22-10-2018 PAZARTESİ
Static Contraction 4 Round 1 Min:Push -Up Plank 30 Sn:Rest 1 Min:Wall Squat Hold 30 Sn:Rest -Then- Strength&Conditioning 24 Min Emom (8R) 1.Min:10 Bench Press(%55-%50) 2.Min:12 Step Dumbell Walking Lunge 3.Min:Rest
21-10-2018 PAZAR
Strength Back Squat Every 1:30 Min For 9 Min(6R) 3 Back Squat(%80) -Then- Strength&Conditioning 4 Rounds of: 3 Minute Amrap 12 Hand Release Push-Ups 12 Kettlebell Swings(24kg-16kg) Rest:1 Min
20-10-2018 CUMARTESİ
Strength&Conditioning 5 Round For time: 20 Sumo Deadlift High Pulls(40kg-25kg) 20 Wall-Ball(9kg-6kg)
19-10-2018 CUMA
Conditioning Two Person Team 34 Min Amrap 50 Cal. Row 50 Cal Assault Bike 50 Box Jumps Over(24’-20’)
18-10-2018 PERŞEMBE
Strength&Conditioning 12-9-6-3 Squat Snatch(60kg-30kg) Bar Muscle-Up Or C2Bar Pul-Up+Handreleas-Push-Ups -İmmediately- 12-9-6-3 Overhead Squat(60kg-30kg) HandStand Push-Ups -İmmediately- 50 Barbell Lateral Burpee Cap time:30 Min
17-10-2018 ÇARŞAMBA
Dumbell Strength&Conditioning 10 Min Emom 12 One Arm Hang Dumbell Power Snatch(6 Rıght each arm/6 Left each arm) -Then- Every 1:30 Min Emom For 9 Min(6R) 16 One Arm Dumbell Row(8 Rıght each arm/8 Left each arm) -Then- Every 1:30 Min Emom For 9 Min(6R) 20 One Dumbell Goblet Split Squat(10 Rıght each leg /10…
16-10-2018 SALI
Gymnastıc Conditioning 10 Min Emom 3-5 Handstand Push-Ups -Then- Weightlifting Conditioning 10 Min Emom 5 Power Clean(%65-%60) -Then- Strength Every 1:30 Min For 9 Min(6R) 10 Bench Press(%60)
15-10-2018 PAZARTESİ
Strength Every 1:30 Min For 7:30 Min(5R) 10 Steps Barbel Behind Neck Back Lunge (BS%50-%45)+ 8 Back Squat -Then- Strength&Conditioning Dork 6 Round For time: 60 Double-Unders Or 80 Single Jump rope 30 Kettlebell swings(24kg-12kg) 15 Burpees Cap time:30 Min
12-10-2018 CUMA
Strength&Conditionig For time: 24-21-18-15-12-9-6-3 Dead Lift(Bw-Bw 3/4-Bw/2) Toes-To-Bar Box Jumps(24’-20’) Cap time:30 Min
11-10-2018 PERŞEMBE
Weightlifting Every 1:45 Min 14:00 Min(8R) 1.2.3.4.R: 5 Squat Snatch(%65-%60) 5.6.7.8.R: 1 Power Snatch+5 Overhead Squat -Then- Strength 10 Min Emom Odd:12-10 Paralel Bar Dips Even:12-10 Old School Barbel Curl