14-11-2017 SALI
Strength&Conditioning 3 Rounds 20 Wall Ball(9kg-6kg) 15 Pull Ups 10 Deadlifts(100kg-50kg) Rest:5 Min 3 Rounds 10 Deadlifts(100kg-50kg) 15 Pull Ups 20 Wall Ball(9kg-6kg) Cap time:35 Min
13-11-2017 PAZARTESİ
Strength&Conditioning 20 Min Emom ODD:5 Back Squat(%70) EVEN:5 Seat Dumbell Press -then- Every 1:30 Min for 7:30 Min(5R) 10 One arm Dumbell Row
12-11-2017 PAZAR
Conditioning 30 Min Emom 1.Min:15-12 Cal Row 2.Min:15-12 Burpees 3.Min:Rest
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)