29-03-2019 CUMA
Condıtıonıng&İsometric Contraction 6 Round 1 Min:Max Cal.Row 30 Sn:Rest 1 Min:Max Cal.Assault Bike 30 Sn:Rest 1 Min:Double Kettlebel Front Rack Wall Sit Hold 30 Sn:Rest 1 Min:Plank 30 Sn:Rest
28-03-2019 PERŞEMBE
Strength&Condıtıonıng 7 Round For time: 10 Pull-Up 15 Step Double Dumbbell Overhead Front Lunge(R1/L2) 20 Wall-Ball(9kg-6kg) Cap time:30 Min
27-03-2019 ÇARŞAMBA
MetCon 25 Min Amrap 30 Air Squat 15 Burpee 8 Dead Lift(100kg-50kg)
26-03-2019 SALI
Strength&Condıtıonıng 32 Min Emom(8R) 1.Min:10 Bench Press(%60) 2.Min:10 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) 3.Min: 12/10 Cal Assault Bike 4.Min:Rest
25-03-2019 PAZARTESİ
Core Strength 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sn Hollow Hold 1 Min:Rest -Then- MetCon Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters(42,5kg-30kg) Chest-to-bar pull-ups Cap Time:20 Min
24-03-2019 PAZAR
Strength&Condıtıonıng 24 Min Emom 1.Min:250 M Row 2.min:10 Dead Lift(85kg-50kg)15 Push-Ups 3.Min:Rest
23-03-2019 CUMARTESİ
Strength&Condıtıonıng 7 Round For time 7 Hang Power Clean(50kg-35kg) 14 Steps Front Lunge(50kg-35kg)Rıght 1/Left2 21 Push-Ups
22-03-2019 CUMA
Two PersonTeam Strength&Condıtıonıng 40 Min Amrap 50 Burpee 50 Dead Lift(60kg-40kg) 50 Dumbbell Thrusters(12,5kg-5kg)
21-03-2019 PERŞEMBE
Stamina Squatting 12 Min Emom Odd:6 Back Squats Even:3 Front Squats (Squatlar Front Squat %60 ile yapılacak) -Then- 6 Round For time 20 Wall Ball(9kg-6kg) 10 Double Dumbbell Snatch(20kg-12,5kg) Cap time:20 Min
20-03-2019 ÇARŞAMBA
Gymnastıc Every 1:30 Min For 7:30 Min(5R) 10 Handstand Push Or 3-4 Wall Clımb -Then- Oly. 1.2.3.4.5.6.Min:1 Hang Squat Clean(%70) 7.Min:Rest 8.9.10.11.12.13.Min:1 Squat Clean (%75-%80) -Then- Statıc Contraction 4 Round 30 Sn:Hollow Hold Posıtıon 30 Sn:Rest 30 Sn:Plate Squat Hold(15kg-5kg) 30 Sn: