16-02-2019 CUMARTESİ
Strength&Conditioning Every 4:30 Min For 27 Min(6R) 15 One Arm Dumbbell Row(Right each arm/Left each arm) 500 M Row
15-02-2019 CUMA
Strength Every 1:30 Min For 7:30 Min(5R) 8 Push Press(%60-%55) -Then- Metcon 28-24-20-16-12-8-4 Dead Lift(85kg-50kg) Barbel Lateral Burpee Cap Time: 23 Min
14-02-2019 PERŞEMBE
Strength Every 1:30 Min For 12 Min(8R) 5 Back Squat(%70) -Then- Metcon For Time: 150 Double Unders or 200 Singel 200 Air Squats 100 Toes-to-bar 150 Double Unders or 200 Single Cap Time:25 Min
13-02-2019 ÇARŞAMBA
Assault Bike&Row Conditioning Every 4 Min For 40 Min(10R) 15/12 Cal.Assault Bike 400/300 M Row
12-02-2019 SALI
Strength&Conditioning 6 Rounds for time: 5 Squat Snatch(60kg-40kg) 5 Thruster(60kg-40kg) 5 Ring Muscle-Up Or 10 C2Bar+10 Hand-Release Push-Up Cap Time:30 Min
11-02-2019 PAZARTESİ
Strength&Conditioning Every 2:30 Min For 20 Min(8R) 10 Bench Press(%60) + 10 Kb Front Rack Squat(20kg-16kg) -Then- Core Strength 5 Round 20 Sn:Hollow Hold Rock 20 Sn:Hollow Hold Position 20 Sn: Superman Hold Position 1 Min:Rest
10-02-2019 PAZAR
For Time: 24-20-16-12-8-4 Cal. Assault Bike Or Row Dumbbell Power Snatches(22,5kg-12,5)(Sağ1/Sol2) Cal.Assault Bike Or Row Dumbbell Goblet Front Squats
9-02-2019 CUMARTESİ
Strength&Conditioning For Time: 21-18-15-12-9-6-3 Power Cleans(50kg-30kg) Toes to bar
8-02-2019 CUMA
Conditioning Two Person Team For time: 5 K Row Every 5 Min Penalty 20 Burpee Lateral Jumps Cap time:35 Min
7-02-2019 PERŞEMBE
Strength&Conditioning Every 4 Min For 24 Min(6R) 15 Ring Dips Or Paralel Bar Dips 15 Box Jumps(24”-20”) 15 Wall Ball(9kg-6kg)