5-10-2016 ÇARŞAMBA
Skılls Rope ascent Conditioning Teams of 3 25 Min Amrap 50 Calorie Assault Bike 50 Burpees 5 Rope ascent
4-10-2016 SALI
Weightlifting Every 1:45 Min for 12:15 Min(7R) Squat Snatch + Overhead Squat(SqS%75) SqS+OHS 1.Round:1+4 2.Round:1+4 3.Round:2+3 4.Round:2+3 5.Round:3+2 6.Round:4+1 7.Round:5+0 Conditioning For time: 30 Thrusters(20kg-15kg) 90 Double-Unders or Single 20 Thrusters(42,5kg-35kg) 60 Double-Unders or Single 10 Thrusters(60kg-42,5kg) 30 Double-Unders or Single Cap time:15 Min
4-11-2016 CUMA
Conditioning 40 Min Amrap 500 M Row 100 Double Unders or Single Jump rope
3-11-2016 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) Front Squat 8-8-6-6-4-4(%65-%70%75) Strength&Conditioning For Time: 75 Wall Ball(9kg-6kg) 30 Clean & Jerks(60kg-30kg) 75 Wall Ball(9kg-6kg) Cap time:21 Min
3-11-2016 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) Front Squat 8-8-6-6-4-4(%65-%70%75) Strength&Conditioning For Time: 75 Wall Ball(9kg-6kg) 30 Clean & Jerks(60kg-30kg) 75 Wall Ball(9kg-6kg) Cap time:21 Min
3-10-2016 PAZARTESİ
Conditioning 30 Min Emom Odd: 15/12 Cal.Row Even: 1 Round Cindy(5 Pull-Up+10 Push Up+15 Squat)
2-10-2016 PAZAR
Conditioning 5 Round total reps 1 Min:Max Reps Push Press(60kg-35kg) 1 Min:Rest 1 Min:Max Reps Power Cleans(60kg-35kg) 1 Min:Rest
1-10-2016 CUMARTESİ
Conditioning 8 Round For Time 10 Burpees 15 Jumping Alternating Lunges 20 Double-unders 20 M Shuttle sprint (5M x 5M) Rest:90 Sn
30-9-2016 CUMA
Weightlifting/Conditioning 15 Min Emom 3 Rounds of: 1.Min: 1 Snatch 60% 2.Min: 1 Snatch 65% 3.Min: 1 Snatch 70% 4.Min: 1 Snatch 75% 5.Min: 1 Snatch 80% Core/ Conditioning 5 Round 1.Min:15-12 Toes-to-bar Rest:20 Sn 1 Min: Plank Rest:20 Sn
29-9-2016 PERŞEMBE
Conditioning Two Person Team 4 Round for time 400 M Medball Run(9kg-6kg) 50 Box Jump(24″-20″) 400 M Medball Run(9kg-6kg) 50 KB Swings(24kg-16Kg) Cap time:40 Min