17-08-2018 CUMA
Strength Every 2 Min For Min 10 Min(5R) Bench Press 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- Conditioning 6 Round 45 Sn Max Cal Row 1:15 Min:Rest 45 Sn:Max Cal.Assault Bike 1:15 Min:Rest
16-08-2018 PERŞEMBE
Strength&Conditioning 5 Round For time 20 Dumbbell Power Snatch (1 Rıght arm/2 Left arm) 20 C2 Pull-Up 20 Step One arm Overhead Dumbell Lunge(10 Rıght each arm/10 Left each Arm) Cap time:30 Min
15-08-2018 ÇARŞAMBA
Conditioning Two Person Team 30 Min Amrap 30 Push Press(40kg-25kg) 30 Box Jumps(24’-20’)
14-08-2018 SALI
For time: Strength&Conditioning 600 M Run 50 Power Cleans(60kg-35kg) 40 Barbell lateral Burpee 30 Front Squat(60kg-35kg) “Cash Out” 600 M Run Cap time:30 Min
13-08-2018 PAZARTESİ
PAZARTESİ Every 2 Min For Min 10 Min(5R) Back Squat 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- Strength&Conditioning For time: 40-30-20-10 Kb Swings(24kg-8kg) Push-Ups Cap time:25 Min
12-08-2018 PAZAR
Conditioning 1000-800-600 M Run 1000-800-600 M Row 200-150-100 Double Unders Or Single Jump Rope
11-08-2018 CUMARTESİ
Conditioning 7 Round For time: 10 Burpee Pull-Up or 10 Burpee/10 Pull-up 20 Wall-Ball(9kg-6kg)
10-08-2018 CUMA
Strength&Conditioning 6 Min Emom 10 Bentover Double Kb Row -Then- 20 Min Emom Odd:6 Close Grıp Bench Press Even:12 Double Kb Front Rack Squat
9-8-2018 PERŞEMBE
Weightlifting Squat Clean 12 Min Emom (3R) 1.Min –3 %70 2.Min –2 %75 3.Min –1 %80 4.Min –Rest -Then- Strength 10 Min Emom 3 Push Jerks (Work Up to heavy) -Then- Static Contraction 4 Round 45/30 Sn Ring Push-Ups Hold Rest:45 Sn 45 Sn Wall Squat Hold Rest:45
8-8-2018 ÇARŞAMBA
Conditioning 40 Min Emom 1.Min:12/9 Cal Assault Bıke 2.Min:15/12 Cal Row 3.Min:200 M Run 4.Min:Rest