31-12-2019 SALI
Strength&Conditioning 40 Min Emom 1.Min:250 M/200 M Row 2.Min:20/15 Kb Goblet Squats(24kg-16kg) 3.Min:20/15 Push-Ups 4.Min:Rest
30-12-2019 PAZARTESİ
Strength&Conditioning 10 Round for time: 5 Strict Shoulder Press(40kg-25kg) 7 Bent Over Barbell Row 9 Dead Lift 11 Wall-Ball(9kg-6kg) 13 Step Barbell Front Rack Back Lunges(R1/L2) Cap time:34 Min
29-12-2019 PAZAR
Strength&Conditioning For Time: 21-18-15-12-9-6-3 Power Snatch(40kg-25kg) Bar Facing Burpee Toes-To-Bar
28-12-2019 CUMARTESİ
Strength Every 2 Min For 14 Min(7R) 8 Back Squat(%70) -Then- Every 4 Min For 24 Min(6R) 10 Weight Parallel Bar Dips 20 Push-Ups 10 Barbell Curl 20 Ring Row
27-12-2019 CUMA
Strength&Conditioning Two Person Team 250 Air Squat 150 Bench Press(60kg-35kg) 150 Dead Lift(70kg-45kg) 250 Hand Release Push-Ups Cap time:35 Min
26-12-2019 PERŞEMBE
Strength&Conditioning 40 Min Emom(8R) 1.Min:10 Dumbbell Bent-Over Row 2.Min:10 Dumbbell Z-Press 3.Min:Max Effort Hollow Hold 4.Min:10 Dumbbell Front Foot Elevated Split Squat(20kg-15kg)(10 Rıght each leg-10 left each leg) 5.Min:Rest
25-12-2019 ÇARŞAMBA
Conditioning 40 Min Emom 1.Min:75 Double-Under Or 75 Single 2.Min:12/10 Cal Assault Bike 3.Min:250 M/200 M Row 4.Min:Rest
24-12-2019 SALI
Strength&Conditioning 6 Round for time: 5 Power Clean(60kg-40kg) 10 Front Squat(60kg-40kg) 5 Push Jerks(60kg-40kg) 20 Pull-Ups Cap time:35 Min
23-12-2019 PAZARTESİ
Strength&Condıtıonıng 24 Min Emom(8R) 1.Min:6 Double KB Front Rack Step-Up(Rıght each leg /Left each leg)(20”)(24kg-12kg) 2.Min:8 Double Kb Bent Over Row+Max effort Burpee 3.Min:Rest -Then- Core Strength&Control 5 Round 20 Sn:Hollow Rack Rest:30 Sn 20 Sn:Pull-Up Bar L-Sit Hold Rest:30 Sn
22-12-2019 PAZAR
MetCon For time: 50-40-30-20-10 MedBall Clean(9kg-6kg) Double Dumbbell Push-Press Sit-Ups