12-6-2019 ÇARŞAMBA
Conditioning 30 Min Emom 1.Min:15/12 Cal.Row 2.Min:15/12 Toes-To-Bar 3.Min:Rest
11-6-2019 SALI
Oly. 10 Min Emom 2 Squat Cleans(%70) -Then- Strength&Conditioning 15 Min Emom 0:00-5:00, every minute on the minute of: 5 Thrusters(50kg-30kg) 5:00-10:00, every minute on the minute of: 3 Thrusters(60kg-40kg) 10:00-15:00, every minute on the minute o 1 Thruster(70kg-50kg)
10-6-2019 PAZARTESİ
Met-Con 5 Round For Time: 150 M Double KB Farmers Carry(24kg-16kg) 18 Double Kb Front Rack Squat(24kg-16kg) 21 Burpee Cap Time:35 Min
9-6-2019 PAZAR
Strength 10 Min Emom 5 Dead Lift(%65) -Then- 10 Min Emom 5 Hang Power Clean(60kg-40kg) -Then- 10 Min Emom 5 Push Press(60kg-40kg)
8-6-2019 CUMARTESİ
Gymnastıc Conditioning 40 Min Emom(10R) 1.Min:15-10 Pull-Ups 2.Min:20-15 Push-Ups 3.Min:25-20 Air Squat 4.Min:Rest
6-6-2019 CUMA
Condıtıonıng 30 Min Amrap 400 M Run 20 Cal.Row 15 Cal.Assault Bıke
2-6-2019 PAZAR
MetCon 5 Round for tıme 400 M Run 9 Power Clean(%70) 21 Push-Up 33 Air Squat
1-6-2019 CUMARTESİ
MetCon 10 Round for time: 10 Cal.Assault Bıke 10 Wall-Ball(9kg-6kg) 10 Single Arm Dumbbel Power Snatch(Rıght1/Left2) 10 Dumbbel Lateral Burpee
31-5-2019 CUMA
Strength Every 1:30 Min For 12 Min(8R) Front Squat 1.Min: 7 %70 2.Min: 5 %75 3.Min: 3 %80 4.Min: 1 %85 5.Min: 1 %85 6.Min: 3 %80 7.Min: 5 %75 8.Min: 7 %70 -Then- Every 1:30 Min For 12 Min(8R) Push Press 1.Min: 7 %70 2.Min: 5 %75 3.Min: 3 %80 4.Min: 1 %85 5.Min:…
30-5-2019 PERŞEMBE
MetCon 1000 M Run, directly into… 33-27-21-15-9 Wall-Ball(9kg-6kg) Box Jumps(24”20”) KB Swings(24kg-16kg) Kb Goblet Front Lunge(24kg-16kg) 1000 M Run, directly into… Cap Time:34 Min