26-11-2018 PAZARTESİ
Two Person Team Conditioning 4 Round for time: 60 Cal. Assault Bike 40 Burpee Box Jump Overs (24’/20’) Cap time: 37 Min
25-11-2018 PAZAR
Strength&Conditioning 18 Min Emom 1.Min:10 Dumbbell Push Press +10 Box Jump Overs(24’-20’) 2.Min: Plank 3.Min: 15 Sit-Up -Then- Row Conditioning 4×500 M Row Rest:2 Min
24-11-2018 CUMARTESİ
Strength Every 1:30 Min For 7:30 Min(5R) 8 Close Grip Bench Press -Then- For time: 12-9-6-3 Squat Clean(70kg-50kg) Ring-Muscle up or C2B +Handreleas Push-Up
23-11-2018 CUMA
Strength&Conditioning Two Person Team 5 K Row 150 Wall-Ball(9kg-6kg) Cap time:35 Min
22-11-2018 PERŞEMBE
Strength Every 1:30 Min For 7:30 Min(5R) 8 Back Squat(%65-%60) -Then- Strength&Conditioning 3 Round for time 21 Deadlifts(60kg-40kg) 15 Lateral Barbell Burpees 9 Push Jerks(60kg-40kg) Cap time:20 Min
21-11-2018 ÇARŞAMBA
Strength Every 1:30 Min for 9 Min(6R) 10 Dumbbell Bench Press+10 Bentover Dumbbell Row -Then- Strength&Conditioning 5 Rounds 1 Min:Max Effort Kettlebell Swings(24kg-8kg) 1 Min:Max Effort Kettlebell Goblet Back Lunges 1 Min:Max Effort Cal.Assault Bike 1 Min:Rest
20-11-2018 SALI
Strength&Conditioning 30 Chest to Bar Pull-ups 15 Power Snatch(60kg-40kg) 8 Squat Snatch(60kg-40kg) 15 Power Snatch 8 Squat Snatch 30 Chest to Bar Pull-ups Cap time:25 Min
19-11-2018 PAZARTESİ
Strength Every 1:30 Min For Min 7:30 (5R) Front Squat 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- Every 1:30 Min For Min 7:30(5R) DeadLift 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- Conditioning 18 Min Emom 1.Min:75-50 Double-Unders Or 100 Single 2.Min:20…
18-11-2018 PAZAR
Strength&Conditioning 4 Round for max reps of: 30 Sn: Push Press(40kg-25kg) Rest:30 Sn 30 Sn: Back Squat(40kg-25kg) Rest:30 Sn -Then- Row Conditioning 6 Round 1 Min:Max Cal.Row Rest:1:30
17-11-2018 CUMARTESİ
Strength&Conditioning For time: 30 Toes-to-bars 40 Single-arm dumbbell snatches(Rıght 1/Left 2)(22,5kg-8kg) 50 Kettbell Box Step-Overs(24kg-8kg)-(20’) 40 Single-arm dumbbell snatches 30 Toes-to-bars