29-11-2018 PERŞEMBE
Strength Every 1:30 Min For 10:30 Min(7R) 5 Back Squat(%75) -Then- Every 1:30 Min For 10:30 Min(7R) 10 Dumbbell Bench Press -Then- Core Strength 15-12-9-6-3 Toes-to-bar 30-24-18-12-6 Sit-Up Cap time:10 Min
28-11-2018 ÇARŞAMBA
Strength&Conditioning 2 Round 3 Min:Max reps Kb Swings(28kg-12kg) 3 Min:Max Cal.Row 3 Min:Max reps Alternatif Dumbbell Power Snatch(Rıght1/Left2)(22,5kg-12,5kg) 3 Min:Max reps Wall-Ball(9kg-6kg) 3 Min:Rest
27-11-2018 SALI
Strength&Conditioning 10 Round for time: 7 Chest to Bar Pull-Ups 7 Front squat(60kg-40kg) 7 HandStand Push-Ups Cap time: 35 Min
26-11-2018 PAZARTESİ
Two Person Team Conditioning 4 Round for time: 60 Cal. Assault Bike 40 Burpee Box Jump Overs (24’/20’) Cap time: 37 Min
25-11-2018 PAZAR
Strength&Conditioning 18 Min Emom 1.Min:10 Dumbbell Push Press +10 Box Jump Overs(24’-20’) 2.Min: Plank 3.Min: 15 Sit-Up -Then- Row Conditioning 4×500 M Row Rest:2 Min
24-11-2018 CUMARTESİ
Strength Every 1:30 Min For 7:30 Min(5R) 8 Close Grip Bench Press -Then- For time: 12-9-6-3 Squat Clean(70kg-50kg) Ring-Muscle up or C2B +Handreleas Push-Up
23-11-2018 CUMA
Strength&Conditioning Two Person Team 5 K Row 150 Wall-Ball(9kg-6kg) Cap time:35 Min
22-11-2018 PERŞEMBE
Strength Every 1:30 Min For 7:30 Min(5R) 8 Back Squat(%65-%60) -Then- Strength&Conditioning 3 Round for time 21 Deadlifts(60kg-40kg) 15 Lateral Barbell Burpees 9 Push Jerks(60kg-40kg) Cap time:20 Min
21-11-2018 ÇARŞAMBA
Strength Every 1:30 Min for 9 Min(6R) 10 Dumbbell Bench Press+10 Bentover Dumbbell Row -Then- Strength&Conditioning 5 Rounds 1 Min:Max Effort Kettlebell Swings(24kg-8kg) 1 Min:Max Effort Kettlebell Goblet Back Lunges 1 Min:Max Effort Cal.Assault Bike 1 Min:Rest
20-11-2018 SALI
Strength&Conditioning 30 Chest to Bar Pull-ups 15 Power Snatch(60kg-40kg) 8 Squat Snatch(60kg-40kg) 15 Power Snatch 8 Squat Snatch 30 Chest to Bar Pull-ups Cap time:25 Min