17-02-2020 PAZARTESİ
MetCon 10 Min Amrap 15 Kb Goblet Squats(24kg-12kg) 15 Kettlebell Swings(24kg-12kg) Rest:2 Min 10 Min Emom 12-10 Burpee Rest:2 Min 10 Min Emom 12-10 Cal Row
16-02-2020 PAZAR
Strength&Condıtıonıng 6 Round For Time: 16 Push-Ups 14 Hang Power Clean(40kg-30kg) 12 Bent Over Barbell Row(40kg-30kg) 10 Reverse Close Grıp Pull-Ups
15-02-2020 CUMARTESİ
Strength&Conditioning 6 Round For Time: 16Steps Dumbbell Back Lunge(22,5kg-12,5kg) 14 Toes-To-Bar 12 Dumbbell Facing Burpee 10 Dumbbell Push Press(22,5kg-12,,5kg)
14-02-2020 CUMA
Strength&Conditioning Two Person Team 6 Round each total reps 1:30 Min:Max Effort Wall-Ball(9kg-6kg) 1:30 Min:Max Effort Box Jumps (20 inch) 1:30 Min:Max Effort Kb Swings(24kg-12kg) 1:30 Min:Rest
13-02-2020 PERŞEMBE
Strength&Conditioning 7 Round For Time: 5 Clean&Jerks(60kg-35kg) 7 Front Squat(60kg-35kg) 9 Bar Muscle-Ups Or 9 C2Bar Pull-Ups+9 Handrelease Push-Ups Cap Time:34 Min
12-02-2020 ÇARŞAMBA
MetCon 16 Min Emom Odd: 15/12 Cal.Row Even:15/12 Push-Ups Rest:1 Min 16 Min Emom Odd:10/8 Cal.Assault Bike Even::50/35 Double-Unders Or 50 Singel
11-02-2020 SALI
Oly. Every 1:30 Min For 13:30 Min(9R) 1.R:1 Squat Snatch(%75) 2.R:1 Squat Snatch(%80) 3.R:1 Squat Snatch(85) 4.R:1 Squat Snatch(%90) 5.R:1 Squat Snatch(%95) 6.R:1 Squat Snatch(%90) 7.R:1 Squat Snatch(%85) 8.R:1 Squat Snatch(%80) 9.R:1 Squat Snatch(%75) -Then- Strength Every 2 Min For 16 Min(8R) 20-15-10-5-5-10-15-20 Back Squat(%50-%55-%60-%65)
10-02-2020 PAZARTESİ
10 Round For time: 10 Burpee Box Jumps (24”-20”) 10 Single Dumbell Front Rack Box Step-Up (24”-20”)(Rıght 1/Left 2)(22,5kg-8kg) 10 Dumbbell Power Snatch(R1/L2)(22,5kg-8kg) Cap time:37 Min
9-02-2020 PAZAR
Barbell Conditioning 21-18-15-12-9-6-3 Hang Power Clean(40kg-25kg) Overhead Squat(40kg-25kg) Push Press (40kg-25kg) Bent Over Barbell Row(40kg-25kg)
8-02-2020 CUMARTESİ
Strength&Conditioning 24 Min Emom(8R) 1.Min:2 Squat Clean(%80) 2.Min:18-15 Pull-Ups 3.Min:Rest -Then- Core Strength 3 Round 20 Overhead Biased Leg Lift(R1/L2) 12 Alternating Single Leg V-Ups 6 Single Arm Turkish Sit-Up 20 Dual Leg Lift Overs