4-9-2019 ÇARŞAMBA
Strength&Conditioning 10 Round For time: 2 Squat Snatch(%60-%65) 4 Overhead Squat(Ss %60-%65) 6 Strict HandStand Push-Ups Or 15 Handrelease Push-Ups Cap time:25 Min
3-9-2019 SALI
Strength 12 Min Emom Odd:8 Close Grip Pull-Ups+8 Barbell Shoulder Press Even:Rest -Then- Strength&Conditioning “Nowhere Fast” For Time: 50 Power Cleans(70kg-50kg) *On the Minute – 5 Toes to Bar Cap time:25 Min
2-9-2019 PAZARTESİ
Strength 40 Min Emom 1.Min:10 Double KB Front Rack Squat(20kg-12kg 2.Min:10 Double KB Bent Over Row(20kg-12kg) 3.Min:12 Close Grip KB Deficit Push-Ups+ 8 Barbell Curl 4.Min:Wall-Squat Hold 5.Min:Rest
1-9-2019 PAZAR
MetCon For time: 40-30-20 Double Dumbbel Clean&Jerks Box Jump Over(24’-20’) Cal.Assault Bike Toes-To-Bar
31-8-2019 CUMARTESİ
Strength&Conditioning Saman 8 Round for time 13 Dead Lift(80kg-60kg) 17 Wall-Ball(9kg-6kg) 400 M Run
30-8-2019 CUMA
Conditioning 20 Min Emom Odd: 12 Cal.Row Even:12 Squat+12 Push-Up
28-8-2019 PERŞEMBE
Oly. Squat Snatch 1.2.3.Min:3 Rep(%60) 4.Min:Rest 5.6.7.Min:2 Rep(%65) 8.Min:Rest 9.10.11.Min:1 Rep (%70) 12.Min:Rest 13.14.15.Min:1 Rep (%75) -Then- Strength Back Squat 1.2.3.Min:4 Rep(%65) 4.Min:Rest 5.6.7.Min:3 Rep(%70) 8.Min:Rest 9.10.11.Min:2 Rep(%75)
28-8-2019 ÇARŞAMBA
3 Round 1.4 Min Amrap 8 Cal.Assault Bike 8 Toes-To-Bar 8 Thruster(40kg-30kg) Rest:2 Min 2.4 Min Amrap 200 M Run 8 Bar Lateral Burpees 8 Hang Power Clean(40kg-30kg) Rest:2 Min
27-8-2019 SALI
Oly. Squat Cleans 1.2.3.Min: 3 Rep(%60) 4.Min:Rest 5.6.7.Min: 2 Rep(%65) 8.Min:Rest 9.10.11.Min: 1 Rep (%70) 12.Min:Rest 13.14.15.Min:1 Rep (%75) -Then- Strength Bench Press 1.2.3.Min: 4 Rep(%65) 4.Min:Rest 5.6.7.Min: 3 Rep(%70) 8.Min:Rest 9.10.11.Min: 2 Rep(%75)
26-8-2019 PAZARTESİ
MetCon Barbara 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats Rest:3 Min Cap time:45 Min