26-11-2016 CUMARTESİ
Strength &Conditioning 25 Min Emom 1.5.Min:20-15 Hand-Reals Push-Up 6.10.Min:60 M Shuttle Run (10Mx6) 11.15.Min:10-8 Strict Pull-Ups 16.20.Min:60 M Shuttle (10Mx6) 21.25.Min:20-15 Wall-Ball(9kg-6kg)
25-11-2016 CUMA
Strength&Conditioning For time: 50-40-30-20-10 Cal.Row 10-20-30-40-50 Kb Swings(24kg-16kg) Cap time:25 Min
24-11-2016 PERŞEMBE
Weightlifting Every 1:30 Min For 15 Min(10R) 1 Hang Squat Snatch+2 Squat Snatch+1 Overhead Squat(%70) Strength &Conditioning 12 Min Amrap 40 Double-Unders Or Single 8 Back Squat(60kg-30kg) no rack
23-11-2016 ÇARŞAMBA
Strength &Conditioning 40 Min Emom 1.Min: 5 Power Clean(%75) 2.Min: 25-20 Sit-Up 3.Min: 18-15 Burpess 4.Min: Rest
22-11-2016 SALI
Strength Every 1:15 Min For 12:30 Min(10R) 3 Front Squat (%70) Strenght &Conditioning 3 Round For time 40 Wall Balls(9kg-6kg) 40 Pull-Ups Cap time:25 Min
21-11-2016 PAZARTESİ
Strength&Conditioning 10 Round For time: 15 Dead Lift(60kg-30kg) 15 Push-Up Cap time:25 Min
20-11-2016 PAZAR
Conditioning For Time: 200 Double-Unders Or 300 Single 100 Walking lunge Steps 2000 M Row 50 Walking Lunge Steps
19-11-2016 CUMARTESİ
Nasty Girls” 3 Round For time 50 Air Squats 7 Muscle-ups /7 Chest2bar Pull-Up 10 Hang Power Clean(60kg-30kg)
18-11-2016 CUMA
Row/Conditioning 4 Round 5 Min Max K Row 5 Min:Rest
17-11-2016 PERŞEMBE
Weightlifting Every 1:45 For 12:15 Min(7R) Squat Snatch + Overhead Squat(Ssn%70) (SC+FS) 1+4 x 2 2+3 x 2 3+2 4+1 5+0 Static Strength/Core 5 Round 45 Sn Squat Hold Rest:15 Sn 45 Sn Plank Rest:15 Sn