13-12-2018 PERŞEMBE
Strength&Conditioning 28 Min Emom 1.Min: 2 Squat Snatch(%70) 2.Min: 5 Overhead Squat(Ss%70) 3.Min: 10-7 Handstand Push-Ups Or 20-15 Handreleas Push-Ups 4.Min:Rest
Details12-12-2018 ÇARŞAMBA
Weightlifting 10 Min Emom 3 Hang Power Clean(Bw-Bw3/4-Bw/2) -then- Strength&Conditioning 15 Min Amrap 7 Burpee 7 Toes-To-Bar 7 Front Squat İlk 5 Dakikada(40kg-30kg) İkinci 5 Dakikada(50kg-40kg) Üçünçü 5 Dakikada(60kg-50kg)
Details11-12-2018 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 3 Bench Press(%80-%75) -Then- Conditioning 175-150-100 Double-Unders or Single 50-35-20 Medball Clean(9kg-6kg) 50-35-20 Sit-Up Cap time:25 Min
Details10-12-2018 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%80) -Then- Strength&Conditioning 15 Min Amrap 7 Box jumps(24’+ 20kg Over Plate -24’-20’) 14 Kettlebell Swings(28kg-12kg)
Details9-12-2018 PAZAR
Strength 5 Round 10 Single Arm DB Single Arm DB Overhead Reverse Lunge(Rıght Arm/Rıght Leg) 10 Single Arm DB Overhead Reverse Lunge(Left Arm/Left Leg) Rest:1:30 Min -Then- 14 Min Emom Odd:10 Bent Over DB Row Even:10 Paralel Dips
Details8-12-2018 CUMARTESİ
Strength & Conditioning 5 Round for time: 21 Wall-Ball(9kg-6kg) 15 C2 Bar Pull-Up 9 Clean&Jerks(60kg-40kg)
Details7-12-2018 CUMA
Two Person Team Conditioning 20 Round for time: 10 Cal.Row 10 Cal.Assault Bike 20 Burpee Cap time: 40 Min
Details6-12-2018 PERŞEMBE
Strength&Conditioning Every 1:45 Min For 26:15(15R) 1.2.3.4.5.6.7.R: 4 Squat Snatch(%65) 8.R:Rest 9.10.11.12.13.14.15.R: 5 Overhead Squat(Ss%65)+6 Handstand Push-Ups or 10 Handrelease Push-Ups
Details5-12-2018 ÇARŞAMBA
Two Person Team Strength&Conditioning 25-50-75-100-75-50-25 Cal.Row Wall-Ball(9kg-6kg) Cap time:34 Min
Details4-12-2018 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%80) -Then- Gymnastic&Weightlifting Every 1:30 Min For 10:30 Min(7R) 5 Bar Muscle-Up Or 5 C2Bar Pull-Up 3 Power Clean(70kg-40kg) 1 Push Press(70kg-40kg) -Then-
Details