30-5-2019 PERŞEMBE
MetCon 1000 M Run, directly into… 33-27-21-15-9 Wall-Ball(9kg-6kg) Box Jumps(24”20”) KB Swings(24kg-16kg) Kb Goblet Front Lunge(24kg-16kg) 1000 M Run, directly into… Cap Time:34 Min
29-5-2019 ÇARŞAMBA
Oly&Gymnastıc 16 Min Emom Odd: 3 Squat Snatch(%60) Even:5 Bar Muscle-Up Or 5 C2Bar+5 Push-Up -Then- Strength Every 1:30 Min For 12 Min(8R) Back Squat 1.Min: 7 %70 2.Min: 5 %75 3.Min: 3 %80 4.Min: 1 %85 5.Min: 1 %85 6.Min: 3 %80 7.Min: 5 %75 8.Min: 7 %70
28-5-2019 SALI
Condıtıonıng For time: Two Person Team 120 Burpees Lateral Row 4000 M Row Time Cap: 34 Min
27-5-2019 PAZARTESİ
Barbell Condıtıonıng &Core Strength For Time: 24-21-18-15-12-9-6-3 Power Cleans(40kg-25kg) Thruster(40kg-25kg) Hollow Hold Rack V-Up Cap time:35 Min
26-5-2019 PAZAR
Strength&Condıtıonıng 6 Round For Tıme: 21 Bar Facıng Burpee 15 Kettlebell Swing(24kg-16kg) 9 Dead Lift(110Kg-60kg)
25-5-2019 CUMARTESİ
Strength&Condıtıonıng 5 Round For Tıme 400 M Run 30 Wall-Ball(9kg-6kg) 15 Dumbbell Hang Clean and Press(Push Press or Push Jerks)
24-5-2019 CUMA
MetCon 10 Round 30 Sn:Max Effort Assault Bıke Rest:30 Sn 30 Sn:Max Effort Dumbbel Push Press Rest:30 Sn 30 Sn:Max Effort Bench Lateral Shuffle(Rıght1/Left2) Rest:1 Min
23-5-2019 PERŞEMBE
Strength&Condıtıonıng 1000 M Run, directly into… 6 Round 8 Power Clean(%70) 15 C2B Pull-Ups 30 Air Squat Directly into… 1000 M Run Cap time:35 Min
22-5-2019 ÇARŞAMBA
Strength&Condıtıonıng 10 Min Emom 1.Min:10 Dumbbell Bench Press +15 Hand-Release Push-Up 2.Min:Rest -Then- 10 Min Emom 1.Min:12 Dumbbell Bent Over Row+15 Dumbbell Back Lunge(Rıght/Left 2) 2.Min:Rest -Then- 10 Min Emom 1.Min:6 Back Squat +3 Front Squat(Fs%60-%65) 2.Min:Rest
21-5-2019 SALI
MetCon Two Person Team 300 Cal.Assault Bıke Every 5 Min For 30 Burpee Cap Time:40 Min