12-3-2017 PAZAR
Conditioning 10 Round For time 10 Burpess 15 Wall Ball(9kg-6kg) 20 Cal.Row
11-3-2017 CUMARTESİ
Strength/ Endurance 24 Min Emom 1.Every 1:30 Min 20 Dumbel Front Lange(sağ1/sol2) 2.Every 1:30 Min 20 Renegade
10-3-2017 CUMA
Strength Every 1:30 Min For 9 Min(6R) 7 Back Squat(%70) -then- 10 Min Emom 5 Dead Lift(%70) Core 4 Round 1 Min: Plank 1 Min:Max Sit-Up 1 Min:Rest
9-3-2017 PERŞEMBE
Weightlifting 10 Min Emom 1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch+3 Overhead Squat (Snatch%60-%70) Conditioning 6 Round total reps 1 Min: Max Double Unders Or Single 1 Min: Max Push-Up 1 Min:Rest
8-3-2017 ÇARŞAMBA
Conditioning For Time: 40 Min Emom 1.Min:200 M Run 2.Min:15-12 Burpess 3.Min:20-15 Wall-Ball(9kg-6kg) 4.Min:Rest
7-3-2017 SALI
Strength/Endurance 5 Round for time of: 7 Squat Cleans(75kg-35kg) 14 Kettlebell Swings(24kg-16kg) Cap time:25 Min
6-3-2017 PAZARTESİ
Conditioning For Time: 10 Shoulder to Overhead(40kg-20kg) 50 Air Squats 20 STOH(40kg-20kg) 40 Air Squats 30 STOH(40kg-20kg) 30 Air Squats 40 STOH(40kg-20kg) 20 Air Squats 50 STOH(40kg-20kg) 10 Air Squats Cap time:30 Min
5-3-2017 PAZAR
Conditioning For Time: 150 Wall-Ball(9kg-6kg) 150 Cal Row
4-3-2017 CUMARTESİ
Conditioning “Jennifer” 26 Min Amrap 10 Pull-Ups 15 Kettlebell Swing(24kg-16kg) 20 Box Jumps(24″-20″)
3-3-2017 CUMA
Strength/Endurance Every 3 Min For 24 Min(8R) 15 Bent Over Barbel Row 20 HandReals Push-Up 25 Jumping Lunge(sağ 1-Sol 2)