8-8-2018 ÇARŞAMBA
Conditioning 40 Min Emom 1.Min:12/9 Cal Assault Bıke 2.Min:15/12 Cal Row 3.Min:200 M Run 4.Min:Rest
7-08-2018 SALI
Strength 10 Min Emom 3 Push Press(Work Up to heavy) -Then- Strength&Conditioning For Time: 18-15-12-9-6-3 Front Squats(60kg-40kg) Bar Facing Burpees Cap time:17 Min
6-08-2018 PAZARTESİ
Weightlifting Squat Snatch 12 Min Emom (3R) 1.Min –3 %70 2.Min –2 %75 3.Min –1 %80 4.Min –Rest -Then- Conditioning 5 Round For time 400 M Run 20 Box Jumps(24”20”) Cap time:18 Min
5-08-2018 PAZAR
Conditioning For time: 1000 M Row 50 Wall Ball(9kg-6kg) 50 Sit Up 750 M Row 40 Wall Ball 40 Sit Up 500 M Row 30 Wall Ball 30 Sit Up 250 M Row 20 Wall Ball 20 Sit Up
4-08-2018 CUMARTESİ
Strength&Conditioning For time: 28-24-20-16-12-8 Cal.Assault Bike 16-14-12-10-8-6 One Arm Dumbbell Hang Clean and Jerks(Rıght 16 each arm/Left 16 each arm) 16-14-12-10-8-6 One Arm Dumbbell Overhead Split Lunge(Rıght 16 each Leg Left/16 each Leg)
3-08-2018 CUMA
Strength 12 Min Emom (3R) 1.Min: 6 Dead Lift (65%) 2.Min: 4 Dead Lift(70%) 3.Min: 2 Dead Lift(75%) 4.Min: Rest -Then- Strength 12 Min Emom (3R) 1.Min: 6 Bench Press(65%) 2.Min: 4 Bench Press(70%) 3.Min: 2 Bench Press(75%) 4.Min: Rest
2-08-2018 PERŞEMBE
Strength 12 Min Emom (3R) 1.Min: 6 Back Squats(65%) 2.Min: 4 Back Squats(70%) 3.Min: 2 Back Squats(75%) 4.Min: Rest -Then- Strength&Conditioning 12 Min Emom Odd :5 Hang Power Clean(60kg-40kg) Even:7 Bar Muscle-Up Or 7 C2Bar Pull-Up+7 Push-Ups