4-7-2019 PERŞEMBE
Strength 10 Min Emom 3 Back Squat(%70-%65) -Then- Strength&Conditioning 5 Round For time 30 HandRelease Push-Ups 20 Toes-to-bar 10 Dead Lift(Bwx1,2,Bw,Bw3/4,Bw3/5) Cap time:25 Min
3-7-2019 ÇARŞAMBA
“Old School Strength” Every 2:30 Min For 15 Min(6R) 10 One Arm Dumbell Row(Rıght each arm/Left each arm) 10 Weight Parallel Bar Dips -Then- Every 2:30 Min For 15 Min(6R) 10 Bench Dumbell Chest Press 10 Barbel Curl -Then- Core Strength 5 Round 20 Sn:Hollow Hold 40 Sn:Rest 20 Sn:V-Up 40 Sn:Rest
2-7-2019 SALI
Strength&Conditioning For time: 5 Round 50 Double-Unders Or 75 Singel Jump rope 10 Thruster(40kg-25kg) “Directly into” 5 Round 25 Air Squat 25 Push-Ups Cap time:37 Min
1-7-2019 PAZARTESİ
Strength&Condition 5 Round for time: 20 Pull-Up 20 Kb Goblet Squat(24kg-16kg) 200 M Singel Arm Kb Farmer’s Cary Rıght each arm/Left each arm(24kg-16kg) Cap time:35 Min
30-6-2019 PAZAR
Strength&Conditioning 5 Round For Time: 500 M Row 20 Burpee 400 M Run 15 Dead Lift(80kg-40kg)
29-6-2019 CUMARTESİ
Strength&Conditioning 5 Round For time 400 M Run 20 Kb Swing(24kg-16kg) 20 Box Jumps(24”20”) 20 Kb Goblet Squat(24kg-16kg)
28-6-2019 CUMA
Oly 10 Min Emom 3 Hang Power Clean+3 Push Press(Work up to heavy) -Then- Strength Barbell Behind the Neck Reverse Lunges Every 2 Min For 10 Min(5R) 14 Barbell Behind the Neck Reverse Lunges(R1/L2)Back Squat(%45) -Then- Core Strength Alternating Tabata (Work:20s/Rest:10s) 8 Round Sit-Ups Hollow Rocks
27-06-2019 PERŞEMBE
Conditioning Two Person Team 6 Round For time: 1000 M Row 1000 M Run Cap time:45 Min
26-6-2019 ÇARŞAMBA
Strength&Conditioning For time: 5 Round 8 Power Snatch(60kg-40kg) 8 Overhead Squat(60kg-40kg) “İnmedialty After” 5 Round 12 C2Bar Pull-Up 12 Burpee Barbel lateral Jumps Cap time:35 Min
25-6-2019 SALI
Core Strength 5 Round 30 Sn:Hollow Hold Position 1 Min:Rest -Then- Oly. Every 1:30 Min For 15 Min(10R) 3 Squat Clean(%70) -Then- Strength Every 1:30 Min For 15 Min(10R) 5 Bench Press(%70)