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
30-9-2019 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(%75) -Then- Conditioning 7 Round 1 Min:Max Effort Air Squat 1 Min:Max Effort Burpee 1 Min:Rest
27-9-2019 CUMA
Strength&Conditioning 5 Round for time: 25 Kb Goblet Squats(24kg-12kg) 30 HandRelease Push-Ups 25 Kb Goblet Front Lunge Steps(24kg-12kg) 30 Pull-Ups Cap time:37 Min
26-9-2019 PERŞEMBE
Conditioning 32 Min Emom 1.Min:15/12 Cal.Row 2.Min:15/12 Box Jump(24”-20”) 3.Min: 15/12 Dumbbell Power Snatch(22,5kg-12,5kg) 4.Min:Rest