10-12-2018 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%80) -Then- Strength&Conditioning 15 Min Amrap 7 Box jumps(24’+ 20kg Over Plate -24’-20’) 14 Kettlebell Swings(28kg-12kg)
9-12-2018 PAZAR
Strength 5 Round 10 Single Arm DB Single Arm DB Overhead Reverse Lunge(Rıght Arm/Rıght Leg) 10 Single Arm DB Overhead Reverse Lunge(Left Arm/Left Leg) Rest:1:30 Min -Then- 14 Min Emom Odd:10 Bent Over DB Row Even:10 Paralel Dips
8-12-2018 CUMARTESİ
Strength & Conditioning 5 Round for time: 21 Wall-Ball(9kg-6kg) 15 C2 Bar Pull-Up 9 Clean&Jerks(60kg-40kg)
7-12-2018 CUMA
Two Person Team Conditioning 20 Round for time: 10 Cal.Row 10 Cal.Assault Bike 20 Burpee Cap time: 40 Min
6-12-2018 PERŞEMBE
Strength&Conditioning Every 1:45 Min For 26:15(15R) 1.2.3.4.5.6.7.R: 4 Squat Snatch(%65) 8.R:Rest 9.10.11.12.13.14.15.R: 5 Overhead Squat(Ss%65)+6 Handstand Push-Ups or 10 Handrelease Push-Ups
5-12-2018 ÇARŞAMBA
Two Person Team Strength&Conditioning 25-50-75-100-75-50-25 Cal.Row Wall-Ball(9kg-6kg) Cap time:34 Min
4-12-2018 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%80) -Then- Gymnastic&Weightlifting Every 1:30 Min For 10:30 Min(7R) 5 Bar Muscle-Up Or 5 C2Bar Pull-Up 3 Power Clean(70kg-40kg) 1 Push Press(70kg-40kg) -Then-
3-12-2018 PAZARTESİ
Strength&Conditioning Every 1:15 Min For 28:45 Min(23R) 1.2.3.4.5.6.7.R: 5 Power Snatch(%65) 8.R:Rest 9.10.11.12.13.14.15.R:12-10 Lateral Barbell Burpees 16.R:Rest 17.18.19.20.21.22.23.R:12-10 Kb Swings(28kg-12kg)
2-12-2018 PAZAR
Strength Every 1:30 Min For 10:30 Min(7R) 5 Front Squat(%75) -Then- 16 Min Emom Odd: 7-5 Strict Pull-Up Even:10 Floor Seated Dumbbell Shoulder Press
1-12-2018 CUMARTESİ
Strength&Conditioning 30 Min Emom 1.Min:250 M-200 M Row 2.Min:8 Parelel Bar Dips+10 Push-Ups 3.Min:10 Ring Row