09 Haziran 2016 – Perşembe
Weightlifting Every 1:30 For 15 Min (10R) Squat Snatch + Overhead Squat %80(1RM SC) (SqS +OHS ) 1.4.Min:1+2 5.7.Min:2+1 8.10.Min:3+0 -then- Conditioning 15 Min Amrap 10 Pull-Ups 10 Wall Ball(9kg-6kg)
07 Haziran 2016 – Salı
Conditioning 15 Min Amrap 30 Double-Unders or 60 Single Jump Rope 15 Power Snatches(35kg-25kg) Rest:5 Min 15 Min 60 Barbel Sumo Hıgh Pull(35kg-25kg) 60 Barbel Burpees lateral Jump ÇARŞAMBA Strenght 10 Min Emom 5 Back Squat(%75) -then- Conditioning 5 Rounds Total Reps 1 min Max Cal. Row 1 min Max Sit-Up 1 min Max Box…
06 Haziran 2016
PAZARTESİ Weightlifting Every 1:30 For 15 Min (10R) Squat Clean + Front Squat %80 (1RM SC) (SC+FS) 1.4.Min:1+2 5.7.Min:2+1 8.10.Min:3+0 -then- Conditioning 27-24-21-18-15-12-9-6-3 Wall Ball(9kg-6kg) Push-Ups Cap time:15 Min
5-6-2016 PAZAR
Every 6 Minutes for 30 Min(5R) 20 Pull-ups 30 Push Press(35kg-25kg) 40 Air Squat
4-6-2016 CUMARTESİ
For time: 400 M Run 20 Burpees 400 M Run 19 Burpees 400 M Run 18 Burpees 400 M Run ….. Until 400 M Run 1 Burpess
3-6-2016 CUMA
5 Round for tıme 30 Cal Row 15 Dead Lift(75kg-35kg) 10 Strict Pull-Up Cap time: 30 Min
2-6-2016 PERŞEMBE
STRENGTH Every 2 Min for 10 Min(5R) 2 Back Squat(%85-%90) -then- Every 2 Min for 12 Min(6R) 5 Bech Press(%75) -then- CORE 4 Round Plank:1:15 Rest:45Sn
1-06-2016 ÇARŞAMBA
Every 2:00 Min for 40 Min (5R) 1.Round: 350-400 M Row 2.Round:20-18 Cal Assault Bike 3.Round:30-25 Wall Ball(9kg-6kg) 4.Round:25-20 Box Jump(24″-20″)
31-5-2016
WEİGTHLİFTİNG/CONDİTİONS 10 Min Emom 4 Power Snatch(75%) -then- CONDİTİONS 20 Min Emom Odd:12-10 Barbel Front Rack Front Lunge(sağ 1/sol 1)(50kg-25kg) Even:12-10 Pull-Up
30-5-2016 PAZARTESİ
STRENGTH Every 2 Min for 10 Min(5R) 2 Front Squat(%85-%90) -then- Every 2 Min for 10 Min(5R) 10 Push Press(%60) CONDİTİONS Cap time:10 Min Max Rep Burpees