20-7-2019 CUMARTESİ
Strength&Conditioning For time: 60-40-20 Double Dumbbell Power Snatch(17,5kg-12,5kg) Wall-Ball(9kg-6kg)
19-7-2019 CUMA
Conditioning 7 Round total 1 Min:Max Cal.Row Rest:30 Sn 1 Min:Max Toes to bar Rest:30 Sn 1 Min: Max Burpee Rest:30 Sn
18-7-2019 PERŞEMBE
Strength&Conditioning 20 Min Emom Odd:5 Bench Press(%65) Even:5 Strict HandStand Push-Ups Or 15 Handrelease Push-Ups -Then- Core Strength 4 Round 20 Sn:Hollow Hold 25 Sn:Rest 20 Sn:Tuck Up 25 Sn:Rest 20 Sn:Toe Touch Crunch 25 Sn:Rest
17-7-2019 ÇARŞAMBA
Strength Every 1:45 Min For 10:30 Min(6R) 5 Back Squat(%70) -Then- Strength&Conditioning 3 Rounds for time: 400 M Run 15 Deadlifts(Bw x 1,5-Bw-Bw3/4-Bw3/5) 21 Pull-Ups Cap time:20 Min
16-7-2019 SALI
Conditioning “Loredo” 6 Round for time: 24 Squats 24 Push-ups 24 Walking lunge steps 400 M Run Cap time:37 Min
15-7-2019 PAZARTESİ
Strength Every 1:45 Min For 8:45 Min(5R) 5×5 Front Squat(%70) -Then- MetCon For time: 75 Wall-Ball(9kg-6kg) 50 Burpee Box Jump Overs(24”) 25 Push Press(50kg-35kg) 1000 M Run
14-7-2019 PAZAR
Strength&Conditioning 5 Round For time: 40 Air Squat 15 Power Clean(60kg-40kg)
13-7-2019 CUMARTESİ
Conditioning 5 Round for time: 400 M Run 30 Jumping Lunge 20 Burpee
12-7-2019 CUMA
Strength 10 Min Emom 3 Front Squat(%70-%65) -Then- Row Conditioning 7×500 Max effort Row Rest:2 Min
11-7-2019 PERŞEMBE
Gymnastic&Oly 9-7-5-3-1 Ring Muscle Ups or 18/14/10/6/2 C2Bar Pull-Ups Squat Snatch(60kg-40kg) Directly İnto… 1-3-5-7-9 Strict HandStand Push-Ups Or 3/9/15/21/27 HandRelease Overhead Squat(60kg-40kg) Cap time:30 Min