6-5-2017 CUMARTESİ
Conditioning 5 Round For time 400m Run 25 Burpees
5-5-2017 CUMA
Strength Every 1:15 Min For 10 Min(8R) 5 Back Squat(%65) Conditioning 20 Min Amrap 40 Double Under Or 80 Single 15 Wall Ball(9kg-6kg)
4-5-2017 PERŞEMBE
Weightlifting Every 1:30 Min For 15 Min(10R) 2 Round 1.Round:3 Squat Clean(%65) 2.Round:2 Squat Clean (%70) 3.Round:2 Squat Clean (%75) 4.Round:1 Squat Clean (%80) 5.Round:1 Squat Clean %85) Strength Every 1:15 Min For 10 Min(8R) 5 Bench Press(%65)
3-5-2017 ÇARŞAMBA
Conditioning 20 Min Amrap Running Nate’ 2 Muscle Ups Or 4 Pull-Up 4 Hand Stand Push-Up Or 3 Wall Clımb 8 KB Swing (32/24kg) 200 M Run
2-5-2017 SALI
Weightlifting Every 1:30 Min For 15 Min(10R) 2 Round 1. Round:3 Squat Snatch(%65) 2. Round:2 Squat Snatch(%70) 3. Round:2 Squat Snatch(%75) 4. Round:1 Squat Snatch(%80) 5. Round:1 Squat Snatch(%85) Strength Every 1:15 Min For 10 Min(8R) 5 Front Squat(%65)
1-5-2017 PAZARTESİ
Conditioning 25 Cal Row Or Cal.Assault bike 5 Rounds of C2B “Cindy” 20 Cal Row Or Cal. Assault bike 4 Rounds of C2B “Cindy” 15 Cal Row Or Cal.Assault bike 3 Rounds of C2B “Cindy” 10 Cal Row Or Cal.Assault bike 2 Rounds of C2B “Cindy” 5 Cal Row Or Cal. Assault bike 1 Round…
30-4-2017 PAZAR
Strength/Endurance Nancy 5 Round For time 400 M Run 15 Overhead Squat(42,5kg-30kg)
29-4-2017 CUMARTESİ
Strength/Endurance 5 Round for time 400 M Run 21 Deadlift(85kg-50kg)
28-4-2017 CUMA
Conditioning 6 Round 1 Min: Max Cal.Assault Bıke Rest:30 Sn 1 Min: Max reps Burpees Rest:30 Sn 1 Min: Max Cal Row Rest:30 Sn 1 Min: Max Double-Unders Or Singele Rest:30 Sn
27-4-2017 PERŞEMBE
Strength/Endurance 18 Min Emom 6 Round 1.Min: 10 Back Squat(%50) 2.Min: Max Air Squats 3.Min: Recovery Run(60M) Core Strength/Shoulder stabilize 3 Round 10 Dumbell Turkish Get-up(5 Sağ/5 Sol) 15 Toes-to -bar Cap time:15 Min