9-10-2019 PERŞEMBE
MetCon 17 Min Amrap 15 Cal. Assault Bike 20 Air Squats Rest:3 Min 17 Min Amrap 15 Cal.Row 20 Push-Ups
9-10-2019 ÇARŞAMBA
OLY. 15 Min Emom 1.2.3.Min:3 Squat Snatch(%50) 4.Min:Rest 5.6.7.Min:2 Squat Snatch(%55) 8.Min:Rest 9.10.11.Min:1 Squat Snatch(%60) 12.Min:Rest 13.14.15.Min:1 Squat Snatch(%65) -Then- Conditioning 5 Round For Time 100 Double Unders Or 200 Singel Jumps rope 25 Toes to bar Cap time:17 Min
8-10-2019 SALI
Barbell Conditioning 10 Round For Time: 5 Dead Lift(50kg-35kg) 5 Hang Power Clean(50kg-35kg) 5 Front Squat(50kg-35kg) 5 Push Press(50kg-35kg) 5 Back Squat(50kg-35kg)no rack Cap Time:30 Min
7-10-2019 PAZARTESİ
MetCon Two Person Team 2000 M Row 8 Round:10 Push-Up 10 Squat 80 Wall Ball(9kg-6kg) 8 Round:10 Push-Up 10 Squat 80 Burpee 2000 M Row Cap tıme:40 Min
6-10-2019 PAZAR
Strength Every 1:30 Min For 9 Min(6R) 10 Back Rack Reverse Lunges(R1-L2)(Back Squat %50) -Then- Every 2 Min For 12 Min(6R) 10 Single Leg Box Squat(Rıght each arm/Left each arm)24”-20” -Then- Every 2:30 Min For 15 Min(6R) 10 Dumbell Arnold Press 10 Barbell Curl
5-10-2019 CUMARTESİ
Strength&Conditioning Every 45 Sn For 30 Min(10R) 45 Sn:10 Bench Press(%50) 45 Sn:10 Kb Bent Over Row(20kg-12kg) 45 Sn:10 Kb Front Rack Squat(20kg-12kg) 45 Sn:Rest
4-10-2019 CUMA
MetCon 5 Round For Time: 200 Double Unders Or 300 Single Jump Rope 30 Pull-Up Cap Time:34 Min
3-10-2019 PERŞEMBE
MetCon Every 5 Min For 30 Min(6R) 200 M Run 30 Wall-Ball(9kg-6kg) 200 M Row
2-10-2019 ÇARŞAMBA
Every 2 Min For 10 Min(5R) 10-8-6-4-2(%60-%70-%75-%80-%85) Front Squat -Then- Every 2 Min For 10 Min(5R) 10-8-6-4-2(%60-%70-%75-%80-%85) Shoulder Press -Then- Every 2 Min For 10 Min(5R) 10-8-6-4-2(%60-%70-%75-%80-%85) Dead Lift
1-10-2019 SALI
Oly. Every 1:30 Min For 15 Min(10R) 1 Squat Snatch (%75) 2 Overhead Squat -Then- MetCon 12 Min Emom 10 Kb Swing(24kg-12kg) 10 Push-Ups