17-9-2016 CUMARTESİ
Conditioning 10-9-8-7-6-5-4-3-2-1 Muscle-Up or Pull-Up/Handreals Push-Up 10-9-8-7-6-5-4-3-2-1 Overhead Squat(45kg-25kg) 30-27-24-21-18-15-12-9-6-3 Cal.Row
16-9-2016 CUMA
Conditioning 40 Min Emom 1.Min:12 Bench Press(%60) 2.Min:12 Dumbell Snatch(30kg-12,5kg)sağ1/sol1 3.Min:10-12 Cal Assault bike 4.Min:Rest
11-9-2016 PAZAR
Conditioning For time: 1000 M Row immediately after 3 Round “Helen” 400 M Run 21 KB Swings (24kg-16kg) 12 Pull-Up
10-9-2016 CUMARTESİ
Conditioning For time: 3 Round 300 M Row 50 Double Unders or 100 Single immediately after 3 Round 400 M Run 21 Burpees
9-9-2016 CUMA
Weightlifting 12 Min Emom 1 Squat Clean 1-2-3 Mins 75% 4-5-6 Mins 80% 7-8-9 Mins 85% 10 Min 90% 11-12 Mins 85% Conditıning 15 Min Amrap 5 Bar Muscle-Up or Chest2bar 10 Push Press(50kg-30kg)
8-9-2016 PERŞEMBE
Weightlifting 12 Min Emom 1 Squat Snatch 1-2-3 Mins 75% 4-5-6 Mins 80% 7-8-9 Mins 85% 10 Min 90% 11-12 Mins 85% Strength Every 2 Min for 14 Min(7R) 4 reps Back Squat (%75)
7-9-2016 ÇARŞAMBA
Conditioning 20 Min Emom Odd:8 Bench Press(%60) Even:12 Box jump(24″-20″) Core 5 Round 1:15 Min:Plank 1 Min:Rest
6-9-2016 SALI
Conditioning For time: 30-15-8 Deadlifts(100kg-50kg) 30-15-8 Bar Facing Burpees Cap time:25 Min
5-9-2016 PAZARTESİ
Conditioning For time: 1000 M Row 60 Wall Ball(9kg-6kg) 750 M Row 45 Wall Ball 500 M Row 30 Wall Ball 250 M Row Cap time:40 Min
4-9-2016 PAZAR
Conditioning 2 Round for time: 400 M Run 26 Hand Release Push-up 400 M Run 26 KBS(24kg-16kg) 400 M Run 26 Box jumps(24″-20″) 400m Run 26 Jumping Lunge 400 M Run 26 Sit-Up 400m Run 26 KB Goblet Squat(24kg-16kg)