28-6-2016 SALI
WEİGHTLİFTİNG Snatch 15 Min Emom 3 Rounds of: 1.Min:1 Snatch at 60% 2.Min:1 Snatch at 65% 3.Min:1 Snatch at 70% 4.Min:1 Snatch at 75% 5.Min:1 Snatch at 80% -then- CONDİTİONİNG 15 Min Emom 5 Pull-Ups 10 Push-Ups 15 Air Squat
27-6-2016 PAZARTESİ
CONDİTİONİNG Every 5 Min for 35 Min (7R) 400 M Row 20 KB Swing(24kg-16kg) 40 Double Unders or 80 Single
26-6-2016 PAZAR
For time 1600 M Run 150 Burpee 1600 M Run
25-6-2016 CUMARTESİ
Conditioning 40 Min Emom 1.Min:15-20 Wall-Ball(9kg-6kg) 2.Min:10-12 Renegade Row(12,5-5) 3.Min:12-15 Cal Assaultbike 4.Min:Rest
24-6-2016 CUMA
Strength Every 1:15 Min for 10 Min(8R) Push Press(%80) 1.6 Round:2 Rep 7.8 Round:3 Rep -then- Conditioning For time: 60-40-20-10 Cal. Row 120-80-40-20 Air Squats Cap time:25 Min
23-6-2016 PERŞEMBE
Conditioning 3 Round for time 21 C2bar Pull -Up 15 Barbel facing burpees 9 Squat Cleans(80kg-40kg) Cap time:22 Min
22-6-2016 ÇARŞAMBA
ÇARŞAMBA Barbel Conditioning Isabel 30 Power Snatch(60kg-35kg) Rest:5 Min 30 Overhead Squat(60kg-35kg) Cap time:22 Min -then- Core 3 Round 45 Sn Plank 15 Sn Rest 45 Sn Sit-Up
21-6-2016 SALI
Conditioning 6 Round for time 24 Squats 24 Push-Ups 24 Steps Front Lunge 400 M Row Cap tıme :40 Min
20-6-2016 PAZARTESİ
Conditioning 20 Min Amrap 10 Power Clean(60kg-40kg) 20 Wall Ball(9kg-6kg) 30 Double Unders or Barbel lat Jump
19-6-2016 PAZAR
For time 5 K Row