5-04-2019 CUMA
Oly. Every 2 Min for 10 Min(5R) 8 Power Clean (%65) -Then- Strength Every 2 Min for 10 Min(5R) 8 Front Squat(%65) -Then- MetCon 17 Min Amrap 20 Push-Up 35 Air Squat 50 Double-Unders or 50 Single Jumps Rope
4-04-2019 PERŞEMBE
Strength&Condıtıonıng 32 Min Emom (8R) 1.Min:15-12 Bent Over Dumbbell Row 2.Min:15-12 Pull-Up 3.Min:15-12 Cal.Row 4.Min:Rest
3-04-2019 ÇARŞAMBA
Core Strength 5 Round 20 Sn:V-Up 20 Sn:Tuck-Ups 40 Sn:Rest -Then- MetCon 21-18-15-12-9-6-3 Power Snatch(40kg-20kg) Overhead Squat(40kg-20kg) Burpee Lateral Jumps Cap time:27 Min
2-04-2019 SALI
Core Strength 5 Round 20 Sn:Hollow Hold Rock 20 Sn:Hollow Hold Rock Hold 40 Sn:Rest -Then- MetCon 5 Round For Time 10 Push Press(50kg-30kg) 15 Medball Clean(9kg-6kg) 20 HandRelease Push-Ups Cap time:23 Min
1-4-2019 PAZARTESİ
Strength Every Min 2 Min for 10 Min(5R) 8 Back Squat(%65) -Then- Every Min 2 Min for 10 Min(5R) 8 Dead Lift(%65) -Then- Strength&Condıtıonıng Every 30 Seconds for 3 Min(6R) 6 Ring Row+6 Barbell Curl -Then- Every 30 Seconds for3 Min(6R) 6 Dumbbell Back Lunge(R1/L2)+6 Dumbbell Deficit Push-Ups
29-03-2019 CUMA
Condıtıonıng&İsometric Contraction 6 Round 1 Min:Max Cal.Row 30 Sn:Rest 1 Min:Max Cal.Assault Bike 30 Sn:Rest 1 Min:Double Kettlebel Front Rack Wall Sit Hold 30 Sn:Rest 1 Min:Plank 30 Sn:Rest
28-03-2019 PERŞEMBE
Strength&Condıtıonıng 7 Round For time: 10 Pull-Up 15 Step Double Dumbbell Overhead Front Lunge(R1/L2) 20 Wall-Ball(9kg-6kg) Cap time:30 Min
27-03-2019 ÇARŞAMBA
MetCon 25 Min Amrap 30 Air Squat 15 Burpee 8 Dead Lift(100kg-50kg)
26-03-2019 SALI
Strength&Condıtıonıng 32 Min Emom(8R) 1.Min:10 Bench Press(%60) 2.Min:10 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) 3.Min: 12/10 Cal Assault Bike 4.Min:Rest
25-03-2019 PAZARTESİ
Core Strength 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sn Hollow Hold 1 Min:Rest -Then- MetCon Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters(42,5kg-30kg) Chest-to-bar pull-ups Cap Time:20 Min