17-11-2018 CUMARTESİ
Strength&Conditioning For time: 30 Toes-to-bars 40 Single-arm dumbbell snatches(Rıght 1/Left 2)(22,5kg-8kg) 50 Kettbell Box Step-Overs(24kg-8kg)-(20’) 40 Single-arm dumbbell snatches 30 Toes-to-bars
Detaylar16-11-2018 CUMA
Strength&Conditioning Two Person Team 1.Partner 200 Cal.Row 2.Partner Single Arm Kettlebell Overhead Hold(24kg-8kg) Remaining time Max Kb Goblet Squat Cap time: 26 Min
Detaylar15-11-2018 PERŞEMBE
Gymnastics Conditioning 20 Min Amrap Advanced level 2 Strict Ring Muscle-Ups 10 M Handstand Walk 16 Alternating Pistols(Rıght 1/Left 2) 10 Handstand Walk İntermediate level 3 Ring Muscle-Ups 8 Handstand Push-Ups 16 Alternating Pistols 8 Handstand Push-Ups Beginning level 4 Strict Pull-Ups 8 Box Handstand Push-Ups 16 Pistol Squats For Beginners 8 Box Handstand Push-Ups
Detaylar14-11-2018 ÇARŞAMBA
Every 1:15 Min For 28:45 Min(23R) 1.2.3.4.5.6.7.R: 5 Power Clean(65 kg-40kg)+10 Box Jumps(24’-20’) 8.R:Rest 9.10.11.12.13.14.15.R:15-12 Wall-Ball(9kg-6kg) 16.R:Rest 17.18.19.20.21.22.23.R:15-12 Burpee
Detaylar13-11-2018 SALI
Strength Every 1:30 Min For 9 Min(6R) Deadlift 10-10-5-5-3-3 reps(%60-%70-%80) -Then- Strength&Conditioning Every 1:30 Min 15 Min(10R) 7 Dumbell Bench Press 5 Bar Muscle up Or 5 C2 Bar Pull-Up+7 Handreleas Push-Ups
Detaylar12-11-2018 PAZARTESİ
Core Strength 4 Round 30 Sn:Hollow Hold 30 Sn:Rest -Then- 4 Round 1 Min:Plank 30 Sn:Rest -Then- Barbell Conditioning 4 Rounds For Time: 20 Hang Power Cleans(40kg-25kg) 20 Front Squats(40kg-25kg) 20 Push Press(40kg-25kg) Cap time:20 Min
Detaylar11-11-2018 PAZAR
Strength&Conditioning For time: 30-15-8 Dumbbell Thruster(12,5-5kg) 24-21-18 Dead Lift(100kg-50kg)
Detaylar10-11-2018 CUMARTESİ
Conditioning 5 Round 1 Min:Max Cal.Row 30 Sn:Rest 1 Min:Max Effort Push-Ups 30 Sn:Rest: 1 Min:Max Effort Double-Unders 30 Sn:Rest 1 Min: Max Effort Air Squat 30 Sn:Rest
Detaylar9-11-2018 CUMA
Strength&Conditioning 5 Round for time: 20 Pull-Ups 20 Step Overhead Dumbbell Front Lunge(12,5kg-5kg) Cap time:30 Min
Detaylar8-11-2018 PERŞEMBE
Weightlifting&Gymnastic 16 Min Emom Odd: 3 Squat Snatch(%65) Even:7-5 Kipping Handstand Push-Ups -Then- Strength Every 2:00 Min for 10 Min(5R) 3 Back Squat(Work up to heavy)
Detaylar