15-03-2021 PAZARTESİ
Strength&Conditioning Every 3:30 Min For 35 Min(10R) 12 Cal. Assault Bike Or Cal.Row 10 Deadlifts(85Kg-60Kg)
13-03-2021 CUMARTESİ
Strength&Conditioning For Time: 30 Burpee Box Jump Over(24”-20”) 30 Clean&Jerks(60Kg-40Kg) 30 Front Squat(60Kg-40Kg) 30 Burpee Box Jump Over (24”-20)
12-03-2021 CUMA
Strength&Conditioning 32 Min Emom(8R) 1.Min:18-15 Wall Ball(9kg-6kg) 2.Min: 8 -6 Dumbbell Snatch(R1-L2)(22,5kg-12,5kg) +10-8 Toes To Bar 3.Min:Plank 4.Min:Rest
11-03-2021 PERŞEMBE
Oly. Every 1:30 Min For 10:30 (7R) 1 Hang Squat Snatch+1 Squat Snatch+1 Overhead Squat(%70) -Then- Strength Every 1:30 Min For 7:30 Min(5R) 5 Front Squat(%70) -Then- Accessory Strength Every 2 Min For 10 Min(5R) 8 Half Kneeling Ladmine Shoulder Press(R) 8 Half Kneeling Ladmine Shoulder Press(L)
10-03-2021 ÇARŞAMBA
Conditioning 6 Rounds For Time: 100 Double Unders Or 100 Singel Jump Rope 25 Burpee No Jump 20 Cal.Row Or 20 Cal.Assault Bike Cap Time:40 Min
9-03-2021 SALI
İsometric Strength 5 Round 30 Sec: Wall HandStand Hold Or Wall Facing HandStand Hold 15 Sec:Rest 30 Sec:Wall-Sit Hold 15 Sec:Rest -Then- Oly&Gymnastic Conditioning 10 Min Emom 3 Power Clean(%70)+3 Ring Muscle-Ups Or 5 Strict Pull-Ups -Then- Functional Strength Every 2:30 Min For 12:30 Min(5R) 8 Back Rack Drop Lunge To Knee Lift(R) 8 Back…
8-03-2021 PAZARTESİ
Strength&Conditioning 16 Min Emom Odd:5 Back Squat(%60)+12 Air Squat Jump Even:Rest -Then- 16 Min Emom Odd:5 Bench Press(%60)+12 Explosive Push-Ups Even:Rest
6-03-2021 CUMARTESİ
Strength&Conditioning 6 Round For Time 15 Sumo DeadLift Hıgh Pull(40Kg-25Kg) 20 Step Front Lunge With Plate Held Overhead(20kg-10kg)(R-L2) 25 Hand Release Push-Ups 30 Plate Russian Twist(10Kg-5Kg)
5-03-2021 CUMA
Oly. 10 Min Emom 1 Squat Clean(%75) -Then- Strength&Conditioning Every 2:30 Min For 17:30 (7R) 3 Thruster(60Kg-40Kg) 5 Hang Power Cleans(60Kg-40Kg) 8 Weight Parallel Dips
4-03-2021 PERŞEMBE
Strength&Conditioning 32 Min Emom(8R) 1.Min:18-15 Kettlebell Swing(24Kg-16Kg) 2.Min:18-15 Wall-Ball(9Kg-6Kg) 3.Min:18-15 Toes-To-Bar 4.Min:Rest