25-1-2017 ÇARŞAMBA
Conditioning For time 15-12-9-6-3 Ring Muscle ups Or C2B/HandrealsPushup 200-400-600-800-1000 M Row Cap time:25 Min Core 5 Round 1:00 Min Plank 30 Sn: Rest
24-1-2017 SALI
WeightLifting 2 Round Every 1:30 Min For 15 Min(10R) 1.Round:2 Squat Snatch(%65) 2.Round:2 Squat Snatch(%70) 3.Round:1 Squat Snatch(%75) 4. Round:1 SquatSnatch%(80) 5.Round:1 Squat Snatch(%85) Conditioning 12 Min Emom 3 Power Snatch(60kg-35kg) 5 Box jump(24″-20″) 10 Push-Ups
23-1-2017 PAZARTESİ
Strength Back Squat Every 1:30 Min For 12 Min(8R) 1.2.Round:6 reps (%75) 3.4.Round:4 reps (%85) 5.6.Round:2 reps(%90) 7.8. Round 1 reps(%95) Conditioning 5 Round For Time 15 Burpess 50 Double Unders Or 75 Single Cap time:15 Min
22-1-2017 PAZAR
Conditioning For time: 5K Row
21-1-2017 CUMARTESİ
Strength&Conditioning “Donny” For time 21-15-9-9-15-21 Deadlifts(100kg-70kg) Burpees
20-1-2017 CUMA
Strength Front Squat Every 1:30 Min For 12 Min(8R) 1.2.Round:6 reps (%75) 3.4.Round:4 reps (%85) 5.6.Round:2 reps(%90) 7.8. Round 1 reps(%95) Strength Every 1:30 Min For 9 Min(6R) 5 Push Press(%70)
19-1-2017 PERŞEMBE
30 Min Amrap Two person Team 100 Cal.Row 100 Wall Ball(9kg-6kg) 100 Sit-Up
18-1-2017 ÇARŞAMBA
WeightLifting Every 1:45 Min For 19:15 Min(11R) 1.2. Round:3 Squat Clean (%65) 3.4.Round:3 Squat Clean (%70) 5.6.Round:3 Squat Clean (%75) 7.8.Round:2 Squat Clean (%80) 9.10.Round:1 Squat Clean (%85) 11.Round:1 Squat Clean (%90) Conditioning 3 Round For time: 10 Clean&Jerks(60kg-30kg) 75 Double Unders Or 75 Single Cap time:12 Min
17-1-2017 SALI
WeightLifting Every 1:45 Min For 19:15 Min(11R) 1.2. Round:3 Snatch(%65) 3.4.Round:3 Snatch(%70) 5.6.Round:3 Snatch(%75) 7.8.Round:2 Snatch(%80) 9.10.Round:1 Snatch(%85) 11.Round:1 Snatch(%90) Conditioning 10 Min Odd: 10 TTB + 10 OHS(40kg-25kg) Even: Rest
16-1-2017 PAZARTESİ
Strength&Conditioning 30 Min Emom 1.Min:5 Bench Press(%70) 2.Min:10 Kb Swing(32kg-16Kg) 3.Min:15 Kb Goblet Squat(32kg+16kg)