12-7-2019 CUMA
Strength 10 Min Emom 3 Front Squat(%70-%65) -Then- Row Conditioning 7×500 Max effort Row Rest:2 Min
11-7-2019 PERŞEMBE
Gymnastic&Oly 9-7-5-3-1 Ring Muscle Ups or 18/14/10/6/2 C2Bar Pull-Ups Squat Snatch(60kg-40kg) Directly İnto… 1-3-5-7-9 Strict HandStand Push-Ups Or 3/9/15/21/27 HandRelease Overhead Squat(60kg-40kg) Cap time:30 Min
10-7-2019 ÇARŞAMBA
Strength&Conditioning Two Person Team For time: 80 Cal. Assault Bike 160 Wall Balls (9kg-6kg) 60 Cal. Assault Bike 120 Wall Balls 40 Cal. Assault 80 Wall Balls 20 Cal.Assault Bike Cap time:37 Min
9-7-2019 SALI
Oly. 10 Min Emom 3 Power Clean(%70) -Then- MetCon 3 Round For time: 1000 M Run Directly İnto… 35 Burpee 150 Double -Under or 200 Singel Jump Rope “İnmedialty After” 1000 M Run Cap time:27 Min
8-7-2019 PAZARTESİ
Strength&Conditioning Every 2 Min For 12 Min(6R) 7 Close Grip Bench Press(Bench Pr%50)+ 21/15Push-Up -Then- Metcon For Time: 50-40-30-20-10 Air Squats 30 M Dumbbell Farmer’s walk after each set(15M/15M) (22,5kg-10kg) Cap time:25 Min
7-7-2019 PAZAR
Strength&Contidioning 27-21-15-9-3 Power Snatch(40kg-25kg) 200 M Run 27-21-15-9–3 Pull-Up 200 M Run “After each round 200 M Run “
6-7-2019 CUMARTESİ
Conditioning 40 Min Emom 1.Min:15-12 Cal.Assault Bıke 2.Min:15-12 Cal Row 3.Min:60 Double-Unders Or 75 Singel Jump rope 4.Min:Rest
5-7-2019 CUMA
Strength&Conditioning 5 Round for time: 14 Double Kb Front Rack Box Step-Up(24kg-16kg)(Rıght each leg/Left each leg)(20”) 21 Wall-Ball(9kg-6kg) 400 M Run Cap time:35 Min
4-7-2019 PERŞEMBE
Strength 10 Min Emom 3 Back Squat(%70-%65) -Then- Strength&Conditioning 5 Round For time 30 HandRelease Push-Ups 20 Toes-to-bar 10 Dead Lift(Bwx1,2,Bw,Bw3/4,Bw3/5) Cap time:25 Min
3-7-2019 ÇARŞAMBA
“Old School Strength” Every 2:30 Min For 15 Min(6R) 10 One Arm Dumbell Row(Rıght each arm/Left each arm) 10 Weight Parallel Bar Dips -Then- Every 2:30 Min For 15 Min(6R) 10 Bench Dumbell Chest Press 10 Barbel Curl -Then- Core Strength 5 Round 20 Sn:Hollow Hold 40 Sn:Rest 20 Sn:V-Up 40 Sn:Rest