9-11-2019 CUMARTESİ
Strength Every 2 Min For 10 Min(5R) 10 Back Rack Front Lunges(Rıght1/Left2) 5 Back Squat(%60) -Then- MetCon 3 Round for time: 25 Strict Pull-Ups 50 Push-ups 75 Air Squats 800 M Run
8-11-2019 CUMA
Two Person Team Conditioning 17 Min Max Cal.Assault Bike 17 Min Max Cal.Row
7-11-2019 PERŞEMBE
Strength&Conditioning 25 Min Amrap 1 Squat Snatch(60kg-40kg 3 Overhead Squat(60kg-40kg) 5 Ring Muscle-Up Or 10 C2Bar Pull-Up 7 HandStand Push-Up Or 14 Hand-Release Push-Ups
6-11-2019 ÇARŞAMBA
Conditioning 40 Min Emom Odd:10/8 Burpee Even:40/30 Double-Unders Or 40/30 Single
5-11-2019 SALI
Oly&Gymnastic Every 1:30 Min For 10:30 Min(7R) 3 Hang Power Clean(70kg-50kg) 2 Front Squat 1 Squat Clean 12 Toes-To-Bar -Then- Conditioning 3 Round For time 25 Sumo Dead Lift Hıgh Pull(35kg-20kg) 25 Thrusters(35kg-20kg) Cap time:17 Min
4-11-2019 PAZARTESİ
Two Person Team Metcon 7 Round For Time: 30 Dumbbell Power Snatch(Rıght1/Left2)(22,5kg-10kg) 30 Box Jump Overs (24”-20”) 30 Hand Release Push-Ups Cap time:35 Min
3-11-2019 PAZAR
5 Round For Time 400 M Run 35 Step Overhead Plate Walking Lunge(20kg-10kg) 30 Wall-Ball (9kg-6kg)
2-11-2019 CUMARTESİ
Strength&Conditioning Every 30 Sn For 14 Min(7R) 30 Sn: 5 Dumbbell Power Clean+ 5 Dumbbell Front Rack Squat 30 Sn: 5 Bench Press(%60/%65) 30 Sn: Push Up Position Hold 30 Sn:Rest -Then- Conditioning 20 Min Emom Odd:15/12 Cal.Row Even:Rest
1-11-2019 CUMA
Two Person Team Strength&Conditioning 100 Sumo Dead Lift Hıgh Pull(40kg-20kg) 100 Dumbbell Box Step Overs(20”)(17,5kg-10kg) 100 Burpee Cap time:40 Min
31-10-2019 PERŞEMBE
Leg+Core Strength 10 Min Emom Odd:10 Back Squat(%55-%60) Even:15 V-Ups -Then- 10 Min Emom Odd:10 Dead Lift(%60) Even:Plank -Then- 10 Min Emom Odd:10 Barbell Front Rack Front Lunge(R1/L2) Even:10 Toes To Bar