1-06-2016 ÇARŞAMBA
Every 2:00 Min for 40 Min (5R) 1.Round: 350-400 M Row 2.Round:20-18 Cal Assault Bike 3.Round:30-25 Wall Ball(9kg-6kg) 4.Round:25-20 Box Jump(24″-20″)
31-5-2016
WEİGTHLİFTİNG/CONDİTİONS 10 Min Emom 4 Power Snatch(75%) -then- CONDİTİONS 20 Min Emom Odd:12-10 Barbel Front Rack Front Lunge(sağ 1/sol 1)(50kg-25kg) Even:12-10 Pull-Up
30-5-2016 PAZARTESİ
STRENGTH Every 2 Min for 10 Min(5R) 2 Front Squat(%85-%90) -then- Every 2 Min for 10 Min(5R) 10 Push Press(%60) CONDİTİONS Cap time:10 Min Max Rep Burpees
29-5-2016 PAZAR
Conditioning “TABATA” 8 Rounds 20 Sn Work ,10 Sn Rest Assault Bike Rest 1 minute: 8 Round 20 Sn Work ,10 Sn Rest Sit-Up Rest:1 Min 8 Rounds 20 Sn Work ,10 Sn Rest Row Rest:1 Min 8 Round 20 Sn Work ,10 Sn Rest Air Squat
28-5-2016 CUMARTESİ
Conditioning 200 M Run 21 Box jump(24″-20″) 200 M Run 18 Box Jump 200 M Run 15 Box Jump 200 M Run 12 Box Jump 200 M Run 9 Box Jump 200 M Run 6 Box Jump 200 M Run 3 Box Jump
27-5-2016 CUMA
Conditioning 3 Round total round 6 Min Amrap 3 Dead Lift(60kg-35kg) 3 Hang Power Clean(60kg-35kg) 3 Push Press(60kg-35kg) 3 Muscle-Up or 6 Ring Row/6 Hand Reals Push Up 20 Double-Unders or Lateral jump Rest:2 Min
26-5-2016 PERŞEMBE
WEİGTHLİFTİNG Every 1:30 Min For 12 Min(8R) Squat Snatch + Overhead Squat %65 of% 70(1RM SC)) (SC+FS) 1.2.Min:1+3 3.4.Min:2+2 5.6.Min:3+1 7.8.Min:4+0 -then- STRENGTH Every 1:30 Min For 12 Min(8R) 8 Bench Press(%65-70)
25-5-2016 ÇARŞAMBA
Conditioning Two Person Team 200 Cal.Assault bike 200 Cal.Row 150 Pull-up 150 Wall-Ball(9kg-6kg) Cap time:43 Min
24-5-2016 SALI
Conditioning 10 Round For time 15 Sit-Up 12 KB Swing(24kg-16kg) 10 Burpees Box jump Over(24″-20″) Cap time:40 Min
23-05-2016 PAZARTESİ
WEİGTHLİFTİNG Every 1:30 Min For 12 Min(8R) Squat Clean + Front Squat 80% of 90% (1RM SC)) (SC+FS) 1.2.Min:1+3 3.4.Min:2+2 5.6.Min:3+1 7.8.Min:4+0 -then- Conditioning 5 Round For time 75 Double -Unders or 125 Single Jump Rope 30 Push-Up Cap time:18 Min