1-3-2017 ÇARŞAMBA
Conditioning 17 Min Amrap 5 Squat Snatch(65kg-35kg) 25 Double Unders Or 50 Single Strength Every 1:30 Min For 7:30 Min(5R) 5 reps Back Squat(%70)
28-2-2017 SALI
Conditioning 6 Rounds, for max reps: 1 Min:Max Cal. Row 1 Min:Plank 1 Min:Max Burpees 1 Min:Rest
27-2-2017 PAZARTESİ
Conditioning 3 Round For Time: 35 Wall Ball(9kg-6kg) 35 C2B Pull-Up 35 Kb Swing(24kg-16kg) Cap time:35 Min
26-2-2017 PAZAR
Conditioning 5×500 M Row Rest:2 Min 5×250 M Row Rest:1 Min
25-2-2017 CUMARTESİ
Conditioning “Cındy” 20 Min Amrap 5 Pull-Up 10 Push-Up 15 Squat
24-2-217 CUMA
Strength Every 1:30 Min For 10:30 Min(7R) Front Squat 1.Round:5 reps(%75) 2.3.Round:3 reps(%85) 4.5.Round:2 reps(%90) 6.7. Round:1 reps(%95) Conditioning 100 Burpees Row Lateral Jump Max Km Row Cap time:20 Min
23-2-2017 PERŞEMBE
Weightlifting 5 Min Emom 3 Power Snatches (70% of Snatch) Rest: 2 Min 5 Min Emom 3 Overhead Squat (70% of Snatch) Rest: 2 Min 5 Min Emom 3 Squat Snatches (70% of Snatch Gymnastics 10 Min Emom 15-12 Toes-to-bar
22-2-2017 ÇARŞAMBA
Conditioning 8 Round Every 45 seconds:10 Dead Lift(%65) 30 Sn:Rest Every 45 seconds:7-5 Hand Stand Push -Up Or 3-2 Wall Clımb 30 Sn:Rest Core 4 Round 1 Min: Plank 30 Sn:Rest
21-2-2017 SALI
Conditioning 7 Round For time 7 Clean&Jerks(60kg-35kg) 14 Pull-Up 21 Push-Up Cap time:35 Min
20-2-2017 PAZARTESİ
Conditioning 1600 M Row 150 Double Unders Or 300 Single 50 Burpees 800 M Row 100 Double Unders Or 200 Single 35 Burpees 400 M Row 50 Double Unders Or 100 Single 20 Burpees Cap time:35 Min