23-11-2018 CUMA
Strength&Conditioning Two Person Team 5 K Row 150 Wall-Ball(9kg-6kg) Cap time:35 Min
22-11-2018 PERŞEMBE
Strength Every 1:30 Min For 7:30 Min(5R) 8 Back Squat(%65-%60) -Then- Strength&Conditioning 3 Round for time 21 Deadlifts(60kg-40kg) 15 Lateral Barbell Burpees 9 Push Jerks(60kg-40kg) Cap time:20 Min
21-11-2018 ÇARŞAMBA
Strength Every 1:30 Min for 9 Min(6R) 10 Dumbbell Bench Press+10 Bentover Dumbbell Row -Then- Strength&Conditioning 5 Rounds 1 Min:Max Effort Kettlebell Swings(24kg-8kg) 1 Min:Max Effort Kettlebell Goblet Back Lunges 1 Min:Max Effort Cal.Assault Bike 1 Min:Rest
20-11-2018 SALI
Strength&Conditioning 30 Chest to Bar Pull-ups 15 Power Snatch(60kg-40kg) 8 Squat Snatch(60kg-40kg) 15 Power Snatch 8 Squat Snatch 30 Chest to Bar Pull-ups Cap time:25 Min
19-11-2018 PAZARTESİ
Strength Every 1:30 Min For Min 7:30 (5R) Front Squat 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- Every 1:30 Min For Min 7:30(5R) DeadLift 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- Conditioning 18 Min Emom 1.Min:75-50 Double-Unders Or 100 Single 2.Min:20…
18-11-2018 PAZAR
Strength&Conditioning 4 Round for max reps of: 30 Sn: Push Press(40kg-25kg) Rest:30 Sn 30 Sn: Back Squat(40kg-25kg) Rest:30 Sn -Then- Row Conditioning 6 Round 1 Min:Max Cal.Row Rest:1:30
17-11-2018 CUMARTESİ
Strength&Conditioning For time: 30 Toes-to-bars 40 Single-arm dumbbell snatches(Rıght 1/Left 2)(22,5kg-8kg) 50 Kettbell Box Step-Overs(24kg-8kg)-(20’) 40 Single-arm dumbbell snatches 30 Toes-to-bars
16-11-2018 CUMA
Strength&Conditioning Two Person Team 1.Partner 200 Cal.Row 2.Partner Single Arm Kettlebell Overhead Hold(24kg-8kg) Remaining time Max Kb Goblet Squat Cap time: 26 Min
15-11-2018 PERŞEMBE
Gymnastics Conditioning 20 Min Amrap Advanced level 2 Strict Ring Muscle-Ups 10 M Handstand Walk 16 Alternating Pistols(Rıght 1/Left 2) 10 Handstand Walk İntermediate level 3 Ring Muscle-Ups 8 Handstand Push-Ups 16 Alternating Pistols 8 Handstand Push-Ups Beginning level 4 Strict Pull-Ups 8 Box Handstand Push-Ups 16 Pistol Squats For Beginners 8 Box Handstand Push-Ups
14-11-2018 ÇARŞAMBA
Every 1:15 Min For 28:45 Min(23R) 1.2.3.4.5.6.7.R: 5 Power Clean(65 kg-40kg)+10 Box Jumps(24’-20’) 8.R:Rest 9.10.11.12.13.14.15.R:15-12 Wall-Ball(9kg-6kg) 16.R:Rest 17.18.19.20.21.22.23.R:15-12 Burpee