19-08-2018 PAZAR
Conditioning 1600 M Run 150 Double Unders Or 200 Single Jump rope 50 Burpees 800 M Run 100 Double unders Or 150 Single 35 Burpees 400 m Run 50 Double unders Or 100 Single 20 Burpees
18-08-2018 CUMARTESİ
Strength Every 2 Min For Min 10 Min(5R) Front Squat 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- Strength Every 2:30 Min For 10 Min(4R) 20 One Arm Dumbbell Push Press(10 Rıght each Arm/10 Left each Arm ) -Then- Every 1:30 Min For 7:30 Min(5R) 15 Kettbell Swings(24kg-12kg)
17-08-2018 CUMA
Strength Every 2 Min For Min 10 Min(5R) Bench Press 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- Conditioning 6 Round 45 Sn Max Cal Row 1:15 Min:Rest 45 Sn:Max Cal.Assault Bike 1:15 Min:Rest
16-08-2018 PERŞEMBE
Strength&Conditioning 5 Round For time 20 Dumbbell Power Snatch (1 Rıght arm/2 Left arm) 20 C2 Pull-Up 20 Step One arm Overhead Dumbell Lunge(10 Rıght each arm/10 Left each Arm) Cap time:30 Min
15-08-2018 ÇARŞAMBA
Conditioning Two Person Team 30 Min Amrap 30 Push Press(40kg-25kg) 30 Box Jumps(24’-20’)
14-08-2018 SALI
For time: Strength&Conditioning 600 M Run 50 Power Cleans(60kg-35kg) 40 Barbell lateral Burpee 30 Front Squat(60kg-35kg) “Cash Out” 600 M Run Cap time:30 Min
13-08-2018 PAZARTESİ
PAZARTESİ Every 2 Min For Min 10 Min(5R) Back Squat 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- Strength&Conditioning For time: 40-30-20-10 Kb Swings(24kg-8kg) Push-Ups Cap time:25 Min
12-08-2018 PAZAR
Conditioning 1000-800-600 M Run 1000-800-600 M Row 200-150-100 Double Unders Or Single Jump Rope
11-08-2018 CUMARTESİ
Conditioning 7 Round For time: 10 Burpee Pull-Up or 10 Burpee/10 Pull-up 20 Wall-Ball(9kg-6kg)
10-08-2018 CUMA
Strength&Conditioning 6 Min Emom 10 Bentover Double Kb Row -Then- 20 Min Emom Odd:6 Close Grıp Bench Press Even:12 Double Kb Front Rack Squat