27-04-2018 CUMA
HİİT 5 Round 1 Min Max Effort Cal Assault Bike Rest:1 Min 1 Min Max Effort Cal Row Rest:1 Min 1 Min Max Effort Sit-Ups Rest: 1 Min
Details26-04-2018 PERŞEMBE
Weightlifting Every 2 Min for 14 Min(7R) 2 Squat Snatch+ 2 Overhead Squat (Work up to heavy for the day) -then- Strength Every 2 Min for 14 Min(7R)) 3 Bench Press(Work up to heavy for the day)
Details25-04-2018 ÇARŞAMBA
Weightlifting Every 2 Min for 14 Min(7R) 2 Power Clean+2 Squat Clean((Work up to heavy for the day) -then- Metabolic Conditioning “Surfer on Acid” 3 Rounds: 400 M Run 21 Burpee Cap time:17 Min
Details24-04-2018 SALI
Conditioning For Time: 42-30-18 Wall Ball(9kg-6kg) Pull Ups 100 Double Unders or 150 Singel Jump rope after each set. Cap time:25 Min
Details23-04-2018 PAZARTESİ
Gymnastic&Core Control 4 Round 10 Hollow Hold Rock 10 Superman 5 V-Ups 5 Tuck-Ups 10 Sn Hollow Hold 1 Minute between rest -then- Strength&Conditioning 24.Min Emom 1.2.3.4.5.6.7.8.Min:5-4 Front Squat(%65-%60) No Rack 9.10.11.12.13.14.15.16.Min:15-12 Kb Swings(24kg-8kg) 17.18.19.20.21.22.23.24.Min:15-12 Push-Ups
Details22-04-2018 PAZAR
Row Conditioning 5 x 25 Cal Row Rest:90 Sn -then- Strength&Conditioning 4 Round 10 One Arm Hang Dumbell Clean(Rıght) 10 One Arm Dumbel Push Press(Rıght) 10 One Arm Hang Dumbell Clean(Left) 10 One Arm Dumbel Push Press(Left) 20 Box Jumps(24’-20’) Rest:90 Sn
Details21-04-2018 CUMARTESİ
Metabolic Conditioning 5 x 20 Cal.Assault Bike Rest:90 Sn -then- Barbell Conditioning 75 Power Snatch(35kg-25kg)
Details20-04-2018 CUMA
Strength Every 2 Min For Min 14Min(7R) Front Squat 12 Reps(%55) 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) 1 Reps(“Work up to heavy for the day”) -then- Metabolic Conditioning 5 Round 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Effort HandRelease Push-Ups 1 Min:Rest
Details19-04-2018 PERŞEMBE
Metabolic Conditioning Every 2 Min For 14 Min(7R) 14-10 Burpee Box Jumps Over (24’-20’) Rest:4 Min Gymnastic Conditioning Every 2 Min For 14 Min(7R) 10-8 Ring Muscle-Up Or 10-8 C2Bar Pull-Up
Details18-04-2018 ÇARŞAMBA
Strength Every 2 Min For Min 14 Min(7R) Back Squat 12 Reps(%55) 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) 1 Reps(“Work up to heavy for the day”) -then- Strength Every 2 Min For Min 14 Min(7R) Dead Lift 12 Reps(%55) 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4…
Details