21-9-2019 CUMARTESİ
Strength&Conditioning Every 2:30 Min For 25 Min(10R) 5 Back Squat(Bw x1,5-Bw-Bw3/4-Bw/2) +10 Weight Paralel Bar Dips -Then- Core Strength 5 Round 30 Sn Hollow Hold Rest:30 Sn -Then- 4 Round 1 Min:Plank 1 Min:Rest
20-9-2019 CUMA
Strength&Conditioning 5 Round For Time: 10 One Arm Kb Front Rack Squat(24kg-16kg)10 Left each arm/10 Rıght each arm) 15 Kb Swing(24kg-16kg) 20 Box Jump Over(24’-20’) Cap time:30 Min
19-9-2019 PERŞEMBE
Strength&Conditioning Every 4 Min For 40 Min(5R) 1.R:500 M Row+10 Bench Press(%65-%60) 2.R:400 M Run+100 Double-Unders Or 100 Single Jump rope
18-9-2019 ÇARŞAMBA
Strength&Conditioning 6 Round for time: 3 Squat Snatch(60kg-30kg) 6 Front Squat(60kg-30kg) 9 Bar Muscle-Up Or 9 C2Bar Pull-Up Cap time:25 Min
17-9-2019 SALI
Strength&Conditioning 3 Round 15 Toes-To-Bar 20 Burpee 25 Wall-Ball(9kg-6kg) “İmmediately After” 50 Dumbbel Power Snatch(22,5kg-12,5kg)(R1/L2) 50 Step Front Lunge(22,5kg-12,5kg)(Rıght each arm 25 /Left each arm 25) 30 Strict HandStand Push-Up Or 50 HandRelease Push-Up Cap time:30 Min
16-9-2019 PAZARTESİ
Strength Every 2 Min For 10 Min(5R) 8 Back Squat(%60-%65) -Then- Every 2 Min For 10 Min(5R) 8 Dead Lift(%60-%65) -Then- 10 Min Emom Odd:10 Shoulder Press Even:8 Barbell Curl
15-9-2019 PAZAR
For Time: 50 Wall Ball(9kg-6kg) “İmmediately After” 4 Round 20 Kb Swings(24kg-16kg) 30 Sit-Up “İmmediately After” 50 Wall Ball(9kg-6kg)
14-9-2019 CUMARTESİ
Strength Every 2 Min For 10 Min(5R) 8 Front Squat(%55-%60) -Then- Strength&Conditioning “Daniel” For Time: 50 Pull-Ups 400 M Run 21 Thrusters(40kg-30kg) 800 M Run 21 Thrusters(40kg-30kg) 400 M Run 50 Pull-Ups
13-9-2019 CUMA
Conditioning 30 Min Emom 1.Min: 200 M Row 2.Min: 5 Toes to Bar+10 Push-Up+15 Squat 3.Min: 40 Double-Unders Or 40 Single
12-9-2019 PERŞEMBE
Strength&Conditioning 14 Min Emom 1.Min:8 Hammer Curl To Press 2.Min:12 Barbell İnverted Row -Then- 14 Min Emom 1.Min:7/6 Cal. Assault Bike 2.Min:14/12 Med-Ball Clean(9kg-6kg)