17-8-2019 CUMARTESİ
MetCon For time: 5 Round 50 Double-Unders or 100 Single Jump Rope 10 Thruster(40kg-25kg) Directly into… 5 Round 400 M Run 30 Air Squat 20 Push-Ups
16-8-2019 CUMA
Strength 20 Min Emom Odd:8 Dumbell Bench Press+5 Dead Lift(%65-%70) Even:Rest -Then- Core Strength 4 Round 30 Sn:Kb Russain Twist 1 Min:Rest -Then- 4 Round 30 Sn Hollow Hold 45 Sn:Plank 30 Sn:Rest
15-8-2019 PERŞEMBE
Strength Back Squat Every 2:30 Min For 15 Min(6R) 10-10-5-5-3-3(%60-%70-%80) -Then- MetCon 50 Toes-to-bar 50 C2Bar Pull-Ups 50 Cal.Row 50 Burpee Lateral Row 1000 M Run Cap time:34 Min
10-8-2019 CUMARTESİ
Strength&Conditioning 25 Power Snatch (Rıght each arm)(22,5kg-12,5kg) 25 Step Dumbbel Overhead Front Lunge(Rıght each arm)(22,5kg-12,5kg) 25 Power Snatch (Left each arm) 25 Step Dumbbel Overhead Front Lunge(Left each arm) 1200 M Run 20 Power Snatch(Rıght each arm) 20 Step Dumbbel Overhead Front Lunge(Rıght each arm) 20 Power Snatch(Left each arm) 20 Step Dumbbel Overhead Front…
9-8-2019 CUMA
Conditioning 2 Round 10 Min Amrap 8 Cal.Assault Bike 10 Wall-Ball(9kg-6kg) Rest:1 Min 10 Min Amrap 10 Cal.Row 8 C2Bar Pull-Up Rest:1 Min
8-8-2019 PERŞEMBE
Strength&Conditioning Every 1:30 Min For 18 Min(12 R) 1.2.3.4.5.6.R: 5 Squat Clean(%65-%60) 7.8.9.10.11.12.R: 5 Front Squat(Sc%65-%60) -Then- 12 Min Emom Odd: 5 Bench Press(%65-%60) Even: 5 Dumbbell Hammer Curls to Shoulder Press
7-8-2019 ÇARŞAMBA
Strength&Conditioning 29 Min Emom 1.2.3.4.5.6.Min 5 Ring Muscle-Up Or 7 C2Bar Pull-Up 7.8.9.10.11.12.Min 3 Squat Snatch(%65-%60) 13.14.15.16.17.18.Min 3 Overhead Squat(Ss%65-%60) 19.20.21.22.23.24.Min 12 Toes-to-Bars 24.25.26.27.28.29.Min 5 Strict HandStand Push-Up Or 10 Handrelease Push-Ups
6-8-2019 SALI
Strength Every 2 Min For 6 Min(3R) 12 Back Squat(%70) -Then- Conditioning 20 Min Amrap 5 Power Clean(70kg-40kg) 10 Burpees 15 Push-Up
5-8-2019 PAZARTESİ
MetCon 5 Round for time: 600 M Run 50 Air Sauat 25 Pull-Up Cap time:35
4-8-2019 PAZAR
Conditioning For Time: 50 Cal.Assault Bıke 1000 M Run Directly into: 40 Dumbbell Power Snatch(22,5kg-12,5kg) 40 Burpee Dumbbell Lateral Jump Over 30 Dumbbell Power Snatch 30 Burpee Dumbbell Lateral Jump Over 20 Dumbbell Power Snatch 20 Burpee Dumbbell Lateral Jump Over Directly into: 50 Cal.Assault Bıke 1000 M Run