18-04-2019 PERŞEMBE
Oly Every 1:30 Min For 15 Min(10R) 1 Power Snatch+1 Squat Snatch(%75) -Then- Strength Every 2 Min For 10 Min(5R) 10 Back Squat(%65)
17-04-2019 ÇARŞAMBA
MetCon 6 Round for time: 24 Push-Ups 12 C2 Bar Pull-Up 10 Power Clean(60kg-40kg) 5 Shoulder The Overhead(60kg-40kg)(Push Press/Push Jerks) Cap time::34 Min
16-04-2019 SALI
Condıtıonıng Two Person Team 40 Min Amrap 100 Cal.Assault Bike 100 Cal.Row 100 Burpee Over Partner in Plank
15-04-2019 PAZARTESİ
Strength Every 2 Min For 10 Min(5R) 10 Front Squat(%65) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Arnold Press -Then- Strength&Condıtıonıng 15 Min Emom(5R) 1.Min:15 Single KB Dead Lift(32kg-16kg) 2.Min:15 Hand-Release Push-Ups 3.Min: Wall Sit Hold
14-04-2019 PAZAR
Strength&Condıtıonıng 32 Min Emom(8R) 1.Min:15 Double Dumbbell Squat 2.Min:12 Double Dumbell Push Press 3.Min:8 Reverse Close Grıp Pull-Up 4.Min:Rest
13-04-2019 CUMARTESİ
MetCon 5 Round for time: 20 KB Swings(24kg-16kg) 30 Wall-Ball(9kg-6kg) 100 Double-Unders Or 100 Single
12-04-2019 CUMA
Condıtıonıng 6 Round each reps 1 Min:Box Jump Over(24”-20”) 1 Min:Rest 1 Min:Max Cal.Row 1 Min:Rest 1 Min:Toes-To-Bar 1 Min:Rest
11-04-2019 PERŞEMBE
Core Strength&Control 5 Round 15 Sn Hollow Hold Rock 15 Sn V-Up 15 Sn Hollow Hold Posıtıon 15 Sn Superman Hold posıtıon 30 Sn Rest -Then- Oly Every 1:30 Min For 12 Min(8R) 3 Power Snatch + 2 Squat Snatch+ 1 Overhead Squat(Ss%70) -Then- Strength Every 1:30 Min For 9 Min(6R) Back Squat 8-8-6-6-4-4(%60-%65-%70)
10-04-2019 ÇARŞAMBA
MetCon 6 Round for time: 12 Dumbbell Clean&Jerks(22,5kg-12,5kg) 24 Dumbell Front Lunge(22,5kg-12,5kg) 15 C2Bar Pull-Ups 30 Push-Ups Cap time:36 Min
9-4-2019 SALI
MetCon 32 Min Emom(8R) 1.Min:15/12 Cal.Row 2.Min:Plank 3.Min:8 Single Kb Front Rack Squat(Rıght Arm)+8 Single Kb Front Rack Squat(Left Arm)(24kg-12kg) 4.Min:25/15 Sit-Up