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
30-10-2019 ÇARŞAMBA
Strength&Conditioning 21 Power Snatch(60kg-40kg) “İmmediately After” 15 Round 3 Strict Pull-Ups 6 Push-Ups 9 Air Squat “Cast Out” 21 Power Clean(60kg-40kg) Cap time:35 Min
29-10-2019 SALI
Strength&Conditioning For Time: 100 Wall-Ball(9kg-6kg) 100 Kb Swings(24kg-16kg) 100 Burpee
28-10-2019 PAZARTESİ
Strength&Conditioning 30 Min Emom 1.Min:5 Bench Press(%60)+12 HandRelease Push-Ups 2.Min:10 Cal.Row+15 Air Squat 3.Min:Rest
27-10-2019 PAZAR
Strength&Conditioning 5 Round For time: 20 Dumbbell Push Press(22,5kg-12,5kg) 30 M Dumbell Walking Lunge(22,5kg-12,5kg) 400 M Run
26-10-2019 CUMARTESİ
Strength&Conditioning 30 Min Emom 1.Min:18/15 Wall-Ball(9kg-6kg) 2.Min:15/12 C2Bar Pull-Up 3.Min:Rest
25-10-2019 CUMA
Strength&Conditioning 5 Round For Time: 20 Sumo Dead Lift Hıgh Pull(40kg-25kg) 25 MedBall Clean(9kg-6kg) 30 Sit-Ups 1 Min:Plank Cap time:35 Min
24-10-2019 PERŞEMBE
Strength&Conditioning 12 Min Emom 1.Min:5 Back Squat(%60)+20 Jumping Lunge(R1/L2) 2.Min:Rest -Then- 12 Min Emom 1.Min:10 Shoulder Press+12 Bent Over Barbell Row 2.Min:Rest -Then- 12 Min Emom 1.Min:10 Barbell Curl +20 Push-Ups 2.Min:Rest
23-10-2019 ÇARŞAMBA
Conditioning 40 Min Emom 1.Min:15/12 Toes-To-Bar 2.Min:12/10 Cal.Assault Bike 3.Min:10/8 Burpee Box Jumps(24”-20”) 4.Min:Rest
22-10-2019 SALI
Oly. 10 Min Emom 1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch + 3 Overhead Squat (Ss%60) -Then- 10 Min Emom 1 Power Clean + 1 Hang squat Clean + 1 Squat Clean + 3 Front Squat(Sc %60) -Then- Core Strength 5 Round 30 Sn Hollow Hold 1 Min:Plank 1 Min:Rest