29-06-2017 PERŞEMBE
Conditioning 5 Round For time 500 M Row 400 M Medball Run(9kg-6kg) Cap time:35 Min
28-06-2017 ÇARŞAMBA
Weightlifting Conditioning For time: 10 Squat Snatches(%70) 10 Squat Snatches(%75) 10 Squat Snatches(%80) Cap time:25 Min “Core Strength” 4 Rounds 25 Sec:Hollow Hold 40 Sec:Rest 4 Round 1 Min:Plank 1 Min:Rest
24-06-2017 CUMARTESİ
Conditioning 20 Min Amrap 12 Overhead Plate Front Lunges (20-5kg) 12 Burpees 12 Push-Ups
23-06-2017 CUMA
Conditioning: 30 Min Amrap 500 M Row 400 M Run
22-06-2017 PERŞEMBE
Strength Back Squats Every 1:45 Min For 10:30 Min(6R) 15-10-5-5-10-15(%55-%65-%75) -then- 10 Min Emom 1.Min:10 Push Press+10 Bentover Barbel Row 2.Min:Rest
21-06-2017 ÇARŞAMBA
“HIIT” 5 Round Total Reps 1 Min: Max HandReals Push-Ups Rest:30 Sn 1 Min: Max Air Squats Rest:30 Sn 1 Min: Plate Ground to Overhead(20kg-10kg) Rest:30 Sn
20-06-2017 SALI
Strength/Conditioning For time: 150 Double-Unders Or 200 Single 20 Bar Muscle-Ups Or C2 Bar Pull-Ups 10 Squat Clean(52,5kg-30kg) 150 Double-Unders 15 Bar Muscle-Ups 15 Squat Clean(52,5kg-30kg) 150 Double-Unders 10 Bar Muscle-Ups 20 Squat Clean(52,5kg-30kg) 150 Double-Unders Cap time:30 Min
19-06-2017 PAZARTESİ
Strength/Conditioning 30 Min Emom 1.Min: 5 Bench Press(%75) 2.Min: 8 Kb Swings+10 Goblet Squats(32-16kg) 3.Min: Rest
18-6-2017 PAZAR
Strength/Conditioning 21 Min Emom 1.Min:15 Dead Lift(%55) 2.Min:20 HandReals Push-Up 3.Min: Rest Core Strength 4 Round 30 Sn:Sıde Plank(Rıght) 30 Sn:Sıde Plank(Left) 30 Sn:Rest
17-6-2017 CUMARTESİ
Strength Back Squats Every 1:30 Min For 12 Min(8R) 8-6-4-2-2-4-6-8(%70-%75-%80-%85) Gymnastic /Strength Every 1:30 Min For 10:30 Min(7R) 15 Chest-to-bar Pull-Ups