7-7-2023 CUMA
MetCon 30 Min (5R) 1.Every 3 Min For 24-20 Cal Assault Bike 2.Every 3 Min For 18-15 Burpee Box Jump Over(24”-20”)
Details6-7-2023 PERŞEMBE
MetCon Every 8 Min For 32 Min (4R) 500 M Row 30 Wall-Ball(9Kg-6Kg) 400 M Run
Details5-7-2023 ÇARŞAMBA
Multi-Strength Every 2:15 Min For 9 Min(4R) 10 Ladmine Single Leg RDL Dead Lift(R) 10 Ladmine Single Leg RDL Dead Lift(L) -Then- Every 3 Min For 15 Min(5R) 10 Reverse Grip Bent Over Barbell Row 10 Barbell Front Rack Front Lunge(R1-L2) 10 Barbell Floor Press -Then- İsometric Strength Every 1:45 Min For 8:45 (5R) 15…
Details4-7-2023 SALI
Strength&Conditioning 5 Round For Time: 400 M Run 30 Push-Up 15 Kb Swing(24Kg-16Kg) 8 Back Squat(Rpe-6-8) Cap Time:36 Min
Details3-7-2023 PAZARTESİ
Oly. Every 1:30 Min For 12 Min(8R) 3 Squat Clean(Rpe 4-6) -Then- 10 Min Emom(5R) Odd:10 Pull-Up +10 Barbell Push-Press Even:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 Barbell Turkish Sit-Up 10 Hollow Rock 10 Sec:Hollow Hold
Details26-6-2023 PAZARTESİ
Strength&Conditioning 32 Min Emom(8R) 1.Min:8 Back Squat(%60) 2.Min:10 Cal.Assault Bike 3.Min:12 Dumbell Power Snatch(R1-L2) 4.Min:Rest
Details25-6-2023 PAZAR
Strength&Conditioning 32 Min Emom(8R) 1.Min:12/10 Cal.Assault Bike 2.Min:12 Burpee 3.Min:12 Kb Swing(24Kg-16Kg) 4.Min:Rest
Details24-6-2023 CUMARTESİ
Multi-Strength Every 3:30 Min For 14 Min (4R) 10 Single Arm-Single Leg Bench Support KB Row(R) 10 Single Dumbell Bulgarian Split Squat(R) 10 Single Arm- Single Leg Bench Support KB Row(L) 10 Single Dumbell Bulgarian Split Squat(L) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Single Arm Hollow Hold Dumbell Press(R) 10 Single Arm Hollow…
Details23-6-2023 CUMA
Strength&Conditioning 40 Min Amrap Two Person Team 50 Wall-Ball(9kg-6Kg) 40 Dumbell Power Snatch(R1-L2) 30 V-UP
Details22-6-2023 PERŞEMBE
Strength Every 1:30 Min 17:30 Min (10R) 5-4-3-2-1-1-2-3-4-5 Front Squat(%70-75-80-85-90) -Then- Strength&Conditioning Every 2:30 Min For 12:30 Min(5R) 5 Hang Power Clean (RPE 4-6 )Rating of perceived exertion 5 Bar Muscle-Up Or 5C2 Bar Pull-Up+5 Push-Up 5 Strict HandStand Push-Up Or 2 Wall Clımber -Then- Core Strength 4 Round 30 Sec:Hollow Hold 1 Min:Rest
Details