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:
19-03-2019 SALI
Oly. 1.2.3.4.5.6.Min:1 Hang Squat Snatch(%70) 7.Min:Rest 8.9.10.11.12.13.Min:1 Squat Snatch(%75-%80) -Then- MetCon 0pen 19.4 For time: 3 rounds of: 10 Snatch(42,5kg-30kg) 12 Bar-Facing Burpees Rest:3 Min Then, 3 rounds of: 10 Bar Muscle-Ups Or C2Bar Pull-Up 12 Bar-Facing Burpees Cap time:12 Min Extra Cap time:20 Min
18-03-2019 PAZARTESİ
Strength&Condıtıonıng 40 Min Emom(8R) 1.Min:12/10 Cal.Assault Bike 2.Min:15 Kb Goblet Squat(28kg-16kg) 3.Min:12 Kb Swings(28kg-16kg) 4.Min:Plank 5.Min:Rest
17-03-2019 PAZAR
Gymnastic Condıtıonıng 10 Min Emom 5 Strict Pull-Up 10 Push-Up -Then- Strength&Condıtıonıng 24 Min Emom 1.Min:12 Dumbbell Squat 2.Min:10 Bent Over Dumbbell Row+8 Paralel Bar Dip 3.Min: Rest
16-03-2019 CUMARTESİ
Strength&Conditioning 10 Round For Time: 10 Push Press(40kg-25kg) 10 Toes-to-bar 10 Overhead Squat(40kg-25kg)
15-03-2019 CUMA
Conditioning 8 Round Total Cal 1:30 Min Submaksimal, (Maksimal altı) Cal.Assault Bike Rest:45 Sn 1:30 Min Submaksimal, (Maksimal altı) Cal.Row Rest:45 Sn
14-03-2019 PERŞEMBE
Strength Every 1:45 Min for 14 Min(8R) Back Squat 4-3-2-1-1-2-3-4(%70-%80-%90-%95) -Then- For time: 50 Wall Ball(9kg-6kg) 25 Burpee Box Jump-Overs(24”-20”) 40 Wall Ball 20 Burpee Box Jump-Overs 30 Wall Ball 15 Burpee Box Jump-Overs Cap Time:23 Min
13-03-2019 ÇARŞAMBA
Gymnastic Conditioning 12 Min Emom 1.Min: 4-3 Wall Clımb 2.Min:10-8 Ring Rows 3.Min:Plank -Then- 15 Min Emom (5R) 1.Min:15/12 Cal.Row 2.Min:50 Double-Unders Or 50 Single 3.Min:4-5 Ring Muscle-Up Or 5 C2Bar Pull-Up
14-03-2019 ÇARŞAMBA
Gymnastic Conditioning 12 Min Emom 1.Min: 4-3 Wall Clımb 2.Min:10-8 Ring Rows 3.Min:Plank -Then- 15 Min Emom (5R) 1.Min:15/12 Cal.Row 2.Min:50 Double-Unders Or 50 Single 3.Min:4-5 Ring Muscle-Up Or 5 C2Bar Pull-Up