28-11-2024 PERŞEMBE
Strength&Conditioning 50-40-30-20–10 Wall-Ball(9Kg-6Kg) 50-40-30-20-10 KB Swing(24Kg-16Kg) 30 Sec:Hanging Hold(After Each Round) 20 Hollow Rock (After Each Round) 15 Sec Hollow Hold(After Each Roıund) Cap Time:30 Min
Details27-11-2024 ÇARŞAMBA
Conditioning Two Person Team 20 Min Max M Row Rest:5 Min 20 Min Max Cal.Assault Bike
Details26-11-2024 PAZARTESİ
Strength Every 2:45 Min For 13:45 Min(5R) 12 Barbell Behind Neck Reverse Lunge (R1-L2) 30 Jumping Lunge(R1-L2) -Then- 10 Min Emom Odd:10 Bent Over Reverse Grip Barbell Row+ 10 Dumbell Arnold Press Even:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 10 Toes-To-Bar 20 Sit-Up 20 Sec:Hollow Hold
Details25-11-2024 PAZARTESİ
Strength&Conditioning Two Person Team 5 Round Total Round 5 Min Amrap 6 Power Clean(60g-30Kg) 6 Front Squat(60Kg-30Kg) 12 Burpee Barbell Lateral Jump Over Rest:2:5 Min
Details24-11-2024 PAZAR
MetCon For Time: 21-18-15-12-9-6 Hang Power Clean(50Kg-30Kg) Floor Press(60Kg-30Kg) 75 Double-Under Or 100 Single Jump Rope
Details23-11-2024 CUMARTESİ
Strength Every 1:45 Min 10:30 Min(6R) 8-8-6-6-4-4(%70–75-80) Back Squat -Then- Every 1:45 Min 10:30 Min(6R) 8-8-6-6-4-4(%70–75-80) Deadlift -Then- Every 1:45 Min For 10:30 Min(6R) 8-8-6-6-4-4(%70–75-80) Weight Supinated Grip Strict Chin-Up
Details22-11-2024 CUMA
Conditioning 24 Min Emom(6R) 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Hand-Release Push-Ups 1 Min:Rest -Then- Gymnastics&Core Strength 12 Min Emom(4R) 1.Min:15 Toes-To-Bar 2.Mln:Plank 3.Min:Rest
Details21-11-2024 PERŞEMBE
Strength&Conditioning For Time 75 Wall-Ball(9Kg-6Kg) -İnmediatly After- 10 Round 5 Power Snatch(50Kg-30Kg) 8 Burpee Barbell Lateral Jump Over -Cast Out- 50 Wall-Ball(9Kg-6Kg) Time Cap:34 Min
Details20-11-2024 ÇARŞAMBA
MetCon 30 Min Emom(5R) 1.Every 3 Min For 20 Cal Assault Bike 2.Every 3 Min For 20 M Dumbell Farmers Caary Walking Lunge(R1-L2)(10 M-10 M) 20 M Single Arm Dumbbell Overhead WallkR) 20 M Single Arm Dumbbell Overhead Wallk(L)
Details19-11-2024 SALI
Strength&Conditioning 28 Min Emom(7R) 1.Min:5 Deadlift(Rpe 7-8) +10 Medball Clean 2.Min:Rest 3.Min:10 C2 Bar Pull-Up+15 Push-Up 4.Min:Rest -Then- Core & Isometric Strength Every 2:30 Min For 10 Min(4R) 30 Sec:Hollow Hold 20 Sec:Elbow Star Plank(R) 20 Sec:Elbow Star Plank(L)
Details