20-11-2016 PAZAR
Conditioning For Time: 200 Double-Unders Or 300 Single 100 Walking lunge Steps 2000 M Row 50 Walking Lunge Steps
19-11-2016 CUMARTESİ
Nasty Girls” 3 Round For time 50 Air Squats 7 Muscle-ups /7 Chest2bar Pull-Up 10 Hang Power Clean(60kg-30kg)
18-11-2016 CUMA
Row/Conditioning 4 Round 5 Min Max K Row 5 Min:Rest
17-11-2016 PERŞEMBE
Weightlifting Every 1:45 For 12:15 Min(7R) Squat Snatch + Overhead Squat(Ssn%70) (SC+FS) 1+4 x 2 2+3 x 2 3+2 4+1 5+0 Static Strength/Core 5 Round 45 Sn Squat Hold Rest:15 Sn 45 Sn Plank Rest:15 Sn
16-11-2016 ÇARŞAMBA
Barbell/Conditioning 10 Round For time 7 Sumo Deadlift High Pull(42,5kg-30kg) 7 Front Squat(42,5kg-30kg) 7 Push jerks(42,5kg-30kg) Cap time:30 Min
15-11-2016 SALI
Weightlifting Every 1:45 For 12:15 Min(7R) Squat Clean + Front Squat(Sc%70) (SC+FS) 1+4 x 2 2+3 x 2 3+2 4+1 5+0 Conditioning 5 Rounds for time 20 Burpees 20 Toes to Bar Cap time:17 Min
14-11-2016 PAZARTESİ
Conditioning 5 Round total reps 4 Min Amrap Cindy(5 Pull-Up+10 Push-Up+15 Squat) Rest:1 Min
13-11-2016 PAZAR
Conditioning 4 Round for max reps of: 45 seconds of Rowing (for calories) 15 seconds of Rest 45 seconds of Hand-Release Push-Ups 15 seconds of Rest 45 seconds of Kettlebell Swings(24kg-16kg) 15 seconds of Rest 45 seconds of Wall Ball (9kg-6kg) 15 seconds of Rest
12-11-2016 CUMARTESİ
Strength Every 2 Min For 10 Min(5R) 10 Back Squats(%60) Conditioning 10 Min Amrap 10 Pull-Up 30 Double-Unders Or Single
10-11-2016 CUMA
Strength@Conditioning 30 Min 1.Min:8 Bench Press(%65) 2.Min:18/15 Cal Row 3.Min:Rest