18-03-2019 PAZARTESİ
Strength&Condıtıonıng 40 Min Emom(8R) 1.Min:12/10 Cal.Assault Bike 2.Min:15 Kb Goblet Squat(28kg-16kg) 3.Min:12 Kb Swings(28kg-16kg) 4.Min:Plank 5.Min:Rest
Details17-03-2019 PAZAR
Gymnastic Condıtıonıng 10 Min Emom 5 Strict Pull-Up 10 Push-Up -Then- Strength&Condıtıonıng 24 Min Emom 1.Min:12 Dumbbell Squat 2.Min:10 Bent Over Dumbbell Row+8 Paralel Bar Dip 3.Min: Rest
Details16-03-2019 CUMARTESİ
Strength&Conditioning 10 Round For Time: 10 Push Press(40kg-25kg) 10 Toes-to-bar 10 Overhead Squat(40kg-25kg)
Details15-03-2019 CUMA
Conditioning 8 Round Total Cal 1:30 Min Submaksimal, (Maksimal altı) Cal.Assault Bike Rest:45 Sn 1:30 Min Submaksimal, (Maksimal altı) Cal.Row Rest:45 Sn
Details14-03-2019 PERŞEMBE
Strength Every 1:45 Min for 14 Min(8R) Back Squat 4-3-2-1-1-2-3-4(%70-%80-%90-%95) -Then- For time: 50 Wall Ball(9kg-6kg) 25 Burpee Box Jump-Overs(24”-20”) 40 Wall Ball 20 Burpee Box Jump-Overs 30 Wall Ball 15 Burpee Box Jump-Overs Cap Time:23 Min
Details13-03-2019 ÇARŞAMBA
Gymnastic Conditioning 12 Min Emom 1.Min: 4-3 Wall Clımb 2.Min:10-8 Ring Rows 3.Min:Plank -Then- 15 Min Emom (5R) 1.Min:15/12 Cal.Row 2.Min:50 Double-Unders Or 50 Single 3.Min:4-5 Ring Muscle-Up Or 5 C2Bar Pull-Up
Details14-03-2019 ÇARŞAMBA
Gymnastic Conditioning 12 Min Emom 1.Min: 4-3 Wall Clımb 2.Min:10-8 Ring Rows 3.Min:Plank -Then- 15 Min Emom (5R) 1.Min:15/12 Cal.Row 2.Min:50 Double-Unders Or 50 Single 3.Min:4-5 Ring Muscle-Up Or 5 C2Bar Pull-Up
Details12-03-2019 SALI
Strength Every 1:30 Min For 9 Min(6R) 3 Front Squat(%80) -Then- MetCon 3 Round Total Round 5 Min Amrap 10 Barbell Lateral Burpee 5 Power Cleans Rest:3 Min 1.Round:Power Clean(60kg-40kg) 2.Round:PC(70kg-50kg) 3.Round:PC(80kg-60kg)
Details11-03-2019 PAZARTESİ
Strength&Conditioning Two Person Team 34 Min Amrap 500 M Row 30 Box Jumps (24″/20″) 30 Wall Ball(9kg-6kg)
Details10-03-2019 PAZAR
Strength&Conditioning 7 Round For time 400 M Run 15 Thruster(40kg-20kg) 12 Toes-To-Bar
Details