12-01-2019 CUMARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%75) -Then- Met-Con 20 Min Amrap 10 Pull-Up 15 Push-Up 20 Squat
11-01-2019 CUMA
Strength&Conditioning Two Person Team 40 Min Amrap 40 Cal.Row 40 Cal. Assault Bike 40 Kettlebell Swings(24kg-12kg) 40 Hand Release Push-Ups
10-01-2019 PERŞEMBE
Barbell Conditioning For time: 150 Double-Unders Or Single 45 Dead Lift(55kg-35kg) 35 Hang Power Clean(55kg-35kg) 25 Power Snatch(55kg-35kg) 15 Overhead Squat(55kg-35kg) 150 Double-Unders Or Single Cap time:30 Min
9-01-2019 ÇARŞAMBA
Strength&Conditioning Every 4 Min For 20Min (5R) 30 M Dumbbell Walking Lunge(17,5kg-8kg) (1 OH, 1 in Front Rack) 10 Bar Muscle Ups Or 10 C2Bar Pull-Up -Then- Core Strength 5 Round 40 Sn:Plank 20 Sn:V-Up Rest:1 Min
8-01-2019 SALI
Weightlifting& Cimnastic Conditioning 10 Min Emom 1.2.3.4.5 Min:3 Clean &Jerks (%70-%65) 6.7.8.9.10.Min:3 Squat Clean Directly into… 15 Min Amrap 20 Push-Ups 50 Squats
7-01-2019 PAZARTESİ
Strength&Conditioning Two Person Team 34 Min Amrap 50 Burpee 50 Cal.Row 50 Dumbbell Power Snatch (22,5kg-12,5kg)
6-01-2019 PAZAR
Strength&Conditioning 5 Round For Time: 15 Wall-Ball(9kg-6kg) 20 Plate Ground to Overhead(20kg-10kg) 25 Sit-Up 30 Shoulder Taps
5-01-2019 CUMARTESİ
Conditioning 30 Min Emom 1.Min:15/12 Cal.Row 2.Min:10/8 Burpee Box Jump Over(24”-20”) 3.Min:Rest
4-01-2019 CUMA
Strength Every 1:30 Min For 9 Min(6R) 7 Bench Press(%65-%70) -Then- Every 1:30 Min For 9 Min(6R) 14 Ring Row -Then- Accessory Workout 5 Round Süper Set 10 Flat Bench Dumbbell Pullover 10 Stand Dumbbell Side lateral Raises Rest:1 Min
3-01-2019 PERŞEMBE
Strength&Conditioning 30 Toes-To-Bar 30 Back Squat(60kg-40kg) No Rack 30 Dead Lift(60kg-40kg) 24 Toes-To-Bar 24 Back Squat 24 Dead Lift 18 Toes-To-Bar 18 Back Squat 18 Dead Lift 15 Toes-To-Bar 15 Back Squat 15 Dead Lift Cap time:25 Min