31-01-2019 PERŞEMBE
Strength &Conditioning 40 Min Emom 1.Min:5 Pull-Up +10 Push-Up+15 Squat 2.Min: 70 Double-Unders or 70 Single 3.Min: 5 Thruster(50kg-35kg)+5 Barbel Burpee Lateral Jumps 4.Min:Rest
30-01-2019 ÇARŞAMBA
Assault Bike&Row Conditioning Every 4 Minutes For 40 Min(10R) 20/15 Cal.Assault Bike 500/400 M Row *Her 4 Dakikada bir Hareket değiştir *
29-01-2019 SALI
For time: Strength&Conditioning 50 Dead Lift(50kg-35kg) 40 Box Jumps(24”-20”) 30 Front Squat(50kg-35kg) 20 Push Press(50kg-35kg) 25 Dead Lift 20 Box Jumps 15 Front Squat 10 Push Press Cap time:27 Min
28-01-2019 PAZARTESİ
Strength Every 2 Min for 14 Min(7R) 2 Back Squat(%80-%85) -Then- Met-Con 5 Round each for time: 10 Dumbbell Burpee+12 Dumbbell Renegade Row(Sağ1/Sol2) Rest:1 Min
27-01-2019 PAZAR
For time: Strength&Conditioning 50-40-30-20-10 Wall-Ball(9kg-6kg) 35-30-25-20-15 KB Swings(24kg-16kg)
26-01-2019 CUMARTESİ
Strength&Accessory 20 Min Emom Odd: 11 Bench Press(%50-%55) Even: 11 Bent Over Dumbbell Reverse Fly -Then- Core Strength 5 Round 1 Min:Plank Rest:30 Sn 1 Min:Sit-Up Rest:30 Sn
25-01-2019 CUMA
Conditioning 5 Round 30 Sn:100/80 M Shuttle Run(10M🔺-10M🔺) 1 Min:Rest 30 Sn:Max Effort Jump Squat 1 Min:Rest 30 Sn:Max Effort Hand-Release Push-Ups 1 Min:Rest 30 Sn:Hollow Hold Position 1 Min:Rest
24-01-2019 PERŞEMBE
Oly Every 1:30 Min for 9 Min(6R) 5 Squat Snatch(%50-%60) -Then- Strength&Conditioning For time: 21-18-15-12-9-6-3 reps Thrusters(35kg-25kg) Burpee Lateral Jumps Toes-to-Bars Cap time:20 Min
23-01-2019 ÇARŞAMBA
Strength&Conditioning 40 Min Emom 1.Min:15-12 Cal.Row 2.Min:14-12 Steps Double KB Front Rack Front Lunge(20kg-12kg-Rıght1/Left2) 3.Min:15-12 Kettlebell Deficit Pushup 4.Min:Rest
22-01-2019 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%75) -Then- Met-Con 21-18-15-12-9-6-3 Push-Press(45kg-30kg) C2Bar Pull-Up Cap time:20 Min