6-11-2016 PAZAR
Conditioning 1 round of: 1000 M Row 50 squats 25 Push Press(42,5kg-30kg) Then, 2 rounds of: 600 M Row 30 squats 15 Push Press Then, 3 rounds of: 400 M Row 20 squats 10 Push Press
5-11-2016 CUMARTESİ
Strength&Conditioning Every 3 Min for 21 Min(7R) 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips
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
2-11-2016 ÇARŞAMBA
Weightlifting 15 Min Emom 1.4.Min:2 Squat Snatch(%75) 5.8.Min:1 Squat Snatch(%80) 9.12.Min:1 Squat Snatch(%85) 13.15.Min:1 Squat Snatch(%90) Gymnastic 10 Min Emom Odd:20-15 Toes-to-bar Even:Rest
1-11-2016 SALI
Strength&Conditioning 6 Rounds For Time: 250 M Row 10 Squat Cleans(60kg-30kg) 15 Chest to Bar Pull Ups Cap time: 30 Min
31-10-2016 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) Back Squat 8-8-6-6-4-4(%65%70%75) Conditioning 18 Min Amrap 15 Push-Up (24/20″) 12 Kb Swing(32kg-16kg) 9 Strict Pull Ups
30-10-2016 PAZAR
Strength&Conditioning Every 1:30 Min For 25 min(20R) 1.Round:15 Bench Press(%55) 2.Round:14 Renegade Dumbel Row(Alternatif)125kg-5kg
29-10-2016 CUMARTESİ
Strength&Conditioning 20 Min Emom Odd:10 Dead Lift(%65) Even:15 Wall Ball(9kg-6kg)
28-10-2016 CUMA
Conditioning 40 Min Emom 1.min:15/12 Burpees 2.min:50/75 Double Under or singel 3.min:18/15 Cal Row 4.Min Rest