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
23-11-2019 CUMARTESİ
Strength&Coditioning 21-18-15-12-9-6-3 Dead Lift(100kg-50kg) Burpee Box Jumps(24”-20”) Hand Stand Push-Ups Or HandRelease Push-Ups Toes-To-Bar
22-11-2019 CUMA
Two Person Team Barbell Conditioning 20 Round For Time: 5 Hang Power Clean(50kg-30kg) 5 Push Press 5 Front Squat 5 Sumo Dead Lift Hıgh Pull Cash Out 100 Wall-Ball(9kg-6kg) Cap time:35 Min
21-11-2019 PERŞEMBE
Strength Every 2:30 Min For 16:30(6R) 8 Weighted Paralel Bar Dips 12 Bent Over Dumbbell Rear Lateral 8 Dumbbell Curl -Then- Every 2 Min For 10 Min(5R) 20 Step Dumbell Walking Lunge -Then- Every 2 Min For 10 Min(5R) 40 M Dumbbell Overhead Carry
20-11-2019 ÇARŞAMBA
MetCon 40 Min Emom 1.Min12/10 Cal.Assault Bike 2.Min:15 Wall Ball(9kg-6kg) 3.Min:50 Double Unders Or 50 Single 4.Min:Rest
19-11-2019 SALI
MetCon For time 1-3-5-7-9-11-13-15 Dead Lift (110kg-70kg) Bar Muscle-Up Or C2Bar Pull-Up “İmmediately After” 100 Burpee Barbell Lateral Jump Cap time:35 Min
18-11-2019 PAZARTESİ
Strength&Conditioning 30 Min Emom 1.Min:5 Back Squat(%70) 2.Min:8 Hammer Dumbbell Curl To Press+10 Bent Over Dumbbell Row 3.Min:Rest