19-10-2016 ÇARŞAMBA
Conditioning 30 Min Emom 1 Min:15-12 Cal Row 2.Min:3 Squat Clean(%70) 3.Min:20-15 Heand-Reals Push-Up
18-10-2016 SALI
Weightlifting 8 Min Emom 2 Round 1 Min:2 Snatch(%70) 2.Min:2 Snatch(%75) 3.Min:1 Snatch(%80) 4.Min:1 Snatch(%85) Conditioning 21-18-15-12-9-6 Overhead Barbel Front Lunge(42,5-25) Toes-to-bar Cap time:15 Min
17-10-2016 PAZARTESİ
Core 4 Round 1:15 Min:Plank 45 Sn:Rest Conditioning 5 Round For time 21 Wall Ball(9kg-6kg) 18 Kb Swing(24kg-16kg) 15 Box Jump Over(24″-20″) 12 Burpees Cap time:30 Min
16-10-2016 PAZAR
Conditioning For time 1000 M Row 30 Hang Power Clean(60kg-35kg) 30 C2B Pull ups 30 Front Squat 1000 M Row
15-10-2016 CUMARTESİ
Strength Every 1:45 Min For 12:15 Min(7R) 3 Back Squat(%80) Conditioning “Cement Mixer” Every 3 Min for 21 Min(7R) 400 M Run 12 Toes-to bar
14-10-2016 CUMA
Conditioning 7 Min Amrap 75 Double-Under or Single 12 Thrusters(42,5kg-25kg) Rest:3 Min 7 Min Amrap 50 Double-Under or Single 9 Thrusters(50kg-30kg) Rest:3 Min 7 Min Amrap 35 Double-Under or Single 6 Thrusters(60kg-40kg)
13-10-2016 PERŞEMBE
Conditioning 3 Round For time 21 Calorie Row 15 Barbel lateral Burpees 9 Squat Snatches(60kg-30kg) Cap time:18 Min -then- Gymnastic Conditioning 10 Min Emom Odd:Max Pull-Up Even: Rest
12-10-2016 ÇARŞAMBA
Conditioning 3 Person Team 2 Round 6 Min Max Cal Assault bike Rest:2 Min 6 Min Max Cal Row Rest:2 Min 6 Min Max Kb Swings (24kg-16kg) Rest:2 Min
11-10-2016 SALI
Strength Every 1:45 Min For 12:15 Min(7R) 3 Front Squat(%80) Conditioning 4 Round For time 5 Ring Muscle-Up or Chest to bar 10 Power Cleans(70kg-35kg) 25 Wall-Ball(9kg-6kg) Cap time:20
10-10-2016 PAZARTESİ
“Nancy” 5 Rounds for time 400 M Run 15 Overhead Squats(42,5kg-30kg) Cap time:25 Min