26-9-2019 PERŞEMBE
Conditioning 32 Min Emom 1.Min:15/12 Cal.Row 2.Min:15/12 Box Jump(24”-20”) 3.Min: 15/12 Dumbbell Power Snatch(22,5kg-12,5kg) 4.Min:Rest
25-9-2019 ÇARŞAMBA
Strength&Conditioning Every 4 Min 40 Min(10R) 10 Toes-To-Bar 10 Bar Facing Burpees 10 Thrusters(40kg-25kg)
24-9-2019 SALI
Oly. Every 1:30 Min For 15 Min(10R) 1 Squat Clean(%75) 2 Front Squat -Then- Strength Every 1:30 Min For 15 Min(10R) 5 Bench Press(%75)
23-9-2019 PAZARTESİ
Conditioning Two Person Team 1800 M Row 150 Air Squat 120 Push-Ups 1500 M Row 120 Air Squat 80 Push-Ups 1200 M Row 100 Air Squat 60 Push-Ups Cap time:40 Min
22-9-2019 PAZAR
Strength&Conditioning For time: 21-18-15-12-9-6-3 Thruster(35kg-20kg) Power Snatch(35kg-20kg) Toes-To-Bar
21-9-2019 CUMARTESİ
Strength&Conditioning Every 2:30 Min For 25 Min(10R) 5 Back Squat(Bw x1,5-Bw-Bw3/4-Bw/2) +10 Weight Paralel Bar Dips -Then- Core Strength 5 Round 30 Sn Hollow Hold Rest:30 Sn -Then- 4 Round 1 Min:Plank 1 Min:Rest
20-9-2019 CUMA
Strength&Conditioning 5 Round For Time: 10 One Arm Kb Front Rack Squat(24kg-16kg)10 Left each arm/10 Rıght each arm) 15 Kb Swing(24kg-16kg) 20 Box Jump Over(24’-20’) Cap time:30 Min
19-9-2019 PERŞEMBE
Strength&Conditioning Every 4 Min For 40 Min(5R) 1.R:500 M Row+10 Bench Press(%65-%60) 2.R:400 M Run+100 Double-Unders Or 100 Single Jump rope
18-9-2019 ÇARŞAMBA
Strength&Conditioning 6 Round for time: 3 Squat Snatch(60kg-30kg) 6 Front Squat(60kg-30kg) 9 Bar Muscle-Up Or 9 C2Bar Pull-Up Cap time:25 Min
17-9-2019 SALI
Strength&Conditioning 3 Round 15 Toes-To-Bar 20 Burpee 25 Wall-Ball(9kg-6kg) “İmmediately After” 50 Dumbbel Power Snatch(22,5kg-12,5kg)(R1/L2) 50 Step Front Lunge(22,5kg-12,5kg)(Rıght each arm 25 /Left each arm 25) 30 Strict HandStand Push-Up Or 50 HandRelease Push-Up Cap time:30 Min