11-07-2018 ÇARŞAMBA
Strength&Conditioning 24 Min Emom 1.Min:10 Tall Kneeling Dumbell Press+10 Dumbell Renegade Rows(Sağ1/Sol2) 2.Min: Max Effort Air Squat 3.Min: Rest
10-07-2018 SALI
Strength&Conditioning Every 1:30 Min, for 30 minutes (5 R) 1.Station: 20 Double-Unders + 10 Deadlifts(85kg-50kg) 2.Station: 15/12 Cal.Assault Bike 3.Station: 15/12 Burpee Barbell Lateral Jump 4.Station: 200 Meter Run
9-07-2018 PAZARTESİ
Strength Every 2 Min for 12 Min(6R) Barbell Back Split Squats(Hareket kalitesinin bozulmadığı bir ağarlık seç) 6×10(10 Rıght/10 Left) -Then- Strength 14 Min Emom Odd:10 Dumbel Bench Press+10 Bent Over Dumbell Row Even: Rest
8-07-2018 PAZAR
Conditioning 5 Round 400 M Run 15 Burpee Box Jump Over(24”-20”)
7-07-2018 CUMARTESİ
Strength Every 2 minutes, for 16 minutes (8R) Back Squat 1.Round:5 rep(%70) 2.Round:5 rep(%75) 3.Round:3 rep(%80) 4.5.Round:2 rep (%85) 6.7.8.Round:1 rep(%90-%95) -Then- Conditioning 17 Min Amrap 40 Double-Unders Or Single Jump rope 20 Wall Ball(9kg-6kg) 10 Toes to Bar
6-07-2018 CUMA
Conditioning Two Person Team 2 Round For time: 2000 M Row 1600 M Run 2000 M Row Cap Time:35 Min
5-07-2018 PERŞEMBE
Strength&Conditioning 10 Min Emom 5 Power Clean(%65) -Then- Strength Every 2 Min For 12 Min(6R) 10 Parelel Bar Dips+10 Barbell Curl -Then- Core Strength 10 Min Emom Odd:Plank Even:Rest
4-07-2018 ÇARŞAMBA
Strength&Conditioning ‘Candy’ 5 Round for time: 20 Pull-Ups 40 Push-Ups 60 Squat Cap time:35 Min
3-07-2018 SALI
Strength Every 1:45 Min For 12:15(7R) Front Squat 9-7-5-3-5-7-9(%65-%70-%75-%80) -Then- Strength&Conditioning 21-15-9 Power Snatch(40kg-25kg) Barbell Burpee Lateral Jump Over Cap time:12 Min
2-07-2018 PAZARTESİ
Strength&Conditioning Two Person Team 2 Round For time: 800 M Medball Run(9kg-6kg) 100 Dead Lift(60kg-45kg) 100 Wall Ball(9kg-6kg) Cap time:35 Min