27-08-2018 PAZARTESİ
Strength&Conditioning 20 Min Emom Odd: 5 Hang Squat Clean+4 Thrusters(50kg-30kg) Even:Rest -Then- Gymnastic 10 Min Emom Odd:20-15 Toes-to-bar Even:Rest
Details26-08-2018 PAZAR
Conditioning 20 Min Emom Odd:10 Step Barbell Back Lunge(Sağ1/Sol2)+7 Barbell Push Press(50kg-30kg) Even:Rest
Details25-08-2018 CUMARTESİ
Conditining 6 Round for time: 200 M Run 10 Pull-Up 200 M Run 15 Push-Ups 200 M Run 20 Sit-Up 200 M Run 25 Squat
Details20-08-2018 PAZARTESİ
Strength&Conditioning 20 Min Amrap 6 Deadlifts(100kg-60kg) 9 Strict Pull-ups 15 Air Squat
Details19-08-2018 PAZAR
Conditioning 1600 M Run 150 Double Unders Or 200 Single Jump rope 50 Burpees 800 M Run 100 Double unders Or 150 Single 35 Burpees 400 m Run 50 Double unders Or 100 Single 20 Burpees
Details18-08-2018 CUMARTESİ
Strength Every 2 Min For Min 10 Min(5R) Front Squat 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- Strength Every 2:30 Min For 10 Min(4R) 20 One Arm Dumbbell Push Press(10 Rıght each Arm/10 Left each Arm ) -Then- Every 1:30 Min For 7:30 Min(5R) 15 Kettbell Swings(24kg-12kg)
Details17-08-2018 CUMA
Strength Every 2 Min For Min 10 Min(5R) Bench Press 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- Conditioning 6 Round 45 Sn Max Cal Row 1:15 Min:Rest 45 Sn:Max Cal.Assault Bike 1:15 Min:Rest
Details16-08-2018 PERŞEMBE
Strength&Conditioning 5 Round For time 20 Dumbbell Power Snatch (1 Rıght arm/2 Left arm) 20 C2 Pull-Up 20 Step One arm Overhead Dumbell Lunge(10 Rıght each arm/10 Left each Arm) Cap time:30 Min
Details15-08-2018 ÇARŞAMBA
Conditioning Two Person Team 30 Min Amrap 30 Push Press(40kg-25kg) 30 Box Jumps(24’-20’)
Details14-08-2018 SALI
For time: Strength&Conditioning 600 M Run 50 Power Cleans(60kg-35kg) 40 Barbell lateral Burpee 30 Front Squat(60kg-35kg) “Cash Out” 600 M Run Cap time:30 Min
Details