14-03-2019 ÇARŞAMBA
Gymnastic Conditioning 12 Min Emom 1.Min: 4-3 Wall Clımb 2.Min:10-8 Ring Rows 3.Min:Plank -Then- 15 Min Emom (5R) 1.Min:15/12 Cal.Row 2.Min:50 Double-Unders Or 50 Single 3.Min:4-5 Ring Muscle-Up Or 5 C2Bar Pull-Up
12-03-2019 SALI
Strength Every 1:30 Min For 9 Min(6R) 3 Front Squat(%80) -Then- MetCon 3 Round Total Round 5 Min Amrap 10 Barbell Lateral Burpee 5 Power Cleans Rest:3 Min 1.Round:Power Clean(60kg-40kg) 2.Round:PC(70kg-50kg) 3.Round:PC(80kg-60kg)
11-03-2019 PAZARTESİ
Strength&Conditioning Two Person Team 34 Min Amrap 500 M Row 30 Box Jumps (24″/20″) 30 Wall Ball(9kg-6kg)
10-03-2019 PAZAR
Strength&Conditioning 7 Round For time 400 M Run 15 Thruster(40kg-20kg) 12 Toes-To-Bar
9-03-2019 CUMARTESİ
Strength&Conditioning For time: 50-35-20 Dumbbel Power Snatch(22,5kg-12,5kg)(Rıght arm 1/Left arm 2) 400 M-200 M-100 M One Arm Dumbbell Waiter’s Walk(22,5kg-12,5kg)
8-03-2019 CUMA
Strength&Conditioning 5 Round Total Reps 1 Min:Max Effort Box Jumps(24-20İnc) 1 Min:Rest 1 Min:Max Effort Dumbbell Push Press 1 Min:Rest 1 Min:Max Cal.Assault Bike 1 Min:Rest
7-03-2019 PERŞEMBE
Oly. Every 1:30 For 15 Min (10R) Squat Snatch+ Overhead Squat %80 (1RM Ss) (Ss+OhS) 1.4.Min:1+2 5.7.Min:2+1 8.10.Min:3+0 -Then- Strength Every 1:45 Min For 14 Min(8R) Front Squat 8-6-4-2-2-4-6-8 (%65-%70-%75-%80)
6-03-2019 ÇARŞAMBA
Strength&Conditioning 50-40-30-20-10 Medıcıne-Ball Clean(9kg-6kg) Pull-Up Cap time:28
5-03-2019 SALI
Strength Every 1:30 For 12 Min(8R) Back Squat 8-6-4-2-2-4-6-8 (%65-%70-%75-%80) -Then- MetCon 10 Round For Time: 30 Double Unders or 60 Single 10 Kb Swing(24kg-16kg) 10 Burpee Cap Time:25 Min
4-03-2019 PAZARTESİ
Strength&Conditioning 5 Round 30 Sn:15 Bench Press(%45-%40) 30 Sn:Rest 30 Sn:15 Bent Over Dumbbell Sıde Lateral Raises 30 Sn:Rest -Then- Every 3 Min for 15 Min (5R) 20 Alternating Reverse Lunges with Kettlebell Farmer’s Hold(24kg-16kg) 300/250 M Row