22-01-2019 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%75) -Then- Met-Con 21-18-15-12-9-6-3 Push-Press(45kg-30kg) C2Bar Pull-Up Cap time:20 Min
21-01-2019 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Bench Press(%75-%80) -Then- Oly Every 1:30 Min For 10:30 Min(7R) 3 Power Clean (%75-%80) -Then- Met-Con 5 Round for time: 20 Wall -Ball(9kg-6kg) 10 Burpee Tuck Jumps Cap time:12 Min
20-01-2019 PAZAR
Strength&Conditioning 5 Round each for time: 12 Cal.Row 12 Dumbbell Thruster(12,5kg-5kg) Rest:1 Min -Then- 5 Round each for time: 12 Ring Row 12 Push-Up 12 Jump Squat Rest:1 Min
19-01-2019 CUMARTESİ
Conditioning 5 Round 1 Min:Max Cal. Assault Bike Rest:30 Sn 1 Min:Max Pull-Up Rest:30 Sn 1 Min:Max Push-Up Rest:30 Sn 1 Min:Plank Rest:30 Sn
18-01-2019 CUMA
Conditioning Two Person Team 6 Round for time 40 Wall-Ball(9kg-6kg) 30 Cal.Row 20 Burpee Lateral jump Row Cap time:35 Min
17-01-2019 PERŞEMBE
Weightlifting Every 1:15 Min for 6:15 Min(5R) 3 Squat Clean +3 Push Jerks(%60) -Then- Every 1:15 Min , for 10 Min(8R) 1.2.R: 1 Hang Squat Clean (%75) 3.4.R:(%80) 5.6.R:(%85) 7.8.R:(%90) -Then- Strength Every 2 minutes, for 12 Min (6R) Back Squat 6-4-2-2-1(%65-%75-%80-%85-%90) followed by… 1 Round Back Squat Max Unbroken Reps (%65)
16-01-2019 ÇARŞAMBA
Conditioning Every 1:30 Min For 9:30 Min (5R) 20 M Burpee Board Jumps -Then- Strength&Conditioning Every 4 Min for 20 Min(5R) 15 Toes to Bar 15 Box Jumps(24”-20”) 15 Overhead Squats(40kg-20kg)
15-01-2019 SALI
Weightlifting Every 1:15 Min , for 10 Min(8R) 1.2.R: 1 Hang Squat Snatch(%75) 3.4.R:(%80) 5.6.R:(%85) 7.8.R:(%90) -Then- Strength Every 2 minutes, for 12 Min (6R) Front Squat 6-4-2-2-1(%65-%75-%80-%85-%90) followed by… 1 Round Front Squat Max Unbroken Reps (%65)
14-01-2019 PAZARTESİ
Core Strength 4 Round Plank:1:30 Min Rest:1 Min -Then- 5 Round 15 Sn: Bar Hanging L-Sit Hold 30 Sn :Rest -Then- Dumbbell Conditioning Every 4 Min For 20 Min(5R) 10 Dumbbell Power Snatch Rıght each arm(22,5kg-10kg) 10 Dumbbell Overhead Split Squat Rıght each(22,5kg-10kg) 10 Dumbbell Power Snatch Left each arm 10 Dumbbell Overhead Split Squat…
13-01-2019 PAZAR
Strength&Conditioning 30 Min Emom 1.Min:12 Dumbbell Front Rack Squat +12 Dumbbell Push Press 2.Min:15/12 Cal.Row 3.Min:Rest