3-12-2018 PAZARTESİ
Strength&Conditioning Every 1:15 Min For 28:45 Min(23R) 1.2.3.4.5.6.7.R: 5 Power Snatch(%65) 8.R:Rest 9.10.11.12.13.14.15.R:12-10 Lateral Barbell Burpees 16.R:Rest 17.18.19.20.21.22.23.R:12-10 Kb Swings(28kg-12kg)
2-12-2018 PAZAR
Strength Every 1:30 Min For 10:30 Min(7R) 5 Front Squat(%75) -Then- 16 Min Emom Odd: 7-5 Strict Pull-Up Even:10 Floor Seated Dumbbell Shoulder Press
1-12-2018 CUMARTESİ
Strength&Conditioning 30 Min Emom 1.Min:250 M-200 M Row 2.Min:8 Parelel Bar Dips+10 Push-Ups 3.Min:10 Ring Row
30-11-2018 CUMA
Conditioning Every 2:15 Min for 22;30 Min(10R) 10 Burpees 15 Jumping Alternating Lunges(Rıght1/Left2) 20 Double-Unders or 30 Single jump rope -Then- Core Strength 5 Round 1 Min:Plank 30 Sn :Rest
29-11-2018 PERŞEMBE
Strength Every 1:30 Min For 10:30 Min(7R) 5 Back Squat(%75) -Then- Every 1:30 Min For 10:30 Min(7R) 10 Dumbbell Bench Press -Then- Core Strength 15-12-9-6-3 Toes-to-bar 30-24-18-12-6 Sit-Up Cap time:10 Min
28-11-2018 ÇARŞAMBA
Strength&Conditioning 2 Round 3 Min:Max reps Kb Swings(28kg-12kg) 3 Min:Max Cal.Row 3 Min:Max reps Alternatif Dumbbell Power Snatch(Rıght1/Left2)(22,5kg-12,5kg) 3 Min:Max reps Wall-Ball(9kg-6kg) 3 Min:Rest
27-11-2018 SALI
Strength&Conditioning 10 Round for time: 7 Chest to Bar Pull-Ups 7 Front squat(60kg-40kg) 7 HandStand Push-Ups Cap time: 35 Min
26-11-2018 PAZARTESİ
Two Person Team Conditioning 4 Round for time: 60 Cal. Assault Bike 40 Burpee Box Jump Overs (24’/20’) Cap time: 37 Min
25-11-2018 PAZAR
Strength&Conditioning 18 Min Emom 1.Min:10 Dumbbell Push Press +10 Box Jump Overs(24’-20’) 2.Min: Plank 3.Min: 15 Sit-Up -Then- Row Conditioning 4×500 M Row Rest:2 Min
24-11-2018 CUMARTESİ
Strength Every 1:30 Min For 7:30 Min(5R) 8 Close Grip Bench Press -Then- For time: 12-9-6-3 Squat Clean(70kg-50kg) Ring-Muscle up or C2B +Handreleas Push-Up