13-2-2016 CUMARTESİ
CONDİTİONS 5 K Row Every 2 Min 10 Burpees
12-2-2016 CUMA
WEİGTH/CONDİTİONS 10 MİN EMOM 3 Clean &Jerks (%75) -then- STRENGTH Every 2 Min for 10 Min 2 Front Squat (%85) -then- Every 1:15 Min For 6:15 Min (5R) 20-15 Ring Row
11-2-2016 PERŞEMBE
WEIGTH LİFT Every 1:30 Min For 13:30 Min (9R) 1 Squat Snatch 1.Round: (%75) 2.Round:(%80) 3.Round:(%85) 4.Round:(%90) 5.Round:(%95) 6.Round:(%90) 7.Round:(%85) 8.Round:(%80) 9.Round:(%75) -then- CONDİTİONS WİLMOT 6 Round For Time 50 Air Squat 25 Ring Dips Cap Time :20 Min
10-2-2016 ÇARŞAMBA
Every 2:30 Min For 40 Min (4R) 1.Round:500-400 M Row 2.Round:20-15 Cal Assault Bike Or Watts Bike 3.Round:40-30 Wall Ball(9kg-6kg) 4.Round:30-20 Box Jumps (24″20″)
9-2-2016 SALI
WEIGTH /CONDİTİONS 10 Min Emom 3 Power Snatch (%75) -then- CONDİTİONS 20 Min Amrap 40 Jumping Lunge 30 Pull-Up
8-2-2016 PAZARTESİ
STRENGTH Every 2 Min For 10 Min (5R) 2 Front Squat (% 85) -then- Every 2 Min For 10 Min (5R) 10 Push Press (%60) CONDİTİONS Sit-Up 50-40-30-20-10 Burpees 25-20-15-10-5 Cap Time:12 Min
7-2-2016 PAZAR
STRENGTH Every 1:30 Min For 9 Min (6R) 4 Back Squat (%75) -then- CONDİTİONS 5 Round 3 Min Amrap 5 Ring Dips 10 Air Squat Rest:1:30 Min
6-2-2016 CUMARTESİ
CONDİTİONS 20 Min Amrap 30 Hand Reals Push-Up 500 M Row
5-2-2016 CUMA
CONDİTİONS 3 Round 10 Dead Lift ( 110kg-60kg) 50 Double-Unders or 50 Barbel Lat.Jump Rest:5 Min 3 Round 10 Power Clean (70kg-35kg) 50 Double-Unders
4-2-2016 PERŞEMBE
CONDİTİONS 30 Min Emom 1.Min:1 Squat Snatch (%80) 2.Min:10-8 Burpee 3.Min: 12-10 Toes-to-bar