7-2-2017 SALI
WEİGHTLİFTİNG Every 2 Min For, 16 Min(8R) 1.2.Round:5 Squat Snatch(%65) 3.4.Round:3 Squat Snatch(%75) 5.6.Round:1 Squat Snatch(%85) 7.8. Round:7 Squat Snatch(%60) STRENGTH Every 2 Min For,12 Min(6R) 5 Front Squat(%75)
6-2-2017 PAZARTESİ
CONDİTİONİNG 50-40-30-20-10 Toes-to-bar Burpess Wall-Ball(9kg-6kg) Cap time:35 Min
5-2-2017 PAZAR
Strength&Conditioning Every 2 minutes, for 10 Min(5R) 20 Step Barbel Front Rack Alternatif Lunges(45kg-35kg)/(Sağ 1-Sol 2) Every 2 minutes,for 10 Min(5R) 15 Bentover Barbel Row(35kg-20kg) Core 4 Round 1 Min: Plank Rest:30 Sn 1 Min:Sit-Up Rest:30 Sn
4-2-2017 CUMARTESİ
Conditioning “Bradshaw” 10 Round For time 3 Handstand Push-Ups Or 2 Wall clımb 6 Deadlift(100kg-50kg) 12 Pull-Ups 24 Double-Unders Or 50 Single
3-2-2017 CUMA
Strength Every 2 Min For 16 Min(8R) Front Squat 1.2.Round:5 reps(%75) 3.4.Round:3 reps(%80) 5.6.Round:1 reps(%85-90) 7.8.Round:10 reps(%70) Conditioning 8 Round 40 Sn Max Cal Row 20 Sn Rest 40 Sn Max Push-Ups 20 Sn Rest
2-2-2017 PERŞEMBE
Conditioning 5 Round For time: 15 Bar Facing Burpees 12 Deadlifts(60kg-30kg) 9 Hang Power Cleans(60kg-30kg) 6 Push Jerks(60kg-30kg) Cap time:25 Min
1-2-2017 ÇARŞAMBA
Gymnastics 10 Min Emom 5 Kipping Handstand Push-Up Or 3 Wall clımb Strength Every 2 Min For 16 Min(8R) Back Squat 1.2.Round:5 reps(%75) 3.4.Round:3 reps(%80) 5.6.Round:1 reps(%85-90) 7.8.Round:10reps(%70)
31-1-2017 SALI
Conditioning 10 Ring Muscle-Up Or 15C2B/15 Handreals-Push-Ups 150 Double-Unders Or Single 20 Squat Snatch(60kg-35kg) 150 Double-Unders Or Single 10 Ring Muscle-Up Or 15C2B/15 Handreals-Push-Ups Cap time:30 Min
30-1-2017 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) Bench Press 1.Round:15 reps(%55) 2.Round:12 reps(%60) 3.Round:10 reps(%65) 4.Round:8 reps(%70) 5.Round:6 reps(%75) 6.Round:4 reps(%80) Strength Every 2 Min For 12 Min(6R) Dead Lift 1.Round:15 reps(%55) 2.Round:12 reps(%60) 3.Round:10 reps(%65) 4.Round:8 reps(%70) 5.Round:6 reps(%75) 6.Round:4 reps(%80)
29-1-2017 PAZAR
Conditioning 5 Round for time; 10 Push Press(50kg-25kg) 20 İnverted Ring Row 30 Sit-Up