21-1-2017 CUMARTESİ
Strength&Conditioning “Donny” For time 21-15-9-9-15-21 Deadlifts(100kg-70kg) Burpees
20-1-2017 CUMA
Strength Front Squat Every 1:30 Min For 12 Min(8R) 1.2.Round:6 reps (%75) 3.4.Round:4 reps (%85) 5.6.Round:2 reps(%90) 7.8. Round 1 reps(%95) Strength Every 1:30 Min For 9 Min(6R) 5 Push Press(%70)
19-1-2017 PERŞEMBE
30 Min Amrap Two person Team 100 Cal.Row 100 Wall Ball(9kg-6kg) 100 Sit-Up
18-1-2017 ÇARŞAMBA
WeightLifting Every 1:45 Min For 19:15 Min(11R) 1.2. Round:3 Squat Clean (%65) 3.4.Round:3 Squat Clean (%70) 5.6.Round:3 Squat Clean (%75) 7.8.Round:2 Squat Clean (%80) 9.10.Round:1 Squat Clean (%85) 11.Round:1 Squat Clean (%90) Conditioning 3 Round For time: 10 Clean&Jerks(60kg-30kg) 75 Double Unders Or 75 Single Cap time:12 Min
17-1-2017 SALI
WeightLifting Every 1:45 Min For 19:15 Min(11R) 1.2. Round:3 Snatch(%65) 3.4.Round:3 Snatch(%70) 5.6.Round:3 Snatch(%75) 7.8.Round:2 Snatch(%80) 9.10.Round:1 Snatch(%85) 11.Round:1 Snatch(%90) Conditioning 10 Min Odd: 10 TTB + 10 OHS(40kg-25kg) Even: Rest
16-1-2017 PAZARTESİ
Strength&Conditioning 30 Min Emom 1.Min:5 Bench Press(%70) 2.Min:10 Kb Swing(32kg-16Kg) 3.Min:15 Kb Goblet Squat(32kg+16kg)
15-1-2017 PAZAR
Conditioning 20 Min Amrap 10 Hang Power Clean(40kg-25kg) 10 Push Press(40kg-25kg) 50 Double-Unders Or 75 Single
14-1-2017 CUMARTESİ
Conditioning 5 Round Every 4 Min For 20 Min(5R) 21 Pull-Up 15 Box Jumps (24/20) 9 Deadlifts(110kg-60kg)
13-1-2017 CUMA
Strength Back Squat Every 1:30 Min For 15 Min(10R) 1.2.Round:7 Reps(%70) 3.4.Round:5 Reps(%75) 5.6 Round:3 Reps(%85) 7.8.Round:1 Reps(%90) 9.10.Round:1 Reps(%95) Conditioning 4 Rounds For Time: 40 Cal.Row Rest:2:00 Score is total time rowed
12-1-2017 PERŞEMBE
Conditioning 40 Min Emom 1.Min:5 Power Clean+3 Thrusters(Pc%60) 2 Min:15-12 Barb burpess lateral Jump 3.Min:15-12 Toes-to-bar 4.Min:Rest