4-11-2017 CUMARTESİ
Conditioning 24 Min Emom 1.Min: 200-175 M Row 2.Min: 14-12 Jumping Lunges(Sağ1/Sol2) 3.Min: Plank
3-11-2017 CUMA
Weightlifting Every 2 Min for 20 Min(10R) Squat Snatch(%65-%70) 1 Hang Power Snatch 2 Overhead Squats 1 Hang Squat Snatch 2 Overhead Squat 1 Squat Snatch Conditioning 10 Min Emom 10/8 Push Ups+10/8 Burpees
2-11-2017 PERŞEMBE
HIIT 5 Round 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Double-Unders Or Single 1 Min: Rest 1 Min: Squat Hold 1 Min:Rest
1-11-2017 ÇARŞAMBA
Conditioning 20 Min Amrap 9 Toes-to-bar 12 Kettlebell Swing(24kg-16kg) 15 Box Jumps (24”-20”)
31-10-2017 SALI
Weightlifting Every 1:15 Min for 12:30 Min(10R) 1.3.Round: 3 Squat Clean(%75) 4.6. Round:2 Squat Clean(%80) 7.10.Round:1 Squat Clean(%85) Conditioning For Time: 9-15-21-15-9 Thrusters(42,5kg-30kg) Pull Ups Cap time:15 Min
30-10-2017 PAZARTESİ
Conditioning Two Person Team 2000 M Row 100 Burpees 150 Kb Goblet Squat(24kg-12kg) 100 Burpees 2000 M Row Cap time:35 Min
29-10-2017 PAZAR
6 Round For Time 15 Toes-to-bar 12 Power Snatch(40kg-25kg) 8 Overhead Squat(40kg-25kg)
28-10-2017 CUMARTESİ
Strength&Conditioning 20 Min Amrap 5 Deadlift(110kg-65kg) 13 Push-Ups 9 Box Jumps (24”-20”)
27-10-2017 CUMA
Gymnastıc Conditioning 24 Min Amrap 15 Pull-ups 30 Squats
26-10-2017 PERŞEMBE
Strength &Conditioning 28 Min Emom(7R) 1.Min:6-5 Squat Snatch(60kg-35kg) 2.Min:Rest 3.Min:20-15 Wall ball(9kg-6kg) 4.Min:Rest