27-12-2018 PERŞEMBE
Weightlifting 10 Min Emom 1 Power Snatch + 1 Squat Snatch + 1 OHS(Ss%60-%65) -Then- Met-Con 5 Round For Time 20 Wall Balls(9kg-6kg) 20 KB Swings(24kg) Cap time:25 Min
26-12-2018ÇARŞAMBA
Strength 12 Min Emom Odd:10 Box Jumps+10 Strict Ring Dips Or Parelel Bar dips Even:Rest -Then- 12 Min Emom Odd:10 Dumbbell Squat Clean Even:Rest -Then- Core Control&Strenght 12 Min Emom Odd:10 Hollow Hold Rack+10 V-Up Even:Rest
25-12-2018 SALI
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat (%70) -Then- Met-Con 20 Min Amrap 12 Pull-Up 10 Front Squat(40kg-25kg) 8 Push Press(40kg-25kg)
24-12-2018 PAZARTESİ
Conditioning Two Person Team 5 Rounds 1 Min:Cal.Assault Bike 1 Min:Burpee 1 Min:Cal.Row 1 Min:Air Squat 1 Min:Push-Ups 1 Min:Rest Partners switch every :30 seconds
21-12-2018 CUMA
Strength&Conditioning Two Person Team For time: 5000 M Row 100 Dumbbell Thruster(12,5kg-5kg) 100 Box Jumps(24’-20’) Cap time: 40 Min
20-12-2018 PERŞEMBE
Gymnastic Conditioning 20 Min Amrap 8 HandStand Push-Ups Or 8 Box HandStand Push-Ups 10 Ring Dips or Paralel Dips 12 Pistol Squat(Rıght1/Left2)
19-12-2018 ÇARŞAMBA
Strength&Conditioning 30 Bar Facing Burpee 15 Clean&Jerks(60kg-40kg) 21 C2Bar Pull-Up 15 Back Squat(60kg-40kg)No Rack 21 C2Bar Pull-Up 15 Front Squat(60kg-40kg) 21 C2Bar Pull-Up 30 Bar Facing Burpee Cap time:30 Min
18-12-2018 SALI
Strength&Conditioning 27 Min Emom 1.2.3.4.5.6.Min:12-10 Cal.Row 7.Min Rest 8.9.10.11.12.13.Min:15-12 Wall-Ball(9kg-6kg) 14.Min:Rest 15.16.17.18.19.20.Min:15-12 Split Jumping Lunge(Rıght1-Left2) 21.Min:Rest 22.23.24.25.26.27.Min:15-12 Toes-to-Bar
17-12-2018PAZARTESİ
Strength Every 1:45 Min For 10:30 Min(6R) Dead Lift 21-15-9-9-15-21(%60-%65-%70) -Then- Dumbell Strength&Conditioning Every 3 Min For 15 Min(5R) 8 Single Arm Hang Dumbell Clean&Jerks 8 Single Arm Overhead Dumbbell Split Squat
16-12-2018 PAZAR
Strength&Conditioning 0:00-4:00. Min Max Alternating Dumbbell Power Snatch 5:00-8:00.Min Max Cal Assault Bike 9:00-12:00.Min Max Push-Ups 13:00-17:00.Min Max Cal.Row 18:00-21:00.Min Max Sit-Ups