30-07-2018 PAZARTESİ
Weightlifting 10 Min Emom 1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch(Ss%70) -Then- Gymnastıc&Conditioning 10 Round for time 5 C2B Pull-ups 10 HR Push-ups 15 Air Squats Cap time:20 Min
29-07-2018 PAZAR
Strength&Conditioning 10 Min Emom 3 Power Cleans(%70) -Then- 10 Min Emom 3 Front Squat(%70) -Then- Core Strength 5 Round 1 Min:Plank Rest:30 Sn
28-07-2018 CUMARTESİ
Strength&Conditioning 21-18-15-12-9-6-3 reps for time of: Ring dips Or Paralel Bar Dips Overhead Squats(50kg-35kg)
27-07-2018 CUMA
Two Person Team Conditioning 35 Min Amrap 1200 M Row 0,80 Mil Assault Bike 150 M Double Kb Farmer Caary(24kg-16kg)
26-07-2018 PERŞEMBE
Strength&Conditioning 8 Round For Time 13 Dead lift(85-55kg) 17 Wall Ball(9kg-6kg) 400 M Run Cap time:35 Min
25-07-2018 ÇARŞAMBA
Strength&Conditioning 32 Min Emom(8R) 1.Min:12 Dumbell Deficit Push-Ups+14 Dumbell Back Lunge(Rıght1/Left2) 2.Min:Rest 3.Min:20-15 Toes-To-Bar 4.Min:Rest
24-07-2018 SALI
Weightlifting&Strength Every 1:45 Min For 17:30 Min (10R) Hang Squat Clean+Squat Clean+Front Squat (1Rm Sc %70-%65) HSc+Sc+Fs 1.4.Min:1+1+2 5.7.Min:2+1+1 8.10.Min:1+3+0 -Then- Conditioning For time: 100 Bar Facing Burpee Cap time: 20 Min
23-07-2018 PAZARTESİ
Strength 10 Min Emom 3 Back Squat(%70) -Then- Gymnastıc Conditioning For time: 400 M Run 18 Ring Muscle-ups Or 18 C2 Bar Pull-Up 400 M Run 15 Ring Muscle-Ups Or 15 C2 Bar Pull-Up 400 M Run 12 Ring Muscle-Ups Or 12 C2 Bar Pull-Up “Tekrar sayısındaki her kırılmada 200 M koşmak zorunludur” Time Cap:…
22-07-2018 PAZAR
Core Strength&Static Contraction 4 Round 45 Sn Sıde Plank(Rıght arm) Rest:15 Sn 45 Sn Sıde Plank(Left arm) Rest:15 Sn -Then- Strength&Conditioning Every 4 Min for 24 Min(6R) 250 M Row 20 Alternating Single-Arm Power Dumbell Snatch(Rıght 1/Left 2) 15 Push-Ups
21-07-2018 CUMARTESİ
Strength&Conditioning 30-24-18-16-12-6(50kg-35kg)(Rıght1/Left2) Front Rack Barbell Front Lunge Barbell Facing Burpee