14-4-2023 CUMA
MetCon 36 Min Emom(6R) 1.Min:15-12 Cal.Row 2.Min:12-10 Toes-To-Bar 3.Min:30 Sec Hollow Hold 4.Min :15-12 Wall-Ball(9Kg-6Kg) 5.Min:30 Sec Wall-Sit Hold 6 Min:Rest
Details13-4-2023 PERŞEMBE
Oly 10 Min Emom 3 Power Snatch(%70) -Then- Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) -Then- Gymnastic&Strenght Every 2:30 Min For 12:30 Min(5R) 3 Wall-Clımber 10 HandRelease Push-Up
Details12-4-2023 ÇARŞAMBA
Two Person Team MetCon 200 Cal.Assault Bike 150 Kb Swing(24Kg-16Kg) 100 Bupree 100 Senkronize Sit-Up Cap Time:40 Min
Details11-4-2023 SALI
Strength&Conditioning Every 2 Min For 12 Min(6R) 5 Front Squat(%75) -Then- 5 Round For Time 10 Power Clean(60Kg-40Kg) 20 Wall-Ball(9Kg-6Kg) Cap Time:23 Min
Details10-4-2023 PAZARTESİ
Two Person Team 200 Cal Row 150 Dumbell Power Snatch (R1-L2) 100 Pull-Up 100 Senkronize Front Lunge (R1-L2) Cap Time:40 Min
Details9-4-2023 PAZAR
MetCon 32 Min Emom(8R) 1.Min:12 Burpee 2.Min:50 Double-Under Or 75 Single Jump Rope 3.Min:15 Wall-Ball(9Kg-6Kg) 4.Min:Rest
Details7-4-2023 CUMA
Strength Every 1:45 Min For 10:30 Min(6R) 3 Back Squat(%75)+8 Tall Kneelig Dumbell Arnold Press -Then- Every 1:45 Min For 10:30 Min(6R) 3 DeadLift(%75)+8 Supinated Grip Chin-Up -Then- Evet 1:45 Min For 8:45 Min(5R) 6 Split Squat Hold Dumbell Curl (R) 6 Split Squat Hold Dumbell Curl (L) 12 Dumbell Deficit Push-Ups
Details6-4-2023 PERŞEMBE
MetCon Leg Day 35 Min Emom(7R) 1.Min:10 Cal Asaault Bike 2.Min:12 Box Jumps(24”20”) 3.Min: 45 Sec:Wall-Sit Hold 4.Min: 20 Air Squat 5.Min:Rest Day
Details5-4-2023 ÇARŞAMBA
MetCon Two Person Team 30 Min Amrap 500 M Row 20 Burpee Row Lateral Jump Over 20 Wall-Ball(9Kg-6Kg)
Details4-4-2023 SALI
Strength 10 Min Emom 3 Squat Clean(%60) -Then- Every 1:30 Min For 9 Min(6R) 10 Floor Press -Then- Every 3 Min For 12 Min(4R) 6 Strict Pull-Up 10 Bent Over Barbell Row 14 Diamond Push-Ups -Then- Every 1:30 Min For 6 Min(4R) 10 Barbell Curl
Details