4-8-2016 PERŞEMBE
Strength&Conditioning 21 Power Snatch(50kg-30kg) 21 Barbel Burpees Lateral Jump 15 Overhead Sguat(50kg-30kg) 15 Barbel Burpees Lateral Jump 9 Squat Snatch(50kg-30kg) 9 Barbel Burpees Lateral Jump Cap time:25 Min
3-8-2016 ÇARŞAMBA
Strength Every 2 Min for 12 Min(6R) Back Squat 12-12-8-8-6-6(%65-%70-%75) Conditioning 20 Min Amrap 250 M Row 25 Push -Up
2-8-2016 SALI
Strength&Conditioning Every 1:30 Min for 30 Min(10R) 1.Round:3 Squat Snatch(%75-%70) 2.Round:20 Wall Ball(9kg-6kg)
1-8-2016 PAZARTESİ
Strength&Conditioning Every 1:30 Min for 30 Min(10R) 1.Round:5 Clean&Jerks(%70-%65) 2.Round:15 Toes-to-bar
31-6-2016 PAZAR
Conditioning 20 Min Amrap 7 Power Cleans(60kg-30kg) 7 Burpees 200 M Row
30-7-2016 CUMARTESİ
Conditioning 20 Min Amrap 400 M Run 7 Muscle-Ups or 14 Pull-Up
29-7-2016 CUMA
Christine” 3 Round for time 500 M Row 12 Dead Lift(Bodyweight) 21 Box jump(24″-20″) Cap time:20 Min CORE 5 Round 1 Min Plank Rest:30 Sn 1 Min Max Sit-Up Rest:30
28-7-2016 PERŞEMBE
Weightlifting Every 1:30 Min for 15 Min(10R) 1 Squat Snatch(Work up to heavy) Conditioning 150 Double unders or 250 Single 50 Wall Ball(9kg-6kg) 100 Double unders or 200 Single 35 Wall Ball 50 Double unders or 100 Single 20 Wall Ball Cap time:25 Min
27-7-2016 ÇARŞAMBA
Strength Every 1:30 Min For 12 Min(8R) 5 Bench Press(%75) Conditioning 4 Round each for time 1000 M Row Rest:3 Min Cap time:30 Min
26-7-2016 SALI
Conditioning 1.8 Min:1 Hang Squat Clean+1 Squat Clean(%70) Rest:3 Min 12.19 Min:5 Strick Pull-Up+15 Double Unders or hurdel lat.jump Rest:3 Min 23.30 Min:12-10 Burpess