25-4-2019 PERŞEMBE
Strength&Condıtıonıng 8 Round 1 Min:2 Round Cındy (5 Pull-Up+10 Push-Up+15 Squat) 45 Sn:Rest 1 Min:5 Power Snatch+5 Overhaed Squat(50kg-25kg) 45 Sn:Rest
23-04-2019 ÇARŞAMBA
Oly. Every 45 Sn For 6 Min(8R) 4 Dead Lift+3 Hang Power Clean+2 Front Squat(60kg-40kg) -Then- MetCon 20 Min Amrap 5 Push Press(60kg-40kg) 10 Barbell Behind Neck Reverse Lunge(60kg-40kg)Rıght 1/Left 2 15 Toes-To-Bar
23-4-2019 SALI
Strength Every 2 Min For 12 Min(6R) Back Squat 10-10-5-5-3-3(%60-%70-%80) -Then- Gymnastıc Condıtıonıng Every 3 Min For 18 Min(6R) 7 Strict Pull Ups 14 Ring Rows 21 Push-Ups
22-4-2019 PAZARTESİ
Core Strength&Control 4 Round 20 Sn:Hollow Hold Rock 20 Sn:Rest 20 Sn:V-Up 20 Sn:Rest 20 Sn:Hollow Hold Posıtıon 1 Min:Rest -Then- Strength&Condıtıonıng 16 Min Emom Odd:5 Bench Press(%75-%70) Even:12-10 Double KB Front Rack Squat(24kg-16kg) -İnmediately after- 17.18.19.20.21.22.Min:15-12 KB Swings(24kg-16kg)
21-04-2019 PAZAR
Strength Every 1:15 Min For 6:15 Min(5R) 2 Front Squat(%80) -Then- Metcon Every 4 Min For 24 Min(6R) 15 Box Jumps Over(24”-20”) 12 Push-Up 10 Burpee
20-04-2019 CUMARTESİ
Strength&Condıtıonıng 30 Min Emom(10R) 1.Min.10 Double Dumbbell Squat+10 Double Dumbbell Push Press 2.Min:15 Wall-Ball(9kg-6kg) 3.Min:Rest
19-04-2019 CUMA
Condıtıonıng 4 Round 4 Min Amrap 30 Double-Unders Or 50 Single 15 Jumpıng Lunge(Rıght1/Left2) Rest:1:30 Min 4 Min Max Cal.Row Rest:1:30 Min
18-04-2019 PERŞEMBE
Oly Every 1:30 Min For 15 Min(10R) 1 Power Snatch+1 Squat Snatch(%75) -Then- Strength Every 2 Min For 10 Min(5R) 10 Back Squat(%65)
17-04-2019 ÇARŞAMBA
MetCon 6 Round for time: 24 Push-Ups 12 C2 Bar Pull-Up 10 Power Clean(60kg-40kg) 5 Shoulder The Overhead(60kg-40kg)(Push Press/Push Jerks) Cap time::34 Min
16-04-2019 SALI
Condıtıonıng Two Person Team 40 Min Amrap 100 Cal.Assault Bike 100 Cal.Row 100 Burpee Over Partner in Plank