27-12-2019 CUMA
Strength&Conditioning Two Person Team 250 Air Squat 150 Bench Press(60kg-35kg) 150 Dead Lift(70kg-45kg) 250 Hand Release Push-Ups Cap time:35 Min
26-12-2019 PERŞEMBE
Strength&Conditioning 40 Min Emom(8R) 1.Min:10 Dumbbell Bent-Over Row 2.Min:10 Dumbbell Z-Press 3.Min:Max Effort Hollow Hold 4.Min:10 Dumbbell Front Foot Elevated Split Squat(20kg-15kg)(10 Rıght each leg-10 left each leg) 5.Min:Rest
25-12-2019 ÇARŞAMBA
Conditioning 40 Min Emom 1.Min:75 Double-Under Or 75 Single 2.Min:12/10 Cal Assault Bike 3.Min:250 M/200 M Row 4.Min:Rest
24-12-2019 SALI
Strength&Conditioning 6 Round for time: 5 Power Clean(60kg-40kg) 10 Front Squat(60kg-40kg) 5 Push Jerks(60kg-40kg) 20 Pull-Ups Cap time:35 Min
23-12-2019 PAZARTESİ
Strength&Condıtıonıng 24 Min Emom(8R) 1.Min:6 Double KB Front Rack Step-Up(Rıght each leg /Left each leg)(20”)(24kg-12kg) 2.Min:8 Double Kb Bent Over Row+Max effort Burpee 3.Min:Rest -Then- Core Strength&Control 5 Round 20 Sn:Hollow Rack Rest:30 Sn 20 Sn:Pull-Up Bar L-Sit Hold Rest:30 Sn
22-12-2019 PAZAR
MetCon For time: 50-40-30-20-10 MedBall Clean(9kg-6kg) Double Dumbbell Push-Press Sit-Ups
22-12-2019 CUMARTESİ
MetCon 10 Round 12 Cal.Assault bike 10 Kb Swing(28kg-16kg) “İmmediately” 10 Round 12 Cal.Row 10 C2Bar Pull-Ups
21-12-2019 CUMA
Two Person Team 50-40-30-20-10 Double Dumbbell Hang Power Clean Wall-Ball(9kg-6kg) Toes-To-Bar Cap time:35 Min
19-12-2019 PERŞEMBE
Oly. 13 Min Emom 1.2.3.4.5.6.Min 1 High Hang Squat Snatch(Pocket) 2 Hang Squat Snatch 7.Min:Rest 8.9.10.11.12.13.Min 1 Squat Snatch(Work up to heavy) -Then- Strength Every 1:30 Min For 10:30 Min(7R) 4 Tempo Back Squat 5 Second Down 3 Second Pause 1 Second Up -Then- Static&Dynamic 5 Round 25 Sn Wall Hand Stand Hold Rest:30 Sn…
18-12-2019 ÇARŞAMBA
Strength&Conditioning Every 4 Min For 24 Min(6R) 15 Step Double Kb Or Dumbbell Overhead Front Lunge(R1/L2) 12 Double Kb Or Dumbbell Front Rack Squat 10 Double Kb Or Dumbbell Push Press -Then- Core Strength&Control 5 Round 20 Sn:Hollow Rack Rest:30 Sn 20 Sn:Pull-Up Bar L-Sit Hold Rest:30 Sn