23-5-2019 PERŞEMBE
Strength&Condıtıonıng 1000 M Run, directly into… 6 Round 8 Power Clean(%70) 15 C2B Pull-Ups 30 Air Squat Directly into… 1000 M Run Cap time:35 Min
22-5-2019 ÇARŞAMBA
Strength&Condıtıonıng 10 Min Emom 1.Min:10 Dumbbell Bench Press +15 Hand-Release Push-Up 2.Min:Rest -Then- 10 Min Emom 1.Min:12 Dumbbell Bent Over Row+15 Dumbbell Back Lunge(Rıght/Left 2) 2.Min:Rest -Then- 10 Min Emom 1.Min:6 Back Squat +3 Front Squat(Fs%60-%65) 2.Min:Rest
21-5-2019 SALI
MetCon Two Person Team 300 Cal.Assault Bıke Every 5 Min For 30 Burpee Cap Time:40 Min
20-5-2019 PAZARTESİ
“Core Tabata” 8 Round Hollow Hold Rock Posıtıon 20 Sn:Work 10 Sn:Rest -Then- 8 Round Sit-Up 20 Sn:Work 10 Sn:Rest -Then- Strength&Condıtıonıng 24 Min Emom(8R) 1.Min:5 Power Snatch+ 5 Overhead Squat(50kg-25kg) 2.Min:15/12 Pull-Up+ 15/12 Push-Ups 3.Min:Rest
19-05-2019 PAZAR
Metcon 5 Rounds for time: 400 M Run 30 Wall-Ball(9kg-6kg) 20 Burpee Box Jump Over(24”-20”)
18-5-2019 CUMARTESİ
Aerobic Capacity 2 Round For Tıme 1000 M Max Effort Row Rest:3 500 M Max Effort Row Rest:2 Min 250 M Max Effort Row Rest:1 Min 50 Cal.Max Effort Assault Bıke Rest:3 Min 25 Cal Max Effort Assault Bıke Rest:2 Min 15 Cal. Max Effort Assault Bıke Rest:1 Min
17-05-2019 CUMA
Barbell Condıtıonıng 12 Round For Tıme: 7 Dead Lift(60kg-40kg) 5 Hang Power Clean(60kg-40kg) 3 Front Squat(60kg-40kg) 1 Shoulder The Overhead(60kg-40kg) Cap Tıme:27 Min
16-05-2019 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) 8 Back Squat(%60) -Then- Condıtıonıng 21 Min Emom(7R) 1.Min:60 Double-Unders Or 60 Singel Jump Rope 2.Min:12/10 Cal Assault Bıke 3.Min:Plank
15-5-2019 ÇARŞAMBA
Strength&Condıtıonıng Every 1:30 Min For 34:30 Min(23R) 1.2.3.4.5.R- 15 Dumbbell Rows+ 10 Bench Press(%55-%50) 6.R-Rest 7.8.9.10.11.R- 15 Push -Ups+ 8 Dumbbell Thruster 12.R-Rest 13.14.15.16.17.R- 15 Dumbbell Jump Squat 18.R-Rest 19.20.21.22.23.R- 15 Hollow Hold Rock +10 V-Up
14-5-2019 SALI
Strength&Condıtıonıng 6 Min Amrap 15 Dead Lift(50kg-30kg) 10 Pull-Up Rest:1:30 Min 6 Min Amrap 10 Front Squat(50kg-30kg) 10 Pull-Up Rest:1:30 Min 6 Min Amrap 5 Push Press(50kg-30kg) 10 Pull-Up Rest:1:30 Min 6 Min Max Effort Burpee