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
6-5-2019 PAZARTESİ
Strength&Condıtıonıng 32 Min Emom(8R) 1.Min:10 Close Grıp Bench Press(%45) 2.Min:10 Double Kb Front Rack Squat(24kg-16kg) 3.Min:12/10 Cal.Assault Bıke 4.Min:Rest
5-5-2019 PAZAR
Strength&Conditioning 7 Round For Time: 10 Thruster(40kg-25kg) 10 C2Bar Pull-Up 200 M Run
4-5-2019 CUMARTESİ
Condıtıonıng 5 Round For Time 30 Cal.Assault Bıke 35 Cal.Row 400 M Run
3-5-2019 CUMA
Core Strength&Control 5 Round 30 Sn:Hollow Hold Posıtıon 30 Sn:Superman Hold Posıtıon 1 Min:Plank 1 Min:Rest -Then- Strength&Condıtıonıng For Time: 27-24-21-18-15-12 Double Dumbbell Power Snatch Burpee Box Jumps Over(24”-20”) Cap Time:25 Min
2-5-2019 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) Front Squat 10-10-5-5-3-3(%60-%70-%80) -Then- Strength&Condıtıonıng 16 Min Emom Odd:12-10 Pull-Up Even:5 Power Clean(%65)
1-05-2019 ÇARŞAMBA
Şehit Sat Komando Hüseyin Bulut 5 Round 25 Push -Up 4 Dead Lift(%75) 20 Cal.Assault Bike 19 Toes To Bar
30-4-2019 SALI
MetCon 5 Round For Time: 30 Kb Swing(24kg-16kg) 30 Hollow Hold Rock 30 Wall Ball(9kg-6kg) Cap time:35 Min
29-04-2019 PAZARTESİ
Strength&Condıtıonıng 30 Min Emom(10R) 1.Min:11 Back Squat(%50) 2.Min:11 Dumbbell Push Press+11 Burpee 3.Min: Rest