11-11-2017 CUMARTESİ
Strength &Conditioning 20 Min Emom Odd: 5 Bench Press(%75)+10 Push-Ups Even:12 Step Plate Overhead Lunge(20kg-5kg)(Sağ1/Sol2)
10-11-2017 CUMA
Conditioning For Time: 15-12-9-6-3 Back Squat(100 kg-50kg) 75-60-45-30-15 Double Unders Or 150-120-90-60-30 Singel Jump rope Cap time:20 Min
9-11-2017 PERŞEMBE
Weightlift+Gymnastic+Conditioning 20 Min Emom Odd: 1 Squat Snatch+1 Overhead Squats(Ss%75) Even:12-10 Toes-to-bar Core Strength 4 Round 1 Min:Plank 1 Min:Rest
8-11-2017 ÇARŞAMBA
Conditioning 25 Box Jumps Overs (24″-20”) 25 Power Snatch(40kg-25kg) 25 Front Rack Step Lunges(40kg-25kg) 25 Sumo-Deadlift High Pulls(40kg-25kg) 25 Front Rack Step Lunges(40kg-25kg) 25 Power Snatch(40kg-25kg) 25 Box Jumps Overs(24”-20”) Cap time:25 Min
7-11-2017 SALI
Conditioning 10 Round For time 10 Thrusters(42,5kg-25kg) 10 Barbell Lateral Burpees Cap time:35 Min
6-11-2017 PAZARTESİ
Conditioning Two Person Team For Time: 2 K Row 20 Rounds of Cindy(5 Pull-Up+10 Push-Ups+15 Squats) 1 K Row Cap time:35 Min
5-11-2017 PAZAR
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squats(%75) -Then- Every 1:30 Min For 9 Min(6R) 5 Push Press(%75) -Then- Every 1:30 Min For 9 Min(6R) 5 Dead Lifts(%75)
4-11-2017 CUMARTESİ
Conditioning 24 Min Emom 1.Min: 200-175 M Row 2.Min: 14-12 Jumping Lunges(Sağ1/Sol2) 3.Min: Plank
3-11-2017 CUMA
Weightlifting Every 2 Min for 20 Min(10R) Squat Snatch(%65-%70) 1 Hang Power Snatch 2 Overhead Squats 1 Hang Squat Snatch 2 Overhead Squat 1 Squat Snatch Conditioning 10 Min Emom 10/8 Push Ups+10/8 Burpees
2-11-2017 PERŞEMBE
HIIT 5 Round 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Double-Unders Or Single 1 Min: Rest 1 Min: Squat Hold 1 Min:Rest