4-02-2019 PAZARTESİ
Strength&Conditioning 16 Min Emom Odd:6/5 Bench Press(%65) Even:12/10 Cal.Assault Bike -Then- 4 Round 45 Sn:Wall Sit Front Raise with Kettlebell 45 Sn:Push-Up 45 Sn:Rest
Details3-02-2019 PAZAR
Strength&Conditioning 12 Min Emom Odd: 8 Seat Dumbbell Shoulder Press Even: 8 Parelel Bar Dips -Then- 12 Min Emom Odd: 8 Step Dumbbell Back Lunge Even:8 Dumbbell Box Step-Up(20”)(Sağ1/Sol2)
Details2-02-2019 CUMARTESİ
Strength Every 2 Min for 12 Min(6R) 2 Front Squat(%80-%85) -Then- Met-Con 21-15-9-9-15-21 Cal Assault Bike Wall-Ball(9kg-6kg) Toes-to-Bar
Details1-02-2019 CUMA
Strength&Conditioning Two Person Team For Time: 100-80-60-40-20 Cal.Row 100-80-60-40-20 Kb Swings (24kg-16kg) Cap Time:35 Min
Details31-01-2019 PERŞEMBE
Strength &Conditioning 40 Min Emom 1.Min:5 Pull-Up +10 Push-Up+15 Squat 2.Min: 70 Double-Unders or 70 Single 3.Min: 5 Thruster(50kg-35kg)+5 Barbel Burpee Lateral Jumps 4.Min:Rest
Details30-01-2019 ÇARŞAMBA
Assault Bike&Row Conditioning Every 4 Minutes For 40 Min(10R) 20/15 Cal.Assault Bike 500/400 M Row *Her 4 Dakikada bir Hareket değiştir *
Details29-01-2019 SALI
For time: Strength&Conditioning 50 Dead Lift(50kg-35kg) 40 Box Jumps(24”-20”) 30 Front Squat(50kg-35kg) 20 Push Press(50kg-35kg) 25 Dead Lift 20 Box Jumps 15 Front Squat 10 Push Press Cap time:27 Min
Details28-01-2019 PAZARTESİ
Strength Every 2 Min for 14 Min(7R) 2 Back Squat(%80-%85) -Then- Met-Con 5 Round each for time: 10 Dumbbell Burpee+12 Dumbbell Renegade Row(Sağ1/Sol2) Rest:1 Min
Details27-01-2019 PAZAR
For time: Strength&Conditioning 50-40-30-20-10 Wall-Ball(9kg-6kg) 35-30-25-20-15 KB Swings(24kg-16kg)
Details26-01-2019 CUMARTESİ
Strength&Accessory 20 Min Emom Odd: 11 Bench Press(%50-%55) Even: 11 Bent Over Dumbbell Reverse Fly -Then- Core Strength 5 Round 1 Min:Plank Rest:30 Sn 1 Min:Sit-Up Rest:30 Sn
Details