7-03-2019 PERŞEMBE
Oly. Every 1:30 For 15 Min (10R) Squat Snatch+ Overhead Squat %80 (1RM Ss) (Ss+OhS) 1.4.Min:1+2 5.7.Min:2+1 8.10.Min:3+0 -Then- Strength Every 1:45 Min For 14 Min(8R) Front Squat 8-6-4-2-2-4-6-8 (%65-%70-%75-%80)
6-03-2019 ÇARŞAMBA
Strength&Conditioning 50-40-30-20-10 Medıcıne-Ball Clean(9kg-6kg) Pull-Up Cap time:28
5-03-2019 SALI
Strength Every 1:30 For 12 Min(8R) Back Squat 8-6-4-2-2-4-6-8 (%65-%70-%75-%80) -Then- MetCon 10 Round For Time: 30 Double Unders or 60 Single 10 Kb Swing(24kg-16kg) 10 Burpee Cap Time:25 Min
4-03-2019 PAZARTESİ
Strength&Conditioning 5 Round 30 Sn:15 Bench Press(%45-%40) 30 Sn:Rest 30 Sn:15 Bent Over Dumbbell Sıde Lateral Raises 30 Sn:Rest -Then- Every 3 Min for 15 Min (5R) 20 Alternating Reverse Lunges with Kettlebell Farmer’s Hold(24kg-16kg) 300/250 M Row
3-03-2019 PAZAR
Barbell Conditioning 30-26-22-18-14-10-6 Push Press(40kg-25kg) Bent Over Barbell Row(40kg-25kg) Back Squat(40kg-25kg) No Rack
2-03-2019 CUMARTESİ
Strength&Conditioning Every 5 Min For 40 Min(8R) 1.Min: Kb 8 Front Rack Squat(24kg-16kg)Rıght each arm/Left each arm) 2.Min: 10/7 Cal. Assault Bike 3.Min: 20/15 Push-Ups 4.Min: 12/10 C2Bar Pull-Up 5.Min:Rest
1-03-2019 CUMA
MetCon Two Person Team 200 Cal. Row 150 Inverted Barbell Row 200 Syncro Air Squats Cap time:30 Min
28-02-2019 PERŞEMBE
Oly. Every 1:30 Min For 12 Min for(8R) 2 Round 1.R:2 Squat Clean(%70) 2.R:2 Squat Clean(%75) 3.R:1 Squat Clean(%80) 4.R:1 Squat Clean(%85) -Then- MetCon 3 Round For Time: 35 Wall-Ball(9kg-6kg) 25 Toes-To-Bar 15 Dead Lift(100kg-60kg) Cap time:17 Min
27-02-2019 ÇARŞAMBA
Oly. Every 1:30 Min For 12 Min for(8R) 2 Round 1.R:2 Squat Snatch(%70) 2.R:2 Squat Snatch(%75) 3.R:1 Squat Snatch(%80) 4.R:1 Squat Snatch(%85) -Then- Strength&Conditioning 5 Round for time: 10 Bar Muscle-Up Or 10 C2Bar+10 Handrelease Push-Up 10 Overhead Squat(50kg-40kg) Cap time:17 Min
26-02-2019 SALI
Core Strength 4 Round 30 Sn:Hollow Hold Position Rest: 45 Sn 30 Sn: V-Up Rest: 45 Sn -Then- Strength&Conditioning “Klepto” 4 Round For Time: 24 Box Jumps(24/20in) 20 Burpee 11 Squat Clean(65kg-45kg) Cap time:27 Min