4-11-2019 PAZARTESİ
Two Person Team Metcon 7 Round For Time: 30 Dumbbell Power Snatch(Rıght1/Left2)(22,5kg-10kg) 30 Box Jump Overs (24”-20”) 30 Hand Release Push-Ups Cap time:35 Min
3-11-2019 PAZAR
5 Round For Time 400 M Run 35 Step Overhead Plate Walking Lunge(20kg-10kg) 30 Wall-Ball (9kg-6kg)
2-11-2019 CUMARTESİ
Strength&Conditioning Every 30 Sn For 14 Min(7R) 30 Sn: 5 Dumbbell Power Clean+ 5 Dumbbell Front Rack Squat 30 Sn: 5 Bench Press(%60/%65) 30 Sn: Push Up Position Hold 30 Sn:Rest -Then- Conditioning 20 Min Emom Odd:15/12 Cal.Row Even:Rest
1-11-2019 CUMA
Two Person Team Strength&Conditioning 100 Sumo Dead Lift Hıgh Pull(40kg-20kg) 100 Dumbbell Box Step Overs(20”)(17,5kg-10kg) 100 Burpee Cap time:40 Min
31-10-2019 PERŞEMBE
Leg+Core Strength 10 Min Emom Odd:10 Back Squat(%55-%60) Even:15 V-Ups -Then- 10 Min Emom Odd:10 Dead Lift(%60) Even:Plank -Then- 10 Min Emom Odd:10 Barbell Front Rack Front Lunge(R1/L2) Even:10 Toes To Bar
30-10-2019 ÇARŞAMBA
Strength&Conditioning 21 Power Snatch(60kg-40kg) “İmmediately After” 15 Round 3 Strict Pull-Ups 6 Push-Ups 9 Air Squat “Cast Out” 21 Power Clean(60kg-40kg) Cap time:35 Min
29-10-2019 SALI
Strength&Conditioning For Time: 100 Wall-Ball(9kg-6kg) 100 Kb Swings(24kg-16kg) 100 Burpee
28-10-2019 PAZARTESİ
Strength&Conditioning 30 Min Emom 1.Min:5 Bench Press(%60)+12 HandRelease Push-Ups 2.Min:10 Cal.Row+15 Air Squat 3.Min:Rest
27-10-2019 PAZAR
Strength&Conditioning 5 Round For time: 20 Dumbbell Push Press(22,5kg-12,5kg) 30 M Dumbell Walking Lunge(22,5kg-12,5kg) 400 M Run
26-10-2019 CUMARTESİ
Strength&Conditioning 30 Min Emom 1.Min:18/15 Wall-Ball(9kg-6kg) 2.Min:15/12 C2Bar Pull-Up 3.Min:Rest