27-07-2017 PERŞEMBE
“Core” 4 Round 1 Min: Plank 30 Sn:Rest “Conditioning” 3-6-9-12-9-6-3 Reps Bar Facing Burpees Over The Bar Squat Clean(80-40kg) Ring Muscle-Ups Or C2 Bar Pull-Ups Cap time:25 Min
Details26-07-2017 ÇARŞAMBA
Strength Every 1:30 Min For 7:30 Min(5R) Bench Press 10-8-6-4-2(%65-70-75-80-85) Strength Every 1:30 Min For 7:30 Min(5R) 5 Dead Lift(%75) Static Strength 4 Round 25 Sn:Hollow Hold 25 Sn:Rest 25 Sn:Plate Front Raise Hold Squat(15-5kg) Rest:25 Sn
Details25-07-2017 SALI
Conditioning 100 Double Unders Or 200 Singel 30 Overhead Squat(42,5-25kg) 100 Double Unders 30 Power Snatch(42,5-25kg) 100 Double Unders 30 Overhead Squat(42,5-25kg) 100 Double Unders Cap time:35 Min
Details24-07-2017 PAZARTESİ
Conditioning 30 Min EMOM 1.Min:15-12 Cal Assault bıke 2.Min:15 Squat+12 Push-Ups 3.Min:Rest
Details23-07-2017 PAZAR
Conditioning 50-35-20 Weight Sit-Ups(10-5kg) 50-35-20 Cal Row 50-35-20 Wall-Ball(9-6kg)
Details21-07-2017 CUMA
Strength Every 1:30 Min For 12 Min(8R) Back Squat 8-8-6-6-4-4-2-2(%65-%70-%75-%80) Conditioning 15 Min Emom 1.Min: 15-18 Cal.Row 2.Min: Max Jumping Split Lunges 3.Min:Rest
Details20-07-2017 PERŞEMBE
Conditioning 10 Round for time 10 Dead Lift(65-35kg) 15 Push-Ups 200 M Run Cap time:35 Min
Details19-07-2017 ÇARŞAMBA
Conditioning 5×500 M Row Rest: 2 Min -then- 5×25 Cal. Assault Bıke Rest: 2 Min
Details18-07-2017 SALI
Barbel Conditioning 21-18-15-12-9-6-3 Power Clean(60-35kg) Front Squat(60-35kg) Cap time:30 Min
Details