15-1-2017 PAZAR
Conditioning 20 Min Amrap 10 Hang Power Clean(40kg-25kg) 10 Push Press(40kg-25kg) 50 Double-Unders Or 75 Single
14-1-2017 CUMARTESİ
Conditioning 5 Round Every 4 Min For 20 Min(5R) 21 Pull-Up 15 Box Jumps (24/20) 9 Deadlifts(110kg-60kg)
13-1-2017 CUMA
Strength Back Squat Every 1:30 Min For 15 Min(10R) 1.2.Round:7 Reps(%70) 3.4.Round:5 Reps(%75) 5.6 Round:3 Reps(%85) 7.8.Round:1 Reps(%90) 9.10.Round:1 Reps(%95) Conditioning 4 Rounds For Time: 40 Cal.Row Rest:2:00 Score is total time rowed
12-1-2017 PERŞEMBE
Conditioning 40 Min Emom 1.Min:5 Power Clean+3 Thrusters(Pc%60) 2 Min:15-12 Barb burpess lateral Jump 3.Min:15-12 Toes-to-bar 4.Min:Rest
11-1-2017 ÇARŞAMBA
Conditioning 15 Min Amrap 50-35-20 Wall Ball(9kg-6kg) 100-70-40 Double Unders Or Single Rest: 3 Min 15 Min Amrap 50-35-20 Chest to Bar Box Jump Overs(24″20″)
10-1-2017 SALI
Conditioning 5 Round total Rep 3 Min Amrap 3 Power Snatch(60kg-35kg) 6 Push-ups 9 Air Squats *Rest 1:00 after each round
9-1-2017 PAZARTESİ
Strength&Conditioning 20 Min Emom 1.Min:12 Kb Front Rack Lunge(32kg-16kg)(Sağ1/Sol2) 2.Min:8 Bench Press(%60) -then- 5 Round 1 Min Plank Rest:30 Sn 1 Min:Max Sit-Up Rest:30 Sn
8-1-2017 PAZAR
Strength&Conditioning Coe 10 Rounds For Time 10 Thrusters(42,5kg-20kg) 10 Ring Push-Ups
7-1-2017 CUMARTESİ
Strength&Conditioning 15 Min Amrap 50-35-20 Wall Ball(9kg-6kg) 100-70-40 Double Unders Or Single Rest: 3 Min 15 Min Amrap 50-35-20 Chest to Bar Box Jump Overs(24″20″)
6-1-2017 CUMA
Conditioning 5 Round Total Reps 1 Min:Max Cal Row Rest:30 Sn 1 Min: Max Barbel Burpees Lateral Jumps Rest:30 Sn 1 Min: Max Toes -to-Bar Rest:30 Sn