12-9-2019 PERŞEMBE
Strength&Conditioning 14 Min Emom 1.Min:8 Hammer Curl To Press 2.Min:12 Barbell İnverted Row -Then- 14 Min Emom 1.Min:7/6 Cal. Assault Bike 2.Min:14/12 Med-Ball Clean(9kg-6kg)
11-9-2019 ÇARŞAMBA
Strength&Conditioning 5 Round For Time: 12 Bar Facing Burpees 9 Power Snatch(60kg-40kg) 6 Overhead Squat(60kg-40kg) Cap Time:30 Min
10-9-2019 SALI
Strength&Conditioning 7 Round for time: 5 Clean&Jerks(60kg-35kg) 10 Back Squat(60kg-35kg)No Rack 15 C2Bar Pull-Up Cap Time:34 Min
9-9-2019 PAZARTESİ
Gymnastic Conditioning For Time: 50-40-30-20-10 Toes-To-Bar Air Squat Hollow Rack Burpee Sit-Up Push-Ups Cap time:38 Min
8-9-2019 PAZAR
Strength&Conditioning 5 Round for time: 200 M Plate the Overhead Walks (20kg-10kg) 30 Wall Ball(9kg-6kg)
7-9-2019 CUMARTESİ
Strength&Conditoning 30 Min Emom 1.Min:10 Step Dumbbel Back Lunge(Rıght1/Left2 )+10 Dumbbel Push Press 2.Min:10/12 Cal.Assault Bike 3.Min:Rest
6-09-2019 CUMA
Two Person Team Conditioning 5 Round 400 M Run 30 Burpee(I Go You Go) 400 M Row 50 Squat(Senkronize) Cap time:38 Min
5-9-2019 PERŞEMBE
Strength Every 1:45 Min For Min 10:30 Min(6R) Back Squat 4 (%75) 2 (%80) 4 (%75 2 (%80) 4(%75) 2(%80) -Then- Conditioning 3 Round total 6 Min Amrap 30 Double-Unders Or 60 Single Jump rope 10 Dumbbel Power Snatch(Rıght 1/Left 2) 5 Ring Muscle-Up Or 5 C2Bar Pull-Up Rest:3 Min
4-9-2019 ÇARŞAMBA
Strength&Conditioning 10 Round For time: 2 Squat Snatch(%60-%65) 4 Overhead Squat(Ss %60-%65) 6 Strict HandStand Push-Ups Or 15 Handrelease Push-Ups Cap time:25 Min
3-9-2019 SALI
Strength 12 Min Emom Odd:8 Close Grip Pull-Ups+8 Barbell Shoulder Press Even:Rest -Then- Strength&Conditioning “Nowhere Fast” For Time: 50 Power Cleans(70kg-50kg) *On the Minute – 5 Toes to Bar Cap time:25 Min