16-07-2018 PAZARTESİ
Weightlifting&Strength Every 1:30 For 15 Min (10R) Squat Clean +Front Squat (1 Rm Sc %75-%70) (Sc+Fs) 1.4.Min:1+3 5.7.Min:3+1 8.10.Min:4+0 -Then- Strength Every 1:15 Min For,10 Min(8R) 8 Seat Dumbell Shoulder Press
15-07-2018 PAZAR
Conditioning 25 Min Amrap 15 Cal.Assault Bike 30 Hand release Push-Ups 20 Wall Ball(9kg-6kg)
14-07-2018 CUMARTESİ
Conditioning 3 Round For time: 400 M Run 30 Burpee 400 M Run 30 Box Jumps(24”-20”) 400 M Run 30 KB Swings(24kg-12kg)
13-07-2018 CUMA
Row Conditioning Every 6 Min for 18 Min(3R) 50 Cal Row -Then- Gymnastic Conditioning Every 6 mins for 18 Min(3R) 50 Pull-Ups
12-07-2018 PERŞEMBE
Weightlifting Every 1:30 For 15 Min (10R) Squat Snatch + Overhead Squat (1Rm Ss %75-%70) (Ss+OvhS) 1.4.Min:1+3 5.7.Min:3+1 8.10.Min:4+0 -Then- Strength Every 2 Min,for 14 minutes (7R) Front Squat 1.Round:5 rep (%70) 2.Round:5 rep(%75) 3.Round:3 rep(%80) 4.5.Round:2 rep (%85) 6.7.Round:1 rep(%90-%95)
11-07-2018 ÇARŞAMBA
Strength&Conditioning 24 Min Emom 1.Min:10 Tall Kneeling Dumbell Press+10 Dumbell Renegade Rows(Sağ1/Sol2) 2.Min: Max Effort Air Squat 3.Min: Rest
10-07-2018 SALI
Strength&Conditioning Every 1:30 Min, for 30 minutes (5 R) 1.Station: 20 Double-Unders + 10 Deadlifts(85kg-50kg) 2.Station: 15/12 Cal.Assault Bike 3.Station: 15/12 Burpee Barbell Lateral Jump 4.Station: 200 Meter Run
9-07-2018 PAZARTESİ
Strength Every 2 Min for 12 Min(6R) Barbell Back Split Squats(Hareket kalitesinin bozulmadığı bir ağarlık seç) 6×10(10 Rıght/10 Left) -Then- Strength 14 Min Emom Odd:10 Dumbel Bench Press+10 Bent Over Dumbell Row Even: Rest
8-07-2018 PAZAR
Conditioning 5 Round 400 M Run 15 Burpee Box Jump Over(24”-20”)
7-07-2018 CUMARTESİ
Strength Every 2 minutes, for 16 minutes (8R) Back Squat 1.Round:5 rep(%70) 2.Round:5 rep(%75) 3.Round:3 rep(%80) 4.5.Round:2 rep (%85) 6.7.8.Round:1 rep(%90-%95) -Then- Conditioning 17 Min Amrap 40 Double-Unders Or Single Jump rope 20 Wall Ball(9kg-6kg) 10 Toes to Bar