28-09-2018 CUMA
For time: 5 K Run
27-09-2018 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) 2 Round Front Squat 6 Reps % 70 4 Reps % 75 2 Reps % 80 -Then- Strength&Conditioning 14 Min Emom Odd:12-10 Dead Lift(80kg-50kg) Even:12-10 Barbel Lateral Burpee
26-09-2018 ÇARŞAMBA
Strength&Conditioning 20 Min Amrap 20 Kettlebell Swings (24Kg/16 kg) 30 Air Squats 40 Double-Unders Or 50 Singel
25-09-2018 SALI
Weightlifting&Conditioning 20 Min Amrap 5 Power Snatch(60kg-40kg) 5 Squat Snatch(60kg-40kg
24-09-2018 PAZARTESİ
Strength&Conditioning Every 1:15 Min For 8:45 (7R) 10 KB Sumo Dead lift Jump Squat(20kg-16kg) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Bulgarian Split Squats (Each Leg) -Then- 12 Min Emom Odd:10 Dumbbell Hammer Curl and Press Even:10 Toes-To-Bar
23-09-2018 PAZAR
Strength&Conditioning 28 Min Emom(7R) 1.Min:15-12 Thruster(35kg-20kg) 2.Min:Rest 3.Min:15-12 Burpee 4.Min:Rest
22-09-2018 CUMARTESİ
Strength 7 Round 7 Single Arm Dumbbell Hang Clean&Jerks(Rıght each arm) 7 Single Arm Dumbbell Hang Clean&Jerks(Left each arm) 7 Single Arm Dumbbell Box Step Up((Rıght each leg)(24’-20’) 7 Single Arm Dumbbell Box Step Up(Left each leg) Rest:1:30 Min
21-09-2018 CUMA
Conditioning Two Person Team 100-75-50-25 Cal.Row Cal.Assault Bike Cap time:40 Min
20-09-2018 PERŞEMBE
Strength Every 2:15 Min For 13:30 Min(6R) 14 Barbell Behind Neck Back Lunge(Rıght 1/Left 2 (Work Up to heavy) -then- Conditioning 12 Min Amrap 12 Wall Ball(9kg-6kg) 8 Box Jumps(24’-20’) -Then- Core Strength 4 Round 1 Min:Plank 30 Sn Rest
19-09-2018 ÇARŞAMBA
Strength&Conditioning Every 4 Min For 24 Min(6R) 3 Squat Snatch(%70) 5-7 Bar Muscle-Ups Or 7 C2Bar Pull-Ups 11 Barbel Facing Burpee