1-05-2019 ÇARŞAMBA
Şehit Sat Komando Hüseyin Bulut 5 Round 25 Push -Up 4 Dead Lift(%75) 20 Cal.Assault Bike 19 Toes To Bar
30-4-2019 SALI
MetCon 5 Round For Time: 30 Kb Swing(24kg-16kg) 30 Hollow Hold Rock 30 Wall Ball(9kg-6kg) Cap time:35 Min
29-04-2019 PAZARTESİ
Strength&Condıtıonıng 30 Min Emom(10R) 1.Min:11 Back Squat(%50) 2.Min:11 Dumbbell Push Press+11 Burpee 3.Min: Rest
28-4-2019 PAZAR
MetCon 5 Round 3 Min Amrap 7 Box Jump+5 Hang Power Clean(60kg-40kg)/(24”20”) Rest:1:30 Min
27-4-2019 CUMARTESİ
MetCon 5 Round For time: 400 M Run 10 Dumbbell Power Snatch(Rıght each arm) 10 Single Dumbbell Push Press(Rıght each arm) 10 Dumbbell Power Snatch(Left each arm) 10 Single Dumbbell Push Press((Left each arm)
26-4-2019 CUMA
Core Strength&Control 4 Round 30 Sn: Kb Russıan Twist 30 Sn: Hollow Hold Rock 1 Min:Rest -Then- Condıtıonıng 5 Round Total reps 1 Min:Max Burpee 1 Min:Rest 1 Min:Wall-Ball(9kg-6kg) 1 Min:Rest 1 Min:Max Kb Swing(24kg-16kg) 1 Min:Rest
25-4-2019 PERŞEMBE
Strength&Condıtıonıng 8 Round 1 Min:2 Round Cındy (5 Pull-Up+10 Push-Up+15 Squat) 45 Sn:Rest 1 Min:5 Power Snatch+5 Overhaed Squat(50kg-25kg) 45 Sn:Rest
23-04-2019 ÇARŞAMBA
Oly. Every 45 Sn For 6 Min(8R) 4 Dead Lift+3 Hang Power Clean+2 Front Squat(60kg-40kg) -Then- MetCon 20 Min Amrap 5 Push Press(60kg-40kg) 10 Barbell Behind Neck Reverse Lunge(60kg-40kg)Rıght 1/Left 2 15 Toes-To-Bar
23-4-2019 SALI
Strength Every 2 Min For 12 Min(6R) Back Squat 10-10-5-5-3-3(%60-%70-%80) -Then- Gymnastıc Condıtıonıng Every 3 Min For 18 Min(6R) 7 Strict Pull Ups 14 Ring Rows 21 Push-Ups
22-4-2019 PAZARTESİ
Core Strength&Control 4 Round 20 Sn:Hollow Hold Rock 20 Sn:Rest 20 Sn:V-Up 20 Sn:Rest 20 Sn:Hollow Hold Posıtıon 1 Min:Rest -Then- Strength&Condıtıonıng 16 Min Emom Odd:5 Bench Press(%75-%70) Even:12-10 Double KB Front Rack Squat(24kg-16kg) -İnmediately after- 17.18.19.20.21.22.Min:15-12 KB Swings(24kg-16kg)