19-12-2018 ÇARŞAMBA
Strength&Conditioning 30 Bar Facing Burpee 15 Clean&Jerks(60kg-40kg) 21 C2Bar Pull-Up 15 Back Squat(60kg-40kg)No Rack 21 C2Bar Pull-Up 15 Front Squat(60kg-40kg) 21 C2Bar Pull-Up 30 Bar Facing Burpee Cap time:30 Min
18-12-2018 SALI
Strength&Conditioning 27 Min Emom 1.2.3.4.5.6.Min:12-10 Cal.Row 7.Min Rest 8.9.10.11.12.13.Min:15-12 Wall-Ball(9kg-6kg) 14.Min:Rest 15.16.17.18.19.20.Min:15-12 Split Jumping Lunge(Rıght1-Left2) 21.Min:Rest 22.23.24.25.26.27.Min:15-12 Toes-to-Bar
17-12-2018PAZARTESİ
Strength Every 1:45 Min For 10:30 Min(6R) Dead Lift 21-15-9-9-15-21(%60-%65-%70) -Then- Dumbell Strength&Conditioning Every 3 Min For 15 Min(5R) 8 Single Arm Hang Dumbell Clean&Jerks 8 Single Arm Overhead Dumbbell Split Squat
16-12-2018 PAZAR
Strength&Conditioning 0:00-4:00. Min Max Alternating Dumbbell Power Snatch 5:00-8:00.Min Max Cal Assault Bike 9:00-12:00.Min Max Push-Ups 13:00-17:00.Min Max Cal.Row 18:00-21:00.Min Max Sit-Ups
15-12-2018 CUMARTESİ
Strength&Conditioning 10 Round for time: 7 Burpee Box Jumps Over(24’-20’) 7 Thrusters(40kg-25kg)
14-12-2018 CUMA
Two Person Team Row Conditioning 10 K Row Cap time:40 Min
13-12-2018 PERŞEMBE
Strength&Conditioning 28 Min Emom 1.Min: 2 Squat Snatch(%70) 2.Min: 5 Overhead Squat(Ss%70) 3.Min: 10-7 Handstand Push-Ups Or 20-15 Handreleas Push-Ups 4.Min:Rest
12-12-2018 ÇARŞAMBA
Weightlifting 10 Min Emom 3 Hang Power Clean(Bw-Bw3/4-Bw/2) -then- Strength&Conditioning 15 Min Amrap 7 Burpee 7 Toes-To-Bar 7 Front Squat İlk 5 Dakikada(40kg-30kg) İkinci 5 Dakikada(50kg-40kg) Üçünçü 5 Dakikada(60kg-50kg)
11-12-2018 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 3 Bench Press(%80-%75) -Then- Conditioning 175-150-100 Double-Unders or Single 50-35-20 Medball Clean(9kg-6kg) 50-35-20 Sit-Up Cap time:25 Min
10-12-2018 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%80) -Then- Strength&Conditioning 15 Min Amrap 7 Box jumps(24’+ 20kg Over Plate -24’-20’) 14 Kettlebell Swings(28kg-12kg)