strict Chin-Up 8 Floor Lying Barbell Trceps Ext.…
Details9-5-2024 PERŞEMBE
MetCon Two Person Team 4 Round For Time: 1000 M Row 50 Wall-Ball(9Kg-6Kg) 50 Box Jump Over(24”-20”) Cap Time:40 Min
Details