5-12-2019 PERŞEMBE
Gymnastıc Conditioning For time 75-50-25 Reps Pull-Ups Air Squat Burpee Cap time:40 Min
4-12-2019 ÇARŞAMBA
Strength&Conditioning 30 Min Amrap 5 Deadlift(%75) 13 Push-Ups 9 Box Jumps (24″-20”)
3-12-2019 SALI
Oly. Every 1:30 Min For 10:30 Min(7R) 1 Power Snatch(Ss%60) 2 Squat Snatch 3 Overhead Squat -Then- Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%75) -Then- Core Strength 5 Round 20 Sn:Hollow Rack 20 Sn:Hollow Hold 40 Sn:Rest
2-12-2019 PAZARTESİ
Two Person Team Strength&Condıtıonıng 30 Min Amrap 30 Hang Power Clean(40kg-25kg) 30 Wall-Ball(9kg-6kg)
29-11-2019 CUMA
Two Person Team Condıtıonıng Total Cal&Reps 10 Min: Max Cal.Assault Bike 10 Min:Max Air Squat 10 Min:Max Cal.Row 10 Min:Max Sit-Ups
28-11-2019 PERŞEMBE
“Kettbell Complex “ Every 4 Min For 20 Min (5R) 7 Rıght each arm Kb Push press 7 Rıght each arm Kb Front Rack squat 7 Rıght each arm Kb Overhead front lunge, alternated 7 Left each arm Kb Push press 7 Left each arm Kb Front Rack squat 7 Left each arm Kb Overhead…
27-11-2019 ÇARŞAMBA
Oly. Every 2 Min For 12 Min(6R) 5 Power Clean +5 Front Squat(%70) -Then- Gymnastıc Condıtıonıng 10 Round For Time: 10 Pull-Ups 10 Burpee Cap time:20 Min
26-11-2019 SALI
Oly. Every 2 Min For 12 Min(6R) 5 Power Snatch+5 Overhead Squat(60kg-30kg) -Then- Strength Every 1:30 Min For 10:30 Min(7R) 5 Bench Press(%70) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Barbell Curl
25-11-2019 PAZARTESİ
Strength&Conditioning Two Person Team 75-50-35-20 Reps Dumbbell Step Ups Box Over(24”20”) Dumbbell Push Press Box Jumps Over(24”20”) HandRelease Push-Ups Cap Time:35 Min
24-11-2019 PAZAR
Strength&Condıtıonıng 5 Round For Time: 30 KB Goblet Squat(24kg-16kg) 30 V-Ups 30 KB Swings(24kg-16kg) 30 Sit-Ups 1 Min:Plank