16-5-2017 SALI
Conditioning 3 Round Total Reps 1 Min:Max Back Squat No rack (60kg-35kg) Rest:1 Min 1 Min Max Chest-to-bar Pull-Ups Rest:1 Min 1 Min: Max Power Cleans(60kg-35kg) Rest:1 Min Core 4 Round 1 Min:Plank 45 Sn :Rest
15-5-2017 PAZARTESİ
Conditioning 30 Min Emom 1.Min:18-15 Cal Row 2.Min:12-10 Dumbel Snatch+10-8 Ring Dips 3.Min:Rest
14-5-2017 PAZAR
Conditioning 3 Round For time 500 M Row 50 HandReals Push-Up 500 M Row 400 M Overhead Plate Carry(20-10kg)
13-5-2017 CUMARTESİ
CUMARTESİ Conditioning For time 50-40-30-20-10 Wall-ball(9-6kg) Box jumps(24″-20″)
12-5-2017 CUMA
Conditioning 30 Min Emom 1.Min:12 Kb Swing(32-16kg) 2.Min:16 Kb Front Lunge(Sağ8/Sol 8) 3.Min:Rest
11-5-2017 PERŞEMBE
Conditioning 3 Round For time 800 M Medball Run(9-6kg) 50 Sit-Up 100 Double-Unders Or 200 Single Cap time:30 Min
10-5-2017 ÇARŞAMBA
Weigthlifting 10 Min Emom 1 Squat Snatch(%80) Strength Every 1:45 Min For Min 7 Min(4R) Back Squat 8-6-4-2(%70-%75-%80-%85) Gymnastic Conditioning 10 Min Emom Odd: Max Push-Ups Even: Rest
9-5-2017 SALI
Weigthlifting 10 Min Emom 1 Squat Clean(%80) Strength Every 1:45 Min For Min 7 Min(4R) Front Squat 8-6-4-2(%70-%75-%80-%85) -Then- Gymnastic Conditioning 10 Min Emom Odd: Max Pull-Up Even: Rest
8-5-2017 PAZARTESİ
Strength/Conditioning 20 Min Emom 1.Min:7 Deadlifts(100kg-50kg)+12 Barbel lateral burpees 2.Min:Rest -Then- Gymnastic Conditioning 10 Min Emom Odd:Max rep Toes-to-bar Even:Rest
7-5-2017 PAZAR
Conditioning 40 Min Emom(8R) 1.Min:18-15 Cal.Row 2.Min:18-15 Push- Up 3.Min:18-15 Cal.Row 4.Min:18-15 Kettbell Swing(24-16kg) 5.Min:Rest