8-11-2018 PERŞEMBE
Weightlifting&Gymnastic 16 Min Emom Odd: 3 Squat Snatch(%65) Even:7-5 Kipping Handstand Push-Ups -Then- Strength Every 2:00 Min for 10 Min(5R) 3 Back Squat(Work up to heavy)
7-11-2018 ÇARŞAMBA
Conditioning Two Person Team 100-75-50 Cal.Row 100-75-50 Burpee Lateral Jump Row Cap time:37 Min
6-11-2018 SALI
Strength&Conditioning 150 Double-Unders or 200 Singel 15 Clean&Jerks(60kg-40kg) 120 Double-Unders or 170 Singel 12 Clean&Jerks 90 Double-Unders or 140 Single 9 Clean&Jerks 60 Double-Unders or 110 Single 6 Clean&Jerks 30 Double-Unders or 80 Single 3 Clean&Jerks Cap Time: 30 Min
5-11-2018 PAZARTESİ
Static Contraction 5 Round 45 Sn:Push -Up Plank 15 Sn:Rest 45 Sn:Wall Squat Hold 15 Sn:Rest -Then- Strength&Conditioning 24 Min Emom 1.Min:10 Bench Press(%55-%50) 2.Min:10 Plate Ground to Overhead+10 Step Plate Overhead Back Lunge(20kg+5kg) 3.Min:Rest
4-11-2018 PAZAR
Strength Every 1:30 Min For 7:30 Min(5R) 5 Dead Lift(%70) -Then- Every 1:30 Min For 7:30 Min(5R) 5 Push Press(%70) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Bent Over Dumbell Row
3-11-2018 CUMARTESİ
Strength&Conditionig 1000-800-600-400-200 M Run 50-40-30-20-10-Wall-Ball(9kg-6kg)
2-11-2018 CUMA
Strength&Conditioning Every 2:30 Min for 40 Min(16R) 1.Round:450-400 M Row 2.Round:25-20 Cal.Assault Bike 3.Round:25-20 Double Kb Front Rack Squat(24kg-16kg) 4.Round:50-40 Push-Ups
1-11-2018 PERŞEMBE
Static Contraction 5 Round 20 Sn:Ring Dips Hold 40 Sn:Rest -Then- 5 Round 20 Sn:Ring Row Hold 40 Sn:Rest -Then- Strength&Conditioning For Time: 21 Burpee Lateral Jump 21 Power Snatches(50kg-35kg) 21 Overhead Squats(50kg-35kg) 15 Burpee Lateral Jump 15 Power Snatches 15 Overhead Squats 9 Burpee Lateral Jump 9 Power Snatches 9 Overhead Squats Cap time:24 Min
31-10-2018 ÇARŞAMBA
Weightlifting 13 Min Emom 1.2.3.4.Min:2 Squat Clean(70%) 5.Min:Rest 6.7.8.9.Min:1 Squat Clean (75%) 10.Min:Rest 11.12.13.Min:5 Front Squat(SC%75) -Then- Strength&Conditioning Every 1:30 Min For 12 Min(8R) 10 Pull-Up+ 5 Shoulder the Overhead(60kg-35kg)
30-10-2018 SALI
Static Contraction&Core Control 4 Round 30 Sn:Pull-Up Bar Hold 30 Sn:Rest -Then- 4 Round 25 Sn:Hollow Hold 45 Sn:Rest -Then- Strength&Conditioning Every 3:30 Minutes for 21 Min(6R) 20 Wall-Ball(9kg-6kg) 8 Dumbbell Power Snatch, Left each arm 8 Dumbbell Power Snatch, Right each arm 20 Sit-Ups