16-12-2019 PAZARTESİ
Conditioning 5 Round 1 Min:Alternating Dumbbell Power Snatch (22,5kg-12,5kg) 30 Sn:Rest 1 Min:Plank 30 Sn:Rest 1 Min:Box Jump Overs(24”-20”) 30 Sn:Rest 1 Min:Wall Squat Hold 30 Sn:Rest 1 Min:Sit-Ups 30 Sn:Rest
15-12-2019 PAZAR
Strength&Conditioning 6 Round For Time: 7 Hang Power Clean&Jerks(50kg-35kg) 14 Back Squat(50kg-35kg) No Rack 21 HandRelease Push-Ups
14-12-2019 CUMARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 2 Front Squat(%80) -Then- Strength&Conditioning 21 Min Emom 1.Min:15/12 Cal.Row 2.Min:15/12 Kb Swing(24kg-16kg) 3.Min:Rest
13-12-2019 CUMA
Two Person Team Strength&Condıtıonıng 30 Min Amrap 30 Wall-Ball(9kg-6kg) 25 Burpees 20 Weighted box step overs (2×22,5/12,5 DB) hold dumbbells in farmer position.
12-12-2019 PERŞEMBE
Oly. Every 1:30 Min For 10:30 Min(7R) 1 Power Clean(Sc%60) 2 Squat Clean 3 Front Squat -Then- Strength Every 1:30 Min For 10:30 Min(7R) 3 Bench Press(%80) -Then- Core &Shoulders Stabilty 5 Round 25 Sn:Wall HandStand Hold Or Barbell Overhead Hold 20 Sn:Rest 25 Sn:Hollow Hold 20 Sn:Rest
11-12-2019 ÇARŞAMBA
Strength Every 1:30 Min For 10:30 Min(7R) 2 Back Squat(%80) -Then- MetCon 21 Min Emom(7R) 1.Min:12/10 Cal.Assault Bike 2.Min:12/10 C2Bar Pull-Ups 3.Min:Rest
10-12-2019 SALI
Oly. Every 1:30 Min for 12 Min(8R) 1 Hang Squat Snatch + 1 Squat Snatch(Work up to heavy ) -Then- Strength&Conditioning For Time: 21 Overhead Squats(45kg-30kg) 200 Double-Unders Or Singel 18 Overhead Squats 180 Double-Unders 15 Overhead Squats 150 Double-Unders 12 Overhead Squats 120 Double-Unders 9 Overhead Squats 90 Double-Unders Cap time:25 Min
9-12-2019 PAZARTESİ
Two Person Team Wod MetCon 10 Min Amrap 10 Air Squat 10 Push-Ups Rest:2 Min 10 Min Max Reps Burpee Lateral Jump Row Rest:2 Min 10 Min Max Cal.Row
8-12-2019 PAZAR
Strength&Condıtıonıng 30 Min Emom(10R) 1.Min:12/10 Cal.Assault Bike 2.Min:12 Dumbbell Push Press+12 Toes to bar 3.Min:Rest
7-12-2019 CUMARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%75) -Then- Strength&Conditioning 20 Min Emom Odd:3 Power Clean(%70)+15 Wall-Ball(9kg-6kg) Evet:Rest