1-10-2017 PAZAR
Strength 10 Min Emom 5 Back Squat (%70) Conditioning 10 Min Emom 200 M/175 M Row Core 10 Min Emom 15-20 Sit -Ups
30-09-2017 CUMARTESİ
Strength 28 Min Emom(7R) 1.Min:12-10 Paralel Dips 2.Min:12-10 Bent Over KB Row(24kg-12kg) 3.Min:Plank 4.Min:Rest
29-09-2017 CUMA
Conditioning 5 Round for time 35 Push-Ups 25 Cal Row 50 Air Squats Cap time:35 Min
28-09-2017 PERŞEMBE
Conditioning A) 3 Rounds 10 Deadlifts (85kg-40kg) 15 Lateral Burpees Rest:3 Min B) 3 Rounds 10 Front Squats(60kg-30kg) 15 Kettlebell Swings(24kg-12kg) Rest:3 Min C) 300 Double-Unders or Singel Cap time:30
27-09-2017 ÇARŞAMBA
WeightLifting 8 Min Emom 1.2.3.4.Round:1 Hang Squat Snatch+1 Overhead Squat(Ss%75) 5.6.7.8.Round:1 Squat Snatch+1 Overhaed Squat(Ss%75) Strength Every 1:30 Min For 12 Min(8R) 1.2.3.4.Round:5 Back Squats(%75) 5.6.7.8.Round:3 Back Squats(%80) Strength Every 1:30 Min For 12 Min(8R) 1.2.3.4.Round:5 Push Press(%75) 5.6.7.8.Round:3 Push Press(%80)
26-09-2017 SALI
Conditioning For Time: 28-24-20-16-12-8-4 Wall Balls(9kg-6kg) Toes-to-bar Burpee Box Jump Over(24″20″) Cap time:30 Min
25-09-2017 PAZARTESİ
Conditioning 10-9-8-7-6-5-4-3-2-1 KB Swings (32kg-16kg) Goblet Squats (32kg-16kg) 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull Ups Push Ups Cap time:25
21-09-2017 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) 8 Front Squat(%65) -then- Every 1:30 Min For 9 Min(6R) 8 Dead Lift(%65) -then- Every 1:30 Min For 9 Min(6R) 20-15 Push-Ups
20-09-2017 ÇARŞAMBA
İstanbul Throwdown WOD 3 For Time: Conditioning 300 Double-Unders Or 300 Single 1500 M Row 75 Wall Balls(9kg-6kg) Cap time: Rx 14 Min Cap time: Box 25 Min
19-09-2017 SALI
Strength&Conditioning 12-9-6 Power Cleans(40kg-30kg) Pull Ups 9-6-3 Power Cleans(60kg-40kg) Chest to Bar 6-4-2 Power Cleans (80kg-50kg) Bar Muscle ups Or Chest to Bar Cap time:20 Min Core strength 5 Round for time: 20 Sn Hollow Hold 10 V- Ups Cap Time:8 Min