28-10-2023 CUMARTESİ
Strength&Conditioning 5 Round For Time 400 M Run 12 Double KB Front Rack Squat 200 M KB Farmer Caary Walks 15 Toes-To-Bar
Details27-10-2023 CUMA
MetCon 24 MinEmom(6R) 1.Min:12 Kb Swing(24-16Kg 2.Min:12 Strict Burpee 3.Min:12 Pull-Up 4.Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min (4R) 20 Alternatif V-Up(R1-L2) 30 Sec:Single Leg Elbow Plank(R) 30 Sec:Single Leg Elbow Plank(L)
Details26-10-2023 PERŞEMBE
Oly. 10 Min Emom 1 Squat Clean(Rpe 4-6) -Then- Strength Every 1:30 Min For 7:30 Min(5R) 5 Back Squat(Rpe 4-6) -Then- Every 2:15 Min For 13:30 Min (6R) 5 Strict HandStand Push-Ups Or 5 Strict Press 10 Reverse Grip Barbell Bent Over Row 15 Sec: Hanging L-Sit Hold
Details25-10-2023 ÇARŞAMBA
Conditioning Two Person Team 5 Round For Time: 1 K Row 30 Cal.Assault Bike 20 Burpee Lateral Jump Over Row Cap Time:40 Min
Details24-10-2023 SALI
Strength Every 1:30 Min For 9 Min(6R) 5 Dead Lift(Rpe6-8) -Then- Strength Every 1:30 Min For 9 Min(6R) 10 Barbell Floor Press(Rpe6-8) -Then- Metcon 20 Min Emom(5R) 1.Min:15 Wall-Ball(9Kg-6Kg) 2.Min:75 Double-Unders Or 100 Single Jump Rope 3.Min:12 Toes-To-Bar 4.Min:Rest
Details23-10-2023 PAZARTESİ
Oly. 10 Min Emom 1 Squat Snatch(Rpe 4-6) -Then- Strength Every 1:30 Min For 7:30 Min(5R) 5 Front Squat(Rpe 4-6) -Then- Every 2:45 Min For 13:45 Min(5R) 8 Half Kneeling Dumbelll Shoulder Press(R) 8 Half Kneeling Dumbelll Shoulder Press(L) 8 Supinated Grip Strict Chın-Up 30 Sec:Hollow Hold
Details22-10-2023 PAZAR
Strength 10 Min Emom 5 Back Squat(Rpe 4-6) -Then- 10 Min Emom 5 Push-Press(Rpe 4-6) -Then- 10 Min Emom 10 Kb Swing(Rpe 4-6) -Then- 4 Round 30 Sec:Hollow Hold 1 Min:Rest
Details21-10-2023 CUMARTESİ
Conditioning 32 Min Emom 1.Min:15/12 Cal Row 2.Min:200 M Run 3.Min:12/10 Burpee 4.Min:Rest
Details20-10-2023 CUMA
Strength&Conditioning 32 Min Emom(8R) 1.Min:8 Dead Lift(Rpe(6-8)+8 Weight Paralell Bar Dips 2.Min:10 Cal.Assault Bike 3.Min:30 Sec:Wall HandStand Hold Or Half Push-Up Hold 4.Min:Rest
Details19-10-2023 PERŞEMBE
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Bench Press(Rpe4-6) 8 Decline Push-Ups 10 Bent Over Dumbell Row 8 Dumbell Hang Power Clean -Then- Every 3 Min For 15 Min(5R) 10 Double Dumbell Bulgarian Split Squat (R) 10 Double Dumbell Bulgarian Split Squat (L) 10 Half Kneeling Ladmine Press(R) 10 Half Kneeling Ladmine Press(L)
Details