4-11-2018 PAZAR
Strength Every 1:30 Min For 7:30 Min(5R) 5 Dead Lift(%70) -Then- Every 1:30 Min For 7:30 Min(5R) 5 Push Press(%70) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Bent Over Dumbell Row
3-11-2018 CUMARTESİ
Strength&Conditionig 1000-800-600-400-200 M Run 50-40-30-20-10-Wall-Ball(9kg-6kg)
2-11-2018 CUMA
Strength&Conditioning Every 2:30 Min for 40 Min(16R) 1.Round:450-400 M Row 2.Round:25-20 Cal.Assault Bike 3.Round:25-20 Double Kb Front Rack Squat(24kg-16kg) 4.Round:50-40 Push-Ups
1-11-2018 PERŞEMBE
Static Contraction 5 Round 20 Sn:Ring Dips Hold 40 Sn:Rest -Then- 5 Round 20 Sn:Ring Row Hold 40 Sn:Rest -Then- Strength&Conditioning For Time: 21 Burpee Lateral Jump 21 Power Snatches(50kg-35kg) 21 Overhead Squats(50kg-35kg) 15 Burpee Lateral Jump 15 Power Snatches 15 Overhead Squats 9 Burpee Lateral Jump 9 Power Snatches 9 Overhead Squats Cap time:24…
31-10-2018 ÇARŞAMBA
Weightlifting 13 Min Emom 1.2.3.4.Min:2 Squat Clean(70%) 5.Min:Rest 6.7.8.9.Min:1 Squat Clean (75%) 10.Min:Rest 11.12.13.Min:5 Front Squat(SC%75) -Then- Strength&Conditioning Every 1:30 Min For 12 Min(8R) 10 Pull-Up+ 5 Shoulder the Overhead(60kg-35kg)
30-10-2018 SALI
Static Contraction&Core Control 4 Round 30 Sn:Pull-Up Bar Hold 30 Sn:Rest -Then- 4 Round 25 Sn:Hollow Hold 45 Sn:Rest -Then- Strength&Conditioning Every 3:30 Minutes for 21 Min(6R) 20 Wall-Ball(9kg-6kg) 8 Dumbbell Power Snatch, Left each arm 8 Dumbbell Power Snatch, Right each arm 20 Sit-Ups
29-10-2018 PAZARTESİ
Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees
28-10-2018 PAZAR
Strength&Conditioning 4 Round 5 Min Amrap 5 Hang Power Clean(60kg-40kg) 10 Pull-Ups 15 Handreleas-Push-Ups Rest:2 Min
27-10-2018 CUMARTESİ
Strength&Conditioining 10 Min Amrap 10 Sumo Deadlift High Pulls(40kg-30kg) 10 Wall-Ball(9kg-6kg) Directly into… 200 M Dumbbells farmers carry,(24kg-16kg) 100 M Kb Goblet Walking lunge(24kg-16kg)
26-10-2018 CUMA
Strength&Conditioning 30 Min Emom 1.Min:4 Front Squat(%70-%65)+8 Dumbell Push Press 2.Min:15-12 Cal Row 3.Min:Rest