21-9-2016 ÇARŞAMBA
Weightlifting Every 2 minutes for 20 minutes (10R) 1 Power Clean + 1 Squat Clean + 1 Front Squat(Work up to heavy) Gymnastics For time: 100 Toes to Bar 10 Air Squat every time you drop off the bar Cap time:15 Min
20-9-2016 SALI
Weightlifting Every 2 minutes for 20 minutes (10R) 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat(Work up to heavy) Conditioning 21-15-9 Chest to bar Pull-Up 5-3-1 Squat Snatch(%75) Cap time:15 Min
19-9-2016 PAZARTESİ
Strength Every 1:30 Min for 9 Min(6R) 5 Front Squat(%70) Conditioning For Time: 100-80-60-40-20 Double-Under or Single 50-40-30-20-10 Wall Ball(9kg-6kg) 25-20-15-10-5 Burpees Cap time:35 Min
18-9-2016 PAZAR
5 Round for time 400 M Run 10 Hang Power Clean(50kg-35kg) 10 Push Press(50kg-35kg)
17-9-2016 CUMARTESİ
Conditioning 10-9-8-7-6-5-4-3-2-1 Muscle-Up or Pull-Up/Handreals Push-Up 10-9-8-7-6-5-4-3-2-1 Overhead Squat(45kg-25kg) 30-27-24-21-18-15-12-9-6-3 Cal.Row
16-9-2016 CUMA
Conditioning 40 Min Emom 1.Min:12 Bench Press(%60) 2.Min:12 Dumbell Snatch(30kg-12,5kg)sağ1/sol1 3.Min:10-12 Cal Assault bike 4.Min:Rest
11-9-2016 PAZAR
Conditioning For time: 1000 M Row immediately after 3 Round “Helen” 400 M Run 21 KB Swings (24kg-16kg) 12 Pull-Up
10-9-2016 CUMARTESİ
Conditioning For time: 3 Round 300 M Row 50 Double Unders or 100 Single immediately after 3 Round 400 M Run 21 Burpees
9-9-2016 CUMA
Weightlifting 12 Min Emom 1 Squat Clean 1-2-3 Mins 75% 4-5-6 Mins 80% 7-8-9 Mins 85% 10 Min 90% 11-12 Mins 85% Conditıning 15 Min Amrap 5 Bar Muscle-Up or Chest2bar 10 Push Press(50kg-30kg)
8-9-2016 PERŞEMBE
Weightlifting 12 Min Emom 1 Squat Snatch 1-2-3 Mins 75% 4-5-6 Mins 80% 7-8-9 Mins 85% 10 Min 90% 11-12 Mins 85% Strength Every 2 Min for 14 Min(7R) 4 reps Back Squat (%75)