9-10-2017 PAZARTESİ
Barbel Conditioning 60 Push Press(45kg-30kg) 60 Hang Power Cleans(45kg-30kg) 60 Front Squats(45kg-30kg) “Cash out” 60 Barbel Lateral Burpess Over Cap time:35 Min
8-10-2017 PAZAR
Conditioning 24 Min Emom(16R) 1.Every 1:30 Min 30 Step Dumbell Front Lange(Sağ 1/Sol 2) 2.Every 1:30 Min 20 Dumbell Renegade Row(Sağ 1/Sol 2)
7-10-2017 CUMARTESİ
Conditioning 5 Round for time 20 Dumbell Snatch 75 Double-Unders Or 100 Single Jump Rope
6-10-2017 CUMA
Strength&Conditioning Every 10 Min for 30 Min (3R) 1000 M Row 21 Bench Press(60kg-35kg) “Core” 3 Round 30 Sn:Hollow Hold 30 Sn:Rest 30 Sn:Sit-Ups 30 Sn:Rest
5-10-2017 PERŞEMBE
Conditioning Two Person Team 4 Round For time 50 Cal.Assault Bike 40 Pull-Ups Cap time:30 Min
4-10-2017 ÇARŞAMBA
Strength&Conditioning 32 Min Emom 1.Min:6-8 Deadlift(%75) 2.Min:20-15 Push Ups 3.Min:15-20 Kettlebell Swings(24kg-12kg) 4.Min:Rest:
3-10-2017 SALI
“Core” 4 Round 1 Min:Plank 30 Sn:Rest “Conditioning” 14 Min Emom(7R) 1.Min:200 M-250 M Row 2.Min:10 Dumbbell Thrusters “Core” 4 Round 30 Sn Hollow Hold 1 Min:Rest
2-10-2017 PAZARTESİ
PAZARTESİ Strength 10 Min Emom 5 Front Squats(%65) Conditioning 10 Round for time: 5 Power Cleans(75kg-50kg) 10 Burpees Cap time:20 Min
1-10-2017 PAZAR
Strength 10 Min Emom 5 Back Squat (%70) Conditioning 10 Min Emom 200 M/175 M Row Core 10 Min Emom 15-20 Sit -Ups
30-09-2017 CUMARTESİ
Strength 28 Min Emom(7R) 1.Min:12-10 Paralel Dips 2.Min:12-10 Bent Over KB Row(24kg-12kg) 3.Min:Plank 4.Min:Rest