15-03-2019 CUMA
Conditioning 8 Round Total Cal 1:30 Min Submaksimal, (Maksimal altı) Cal.Assault Bike Rest:45 Sn 1:30 Min Submaksimal, (Maksimal altı) Cal.Row Rest:45 Sn
14-03-2019 PERŞEMBE
Strength Every 1:45 Min for 14 Min(8R) Back Squat 4-3-2-1-1-2-3-4(%70-%80-%90-%95) -Then- For time: 50 Wall Ball(9kg-6kg) 25 Burpee Box Jump-Overs(24”-20”) 40 Wall Ball 20 Burpee Box Jump-Overs 30 Wall Ball 15 Burpee Box Jump-Overs Cap Time:23 Min
13-03-2019 ÇARŞAMBA
Gymnastic Conditioning 12 Min Emom 1.Min: 4-3 Wall Clımb 2.Min:10-8 Ring Rows 3.Min:Plank -Then- 15 Min Emom (5R) 1.Min:15/12 Cal.Row 2.Min:50 Double-Unders Or 50 Single 3.Min:4-5 Ring Muscle-Up Or 5 C2Bar Pull-Up
14-03-2019 ÇARŞAMBA
Gymnastic Conditioning 12 Min Emom 1.Min: 4-3 Wall Clımb 2.Min:10-8 Ring Rows 3.Min:Plank -Then- 15 Min Emom (5R) 1.Min:15/12 Cal.Row 2.Min:50 Double-Unders Or 50 Single 3.Min:4-5 Ring Muscle-Up Or 5 C2Bar Pull-Up
12-03-2019 SALI
Strength Every 1:30 Min For 9 Min(6R) 3 Front Squat(%80) -Then- MetCon 3 Round Total Round 5 Min Amrap 10 Barbell Lateral Burpee 5 Power Cleans Rest:3 Min 1.Round:Power Clean(60kg-40kg) 2.Round:PC(70kg-50kg) 3.Round:PC(80kg-60kg)
11-03-2019 PAZARTESİ
Strength&Conditioning Two Person Team 34 Min Amrap 500 M Row 30 Box Jumps (24″/20″) 30 Wall Ball(9kg-6kg)
10-03-2019 PAZAR
Strength&Conditioning 7 Round For time 400 M Run 15 Thruster(40kg-20kg) 12 Toes-To-Bar
9-03-2019 CUMARTESİ
Strength&Conditioning For time: 50-35-20 Dumbbel Power Snatch(22,5kg-12,5kg)(Rıght arm 1/Left arm 2) 400 M-200 M-100 M One Arm Dumbbell Waiter’s Walk(22,5kg-12,5kg)
8-03-2019 CUMA
Strength&Conditioning 5 Round Total Reps 1 Min:Max Effort Box Jumps(24-20İnc) 1 Min:Rest 1 Min:Max Effort Dumbbell Push Press 1 Min:Rest 1 Min:Max Cal.Assault Bike 1 Min:Rest
7-03-2019 PERŞEMBE
Oly. Every 1:30 For 15 Min (10R) Squat Snatch+ Overhead Squat %80 (1RM Ss) (Ss+OhS) 1.4.Min:1+2 5.7.Min:2+1 8.10.Min:3+0 -Then- Strength Every 1:45 Min For 14 Min(8R) Front Squat 8-6-4-2-2-4-6-8 (%65-%70-%75-%80)