10-10-2016 PAZARTESİ
“Nancy” 5 Rounds for time 400 M Run 15 Overhead Squats(42,5kg-30kg) Cap time:25 Min
9-10-2016 PAZAR
Conditioning 30 Min Emom 1 Min: 12 Dumbell Snatch(Sağ1/Sol1)(30kg-12,5kg) 2.Min: 15/12 Burpees 3.Min: 15/12 Cal. Assault Bike
7-10-2016 CUMA
Conditioning 30 Min Emom 1.Min:12/15 Wall Ball(9kg-6kg) 2.Min:12/15 Toes to bar 3.Min:12/15 Box Jump(24″-20″)
6-10-2016 PERŞEMBE
Weightlifting Every 1:45 Min for 12:15 Min(7R) Squat Clean + Front Squat(SC%75) SC+FS 1.Round:1+4 2.Round:1+4 3.Round:2+3 4.Round:2+3 5.Round:3+2 6.Round:4+1 7.Round:5+0 Conditioning 5 Round For time: 6 Clean & Jerks(60kg-35kg) 6 Bar Muscle-Ups or 6 C2bar-Pull-up Cap time:15 Min
5-10-2016 ÇARŞAMBA
Skılls Rope ascent Conditioning Teams of 3 25 Min Amrap 50 Calorie Assault Bike 50 Burpees 5 Rope ascent
4-10-2016 SALI
Weightlifting Every 1:45 Min for 12:15 Min(7R) Squat Snatch + Overhead Squat(SqS%75) SqS+OHS 1.Round:1+4 2.Round:1+4 3.Round:2+3 4.Round:2+3 5.Round:3+2 6.Round:4+1 7.Round:5+0 Conditioning For time: 30 Thrusters(20kg-15kg) 90 Double-Unders or Single 20 Thrusters(42,5kg-35kg) 60 Double-Unders or Single 10 Thrusters(60kg-42,5kg) 30 Double-Unders or Single Cap time:15 Min
4-11-2016 CUMA
Conditioning 40 Min Amrap 500 M Row 100 Double Unders or Single Jump rope
3-11-2016 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) Front Squat 8-8-6-6-4-4(%65-%70%75) Strength&Conditioning For Time: 75 Wall Ball(9kg-6kg) 30 Clean & Jerks(60kg-30kg) 75 Wall Ball(9kg-6kg) Cap time:21 Min
3-11-2016 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) Front Squat 8-8-6-6-4-4(%65-%70%75) Strength&Conditioning For Time: 75 Wall Ball(9kg-6kg) 30 Clean & Jerks(60kg-30kg) 75 Wall Ball(9kg-6kg) Cap time:21 Min
3-10-2016 PAZARTESİ
Conditioning 30 Min Emom Odd: 15/12 Cal.Row Even: 1 Round Cindy(5 Pull-Up+10 Push Up+15 Squat)