13-11-2019 ÇARŞAMBA
Gymnastic&Conditioning 30 Min Emom 1.Min:15/12 Cal.Row 2.Min:50/40 Double-Unders Or 50/40 Singel Jump Rope 3.Min:15/12 Toes-To-Bar
12-11-2019 SALI
Strength&Conditioning Every 3:30 Min For 35 Min(10R) 3 Power Cleans(60kg-40kg) 5 Push Jerks(60kg-40kg) 7 Front Squats(60kg-40kg) 15 Push-Ups
11-11-2019 PAZARTESİ
Conditioning For time: Two Person Team 100-75-50-25 Burpee Kb Swings(24kg-16kg) Kb Goblet Squat Cap time:40 Min
10-11-2019 PAZAR
6 Round Total Reps 1 Min:Box Jumps (20”) 1 Min:Barbell Push Press(35kg-20kg) 1 Min:Max Cal.Row 1 Min:Rest
9-11-2019 CUMARTESİ
Strength Every 2 Min For 10 Min(5R) 10 Back Rack Front Lunges(Rıght1/Left2) 5 Back Squat(%60) -Then- MetCon 3 Round for time: 25 Strict Pull-Ups 50 Push-ups 75 Air Squats 800 M Run
8-11-2019 CUMA
Two Person Team Conditioning 17 Min Max Cal.Assault Bike 17 Min Max Cal.Row
7-11-2019 PERŞEMBE
Strength&Conditioning 25 Min Amrap 1 Squat Snatch(60kg-40kg 3 Overhead Squat(60kg-40kg) 5 Ring Muscle-Up Or 10 C2Bar Pull-Up 7 HandStand Push-Up Or 14 Hand-Release Push-Ups
6-11-2019 ÇARŞAMBA
Conditioning 40 Min Emom Odd:10/8 Burpee Even:40/30 Double-Unders Or 40/30 Single
5-11-2019 SALI
Oly&Gymnastic Every 1:30 Min For 10:30 Min(7R) 3 Hang Power Clean(70kg-50kg) 2 Front Squat 1 Squat Clean 12 Toes-To-Bar -Then- Conditioning 3 Round For time 25 Sumo Dead Lift Hıgh Pull(35kg-20kg) 25 Thrusters(35kg-20kg) Cap time:17 Min
4-11-2019 PAZARTESİ
Two Person Team Metcon 7 Round For Time: 30 Dumbbell Power Snatch(Rıght1/Left2)(22,5kg-10kg) 30 Box Jump Overs (24”-20”) 30 Hand Release Push-Ups Cap time:35 Min