8-4-2017 CUMARTESİ
Conditioning 4 Round for time 400 M Run Or 500 M Row 40 Wall Ball(9kg-6kg)
7-4-2017 CUMA
Strength/Endurance Bradshaw 10 Round For time 3 Hand Stand Push-Up Or 3 wall clımb 6 Dead Lift(100kg-70kg) 12 Pull-Ups 24 Double-Unders Or barb lat.jump Cap time:30 Min
6-4-2017 PERŞEMBE
Conditioning 5 Min Max Box Jump Over(24″-20″) Rest:2 Min 5 Min Max Burpess Rest:2 Min 5 Min Max Cal Row Score:Total Reps
5-4-2017 ÇARŞAMBA
Weightlift 1.2.Min :1 Squat Snatch(%70) 3.Min:Rest 4.5.Min:1 Squat Snatch(%75) 6.Min:Rest 7.8.Min 1 Squat Snatch(%80) 9.Min:Rest 10.Min:1 Squat Snatch (%85) -Then- Conditioning 3 Round For time 25 Power Snatch(35kg-20kg) 25 Front Squat(35kg-20kg) Cap time:20 Min
4-4-2017 SALI
Conditioning Jason 100 squats 5 muscle-ups Or 5 C2B/5 Hrpu 75 squats 10 muscle-ups Or 10 C2b/10Hrpu 50 squats 15 muscle-ups 15 C2b/15 Hrpu 25 squats 20 muscle-ups 20 C2b/20 Hrpu Cap time:30 Min
3-4-2017 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 6 Reps Bench Press (%75) -Then- Every 1:30 Min For 10:30 Min(7R) 6 Dead Lift(%75) Core&Stability 4 Round 1 Min Plank Rest:30 Sn 1 Min Squat Hold Rest:30 Sn
1-4-2017 CUMARTESİ
Strength/Endurance 30 Min Emom 1.Min:8 Push Press+ 6 Strick Pull-up(50kg-35kg) 2.Min:12 Barbel Front rack lunge(50kg-35kg) 3.Min:Rest
31-3-1017 CUMA
Conditioning Two Person Team 300 Cal Row (5 Min Max effort) Penalty 50 Wall-Ball(9kg-6kg) Cap time:40 Min
30-3-2017 PERŞEMBE
Weightlifting 15 Min Emom 1.7.Min:1 Hang Squat Cleans(Sc%75) 8.Min:Rest 9.15.Min:1 Squat Cleans (Sc%85) Conditioning: 5 Round Total Reps 1 Min:Max Hand Stand Push-Up Or Wall Climb 1 Min:Max Burpees 1 Min:Rest
29-3-2017 ÇARŞAMBA
Conditioning “Bob” 1000 M Row Then “Amrap Cındy” 5 Pull-up 10 Push up 15 Squat Cap time:12 Min Strength Every 1:30 Min For 9 Min(6R) 5 Front Squat(%70)