5-10-2017 PERŞEMBE
Conditioning Two Person Team 4 Round For time 50 Cal.Assault Bike 40 Pull-Ups Cap time:30 Min
4-10-2017 ÇARŞAMBA
Strength&Conditioning 32 Min Emom 1.Min:6-8 Deadlift(%75) 2.Min:20-15 Push Ups 3.Min:15-20 Kettlebell Swings(24kg-12kg) 4.Min:Rest:
3-10-2017 SALI
“Core” 4 Round 1 Min:Plank 30 Sn:Rest “Conditioning” 14 Min Emom(7R) 1.Min:200 M-250 M Row 2.Min:10 Dumbbell Thrusters “Core” 4 Round 30 Sn Hollow Hold 1 Min:Rest
2-10-2017 PAZARTESİ
PAZARTESİ Strength 10 Min Emom 5 Front Squats(%65) Conditioning 10 Round for time: 5 Power Cleans(75kg-50kg) 10 Burpees Cap time:20 Min
1-10-2017 PAZAR
Strength 10 Min Emom 5 Back Squat (%70) Conditioning 10 Min Emom 200 M/175 M Row Core 10 Min Emom 15-20 Sit -Ups
30-09-2017 CUMARTESİ
Strength 28 Min Emom(7R) 1.Min:12-10 Paralel Dips 2.Min:12-10 Bent Over KB Row(24kg-12kg) 3.Min:Plank 4.Min:Rest
29-09-2017 CUMA
Conditioning 5 Round for time 35 Push-Ups 25 Cal Row 50 Air Squats Cap time:35 Min
28-09-2017 PERŞEMBE
Conditioning A) 3 Rounds 10 Deadlifts (85kg-40kg) 15 Lateral Burpees Rest:3 Min B) 3 Rounds 10 Front Squats(60kg-30kg) 15 Kettlebell Swings(24kg-12kg) Rest:3 Min C) 300 Double-Unders or Singel Cap time:30
27-09-2017 ÇARŞAMBA
WeightLifting 8 Min Emom 1.2.3.4.Round:1 Hang Squat Snatch+1 Overhead Squat(Ss%75) 5.6.7.8.Round:1 Squat Snatch+1 Overhaed Squat(Ss%75) Strength Every 1:30 Min For 12 Min(8R) 1.2.3.4.Round:5 Back Squats(%75) 5.6.7.8.Round:3 Back Squats(%80) Strength Every 1:30 Min For 12 Min(8R) 1.2.3.4.Round:5 Push Press(%75) 5.6.7.8.Round:3 Push Press(%80)
26-09-2017 SALI
Conditioning For Time: 28-24-20-16-12-8-4 Wall Balls(9kg-6kg) Toes-to-bar Burpee Box Jump Over(24″20″) Cap time:30 Min