16-05-2019 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) 8 Back Squat(%60) -Then- Condıtıonıng 21 Min Emom(7R) 1.Min:60 Double-Unders Or 60 Singel Jump Rope 2.Min:12/10 Cal Assault Bıke 3.Min:Plank
15-5-2019 ÇARŞAMBA
Strength&Condıtıonıng Every 1:30 Min For 34:30 Min(23R) 1.2.3.4.5.R- 15 Dumbbell Rows+ 10 Bench Press(%55-%50) 6.R-Rest 7.8.9.10.11.R- 15 Push -Ups+ 8 Dumbbell Thruster 12.R-Rest 13.14.15.16.17.R- 15 Dumbbell Jump Squat 18.R-Rest 19.20.21.22.23.R- 15 Hollow Hold Rock +10 V-Up
14-5-2019 SALI
Strength&Condıtıonıng 6 Min Amrap 15 Dead Lift(50kg-30kg) 10 Pull-Up Rest:1:30 Min 6 Min Amrap 10 Front Squat(50kg-30kg) 10 Pull-Up Rest:1:30 Min 6 Min Amrap 5 Push Press(50kg-30kg) 10 Pull-Up Rest:1:30 Min 6 Min Max Effort Burpee
13-5-2019 PAZARTESİ
MetCon Two Person Team 350 Cal Row Every 5 Min For 50 Wall-Ball(9kg-6kg) “Time remaining Max Cal Assault Bike Cap Time:40 Min
12-5-2019 PAZAR
Strength&Condıtıonıng 6 Round For Time: 25 Jumpıng Lunge(Rıght 1/Left 2) 20 Push-Up 15 Power Clean(50kg-35kg)
11-5-2019 CUMARTESİ
Strength&Condıtıonıng 40 Dumbbell Power Snatch(Rıght1/Left2)(22,5kg-12,5kg) 25 Burpee Box Jump Overs(24”-20”) 30 Dumbbell Power Snatch 20 Burpee Box Jump Overs 20 Dumbbel Power Snatch 15 Burpee Box Jump Overs 10 Dumbbell Power Snatch 10 Burpee Box Jump Overs
10-5-2019 CUMA
MetCon Two Person Team Total 350 Cal Row Every 5 Min 40 Dumbbell Box Step Overs(22,5kg-15kg) Cap Time:40 Min
9-5-2019 PERŞEMBE
Strength&Condıtıonıng 20 Min Amrap 12 Pull-Up 3 Squat Clean(70kg-40kg) 3 Front Squat(70kg-40kg) -Then- Core Strength 5 Round 1 Min: Plank 30 Sn:Rest
8-5-2019 ÇARŞAMBA
Strength&Condıtıonıng 6 Round For Time 25 Kb Swing(24kg-16kg) 20 V-Ups 15 Burpee Cap Time:30 Min
7-5-2019 SALI
Strength 10 Min Emon 2 Dead Lift(%75) -Then- 10 Min Emon 2 Back Squat(%70) -Then- Every 1:30 Min For 9 Min(6R) 10 Standıng Arnold Press