18-09-2018 SALI
Strength&Conditioning 4 Round total Reps 5 Min Amrap 4 Hang Power Clean&Jerks(50kg-30kg) 8 Push-Ups 12 Air Squat Rest: 2 Min
17-09-2018 PAZARTESİ
Strength Every 1:30 Min For 9:00Min(6R) 6 Push Press(%65) -Then- Strength&Conditioning 30-26-22-18-14-10-8-6-4 MedBall-Clean(9kg-6kg) Kb Swings(24kg-8kg) Cap time:25 Min
16-09-2018 PAZAR
Strength Every 1:30 Min For 9:00Min(6R) 6 Dead Lift(%70) -Then- Strength&Conditioning Total 25 Min Emom 1.3.5.7.9.11.Min:10-8 Paralel Bar Dips 2.4.6.8.10.12.Min: 10 Dumbbel Power Snatch(Rıght 1/Left 2) 13.Min:Rest 14.16.18.20.22.24.Min:200-175 M Row 15.17.19.21.23.25.Min:50 Double-Unders Or 50 Single
15-09-2018 CUMARTESİ
Strength&Conditioning 30-26-22–18-14-10-6-4 Wall-Ball(9kg-6kg) Burpee
14-09-2018 CUMA
Strength Every 1:30 Min For 9:00Min(6R) 6 Front Squat(%75) -Then- Strength&Conditioning 20 Min Amrap 15 Hang Power Snatch(35kg-20kg) 15 Box Jumps(24’-20’)
13-09-2018 PERŞEMBE
Strength&Conditioning 30 Min Emom 1.Min 6 Bench Press(%65)+10 KB Goblet Squat(32-16kg) 2.Min:15/12 Cal Row 3.Min:Rest
12-09-2018 ÇARŞAMBA
Strength&Conditioning For time: 4-6-8-10-8-6-4 Ring Muscle-Up Or C2Bar Pull-Up Clean&Jerks(50kg-35kg) -İmmediately after- 4-6-8-10-8-6-4 Barbel Lateral Burpee Thrusters(50kg-35kg) Cap time: 32 Min
11-09-2018 SALI
Conditioning 6 Round İnterval each for time: 50 Double-Unders Or 50 Single 15 Cal.Assault Bike 50 Double-Unders Or 50 Single Rest:3 Min
10-09-2018 PAZARTESİ
Strength 10 Min Emom 3 Back Squat(%70) -Then- Strength 5 Round 12 Bent Over Dumbbel Row 12 Dumbbel Deficit Push-Ups 12 Dumbell Alternatif Curl(Rıght1/Left2) Rest:1 Min
9-09-2018 PAZAR
Conditioning 4×1000 M Row Rest:4 Min -Then- 4x 1 Mil Assault Bike Rest:3 Min