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
3-7-2016 PAZAR
CONDİTİONİNG 5 Round for time 400 M Run 20 Step KB Walking Lunge(24kg-16kg)
2-7-2016 CUMARTESİ
CONDİTİONİNG For time: 600 M Run 60 Cal Row 60 Air Squats 60 Hand Reals Push Up 400 M Run 40 Cal Row 40 Air Squats 40 Hand Reals Push Up 200 M Run 20 Cal Row 20 Air Squats 20 Hand Reals Push Up
1-7-2016 CUMA
CONDİTİONİNG 6 Round total reps 1 Min:Max Assault Bike or Watt Bike Rest:1 Min 1 Min:Max Burpees Rest:1 Min 1 Min:Max Wall Ball(9kg-6kg) Rest:1 Min
30-6-2016 PERŞEMBE
BARBEL CONDİTİONİNG 75 Power Snatch(35kg-20kg) 75 Sit-Up 75 Overhead Squat(35kg-20kg) 75 Sit-Up Cap time:30 Min
29-6-2016 ÇARŞAMBA
CONDİTİONİNG 25 Min Amrap 9 Power Clean(65kg-35kg) 15 Toes-to-bar 21 Box Jump(24″20″)
28-6-2016 SALI
WEİGHTLİFTİNG Snatch 15 Min Emom 3 Rounds of: 1.Min:1 Snatch at 60% 2.Min:1 Snatch at 65% 3.Min:1 Snatch at 70% 4.Min:1 Snatch at 75% 5.Min:1 Snatch at 80% -then- CONDİTİONİNG 15 Min Emom 5 Pull-Ups 10 Push-Ups 15 Air Squat
27-6-2016 PAZARTESİ
CONDİTİONİNG Every 5 Min for 35 Min (7R) 400 M Row 20 KB Swing(24kg-16kg) 40 Double Unders or 80 Single
26-6-2016 PAZAR
For time 1600 M Run 150 Burpee 1600 M Run
25-6-2016 CUMARTESİ
Conditioning 40 Min Emom 1.Min:15-20 Wall-Ball(9kg-6kg) 2.Min:10-12 Renegade Row(12,5-5) 3.Min:12-15 Cal Assaultbike 4.Min:Rest