9-4-2019 SALI
MetCon 32 Min Emom(8R) 1.Min:15/12 Cal.Row 2.Min:Plank 3.Min:8 Single Kb Front Rack Squat(Rıght Arm)+8 Single Kb Front Rack Squat(Left Arm)(24kg-12kg) 4.Min:25/15 Sit-Up
8-04-2019 PAZARTESİ
Core Strength&Control/Skill 4 Round 20 Sn Hollow Hold Rack Rest:20 Sn 20 Sn:Pull Up Skill – Kipping Swing Rest:20 Sn 20 Sn:Superman Hold Posıtıon Rest:20 Sn -Then- Strength&Condıtıonıng 5 Round For Time: 21 Burpee 15 Dead Lift(50kg-35kg) 9 Thruster(50kg-35kg) Cap time:27 Min
7-04-2019 PAZAR
Strength&Condıtıonıng 10 Min Emom 12 Wall-Ball(9kg-6kg) -Then- 10 Min Emom 10-8 Cal. Row -Then- 10 Min Emom 8-6 Paralel Bar Dips
6-04-2019 CUMARTESİ
Strength&Accesory Every 2 Min for 10 Min(5R) 10 Single Arm KB Front Rack Back Lunge(Rıght Arm /Rıght Leg) 10 Single Arm Kb Front Rack Back Lunge(Left Arm/Left Leg) -Then- MetCon 7 Round For Time 20 Sit-Up 15 Kb Swings(24kg-12kg) 12 Toes-To-Bar
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