22-12-2019 CUMARTESİ
MetCon 10 Round 12 Cal.Assault bike 10 Kb Swing(28kg-16kg) “İmmediately” 10 Round 12 Cal.Row 10 C2Bar Pull-Ups
21-12-2019 CUMA
Two Person Team 50-40-30-20-10 Double Dumbbell Hang Power Clean Wall-Ball(9kg-6kg) Toes-To-Bar Cap time:35 Min
19-12-2019 PERŞEMBE
Oly. 13 Min Emom 1.2.3.4.5.6.Min 1 High Hang Squat Snatch(Pocket) 2 Hang Squat Snatch 7.Min:Rest 8.9.10.11.12.13.Min 1 Squat Snatch(Work up to heavy) -Then- Strength Every 1:30 Min For 10:30 Min(7R) 4 Tempo Back Squat 5 Second Down 3 Second Pause 1 Second Up -Then- Static&Dynamic 5 Round 25 Sn Wall Hand Stand Hold Rest:30 Sn…
18-12-2019 ÇARŞAMBA
Strength&Conditioning Every 4 Min For 24 Min(6R) 15 Step Double Kb Or Dumbbell Overhead Front Lunge(R1/L2) 12 Double Kb Or Dumbbell Front Rack Squat 10 Double Kb Or Dumbbell Push Press -Then- Core Strength&Control 5 Round 20 Sn:Hollow Rack Rest:30 Sn 20 Sn:Pull-Up Bar L-Sit Hold Rest:30 Sn
17-12-2019 SALI
Oly. Every 1:30 Min for 12 Min(8R) 1 Hang Squat Clean + 1 Squat Clean (Work up to heavy ) -Then- Strength&Conditioning Every 2 Min For 20 Min(10R) 35 Double Unders Or Single 8 Thrusters(40kg-25kg)
16-12-2019 PAZARTESİ
Conditioning 5 Round 1 Min:Alternating Dumbbell Power Snatch (22,5kg-12,5kg) 30 Sn:Rest 1 Min:Plank 30 Sn:Rest 1 Min:Box Jump Overs(24”-20”) 30 Sn:Rest 1 Min:Wall Squat Hold 30 Sn:Rest 1 Min:Sit-Ups 30 Sn:Rest
15-12-2019 PAZAR
Strength&Conditioning 6 Round For Time: 7 Hang Power Clean&Jerks(50kg-35kg) 14 Back Squat(50kg-35kg) No Rack 21 HandRelease Push-Ups
14-12-2019 CUMARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 2 Front Squat(%80) -Then- Strength&Conditioning 21 Min Emom 1.Min:15/12 Cal.Row 2.Min:15/12 Kb Swing(24kg-16kg) 3.Min:Rest
13-12-2019 CUMA
Two Person Team Strength&Condıtıonıng 30 Min Amrap 30 Wall-Ball(9kg-6kg) 25 Burpees 20 Weighted box step overs (2×22,5/12,5 DB) hold dumbbells in farmer position.
12-12-2019 PERŞEMBE
Oly. Every 1:30 Min For 10:30 Min(7R) 1 Power Clean(Sc%60) 2 Squat Clean 3 Front Squat -Then- Strength Every 1:30 Min For 10:30 Min(7R) 3 Bench Press(%80) -Then- Core &Shoulders Stabilty 5 Round 25 Sn:Wall HandStand Hold Or Barbell Overhead Hold 20 Sn:Rest 25 Sn:Hollow Hold 20 Sn:Rest