16-5-2023 SALI
Two Person Team MetCon For Time: 50 Senkronize Bar Facing Burpee -İnmediatly After- 15 Round 3 Power Clean(60Kg-40Kg) 6 Push-Up 9 Air Squat -İnmediatly After- 50 Senkronize Bar Facing Burpee Cap Time:30 Min
Details15-5-2023 PAZARTESİ
Strength Every 2 Min For 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Back Squat -Then- Every 2 Min For 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Bench Press -Then- Every 1:30 Min For 7:30 Min(5R) 10 Bench Support Single Arm Dumbell Row(R) 10 Bench Support Single Arm Dumbell Row(L)
Details14-5-2023 PAZAR
REST DAY
13-5-2023 CUMARTESİ
Conditioning 5 Round For Time: 50 M Burpee Broad Jump (10M-10M) 21 Back Squat (%50)
Details13-5-2023 CUMA
Strength&Conditioning 32 Min Emom(8R) 1.Min:10 Wall-Ball(9Kg-6Kg)+10 C2Bar Pull-Up 2.Min: Rest 3.Min:16 Step Double Dumbell Farmer Caary Walking Lunge(R1-L2) 4.Min:Rest
Details11-5-2023 PERŞEMBE
Oly. Every 1:30 Min For 10:30 Min(7R) 3 Squat Snatch(%65-%60) -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Barbell Floor Press 30 /20 Sec:Half Push-Up Hold 10 Bent Over Barbell Reverse Grip Row 15 Sec:Pull-Up Bar Hanging L-Sit Hold
Details10-5-2023 ÇARŞAMBA
Conditiong 6 Round 2 Min:Cal.Row(Sustainable Pace) 2 Min:Rest 2 Min:Cal.Assault Bike(Sustainable Pace) 2 Min:Rest
Details9-5-2023 SALI
MetCon 21 Min Emom(7R) 1.Min:5 Back Squat(%70)+12 Jumping Lunge(R-L2) 2.Min:12 Kb Swing(24Kg-16Kg)+12 HandRelease Push-Ups 3.Min:Rest -Then- Core Strength 5 Round 30 Sec:Kb Russian Twist(R1-L2) 30 Sec:Rest 30 Sec:Hollow Rock 1 Min:Rest
Details8-5-2023 PAZARTESİ
Oly. 10 Min Emom 2 Squat Clean(%65) -Then- MetCon 5 Round 30 Sec:Max Thruster(40Kg-20Kg) 30 Sec:Rest 30 Sec:Max Toes-To-Bar 1:30 Min :Rest -Then- Core Strength 4 Round 1 Min:Plank 1 Min:Rest
Details7-6-2023 PAZAR
MetCon 5 Round For Time: 100 M Shutte Run(10M Run-10 M Run) 20 Dumbell Power Snatches(R1-L2) 15 Pull-Up
Details