30-07-2017 PAZAR
5 Round For time 400 M Run 21 Kb Swings(24-16kg) 21 Box Jumps(24″-20″)
29-07-2017 CUMARTESİ
Strength Every 1:30 Min For 7:30 Min(5R) 10 Barbel Step Back Lunge Strength Every 1:30 Min For 7:30 Min(5R) 10 Push Press Gymnastic Strength Every 1:30 Min For 9:00 Min(6R) 12 Strick Pull-Ups
28-07-2017 CUMA
“Conditioning” 5 Rounds for reps 1 Min: Wall-Ball(9-6kg) 1 Min: Cal.Row 1 Min: HandReals Push-Ups 1 Min:Rest
27-07-2017 PERŞEMBE
“Core” 4 Round 1 Min: Plank 30 Sn:Rest “Conditioning” 3-6-9-12-9-6-3 Reps Bar Facing Burpees Over The Bar Squat Clean(80-40kg) Ring Muscle-Ups Or C2 Bar Pull-Ups Cap time:25 Min
26-07-2017 ÇARŞAMBA
Strength Every 1:30 Min For 7:30 Min(5R) Bench Press 10-8-6-4-2(%65-70-75-80-85) Strength Every 1:30 Min For 7:30 Min(5R) 5 Dead Lift(%75) Static Strength 4 Round 25 Sn:Hollow Hold 25 Sn:Rest 25 Sn:Plate Front Raise Hold Squat(15-5kg) Rest:25 Sn
25-07-2017 SALI
Conditioning 100 Double Unders Or 200 Singel 30 Overhead Squat(42,5-25kg) 100 Double Unders 30 Power Snatch(42,5-25kg) 100 Double Unders 30 Overhead Squat(42,5-25kg) 100 Double Unders Cap time:35 Min
24-07-2017 PAZARTESİ
Conditioning 30 Min EMOM 1.Min:15-12 Cal Assault bıke 2.Min:15 Squat+12 Push-Ups 3.Min:Rest
23-07-2017 PAZAR
Conditioning 50-35-20 Weight Sit-Ups(10-5kg) 50-35-20 Cal Row 50-35-20 Wall-Ball(9-6kg)
22-07-2017 CUMARTESİ
Conditioning 50-35-20 Box Jumps(24″-20″) 50-35-20 Kb Swings(24-16kg
21-07-2017 CUMA
Strength Every 1:30 Min For 12 Min(8R) Back Squat 8-8-6-6-4-4-2-2(%65-%70-%75-%80) Conditioning 15 Min Emom 1.Min: 15-18 Cal.Row 2.Min: Max Jumping Split Lunges 3.Min:Rest