29-2-2016 PAZARTESİ
WEİGHTLİFT 12 Min Emom 1 Squat Snatch 1-2-3.Min:75% 4-5-6.Min:80% 7-8-9.Min:85% 10.Min:90% 11-12.Min:85% -then- STRENGTH Every 2 Min for 10 Min(5R) 10 Back Squat(%60-65)
28-2-2016 PAZAR
CONDİTİONS 5 Round Total Reps 1 Min: Max Push -Up 1 Min:Rest -then- Every 2 Min for 20 Min (10R) 200 M Row 10 Box Jumps (24″-20″)
27-2-2016 CUMARTESI
CONDİTİONS For Time 100-80-60-40-20 Double -Unders or 150-125-100-75-50 Single 50-40-30-20-10 Wall Ball (9kg-6kg) 21-18-15-12-9 Chest to Bar Pull-Up
26-02-2016 CUMA
WEIGHTLIFTING Every 2 Min for 14 Min (7R) 2 Squat Snatch + 2 Overhead Squat ( Work up to heavy ) -then- STRENGTH Every 2 Min for 12 Min (6R) 3 Bench Press (Work up to heavy )
25-2-2016 PERŞEMBE
CONDİTİONS 20 Min Emom Odd: Amrap of 5 Burpees over the barbel lateral +5 Thrusters (42,5 kg-25 kg) Even:Rest -then – 5 Round CORE Every 45 Sn of 12 -10 Toes-to-Bar Rest:15 Sn 45 Sn Plank Rest:15 Sn
24-2-2016 ÇARŞAMBA
Two Person Team 5 Round Total Reps 1 Min:Wall Ball (9kg-6kg) 1 Min:Sumo Dead Lift High Pull (35kg-20kg) 1 Min:Box Jumps(20″) 1 Min:Push Press (35kg-20kg) 1 Min:Cal Row Rest :1 Min
23-2-2016 SALI
STRENGTH Every 1:30 Min for 9 Min (6R) 5 Dead Lift (%70-%75) CONDİTİONS 21 Min Emom 1.Min:175 M-250 M Row 2.Min:12-10 Dips 3.Min:20 Sit-Up
22-2-2016 PAZARTESİ
CONDİTİONS Every 3 Min For 24 Min (8R) 10 Front Squat no rack ( 60kg -30kg) 15 Pull-Up
21-2-2016 PAZAR
CONDİTİONS For Time : 21-15-9-15-21 Kb Swing (32kg-16kg) Wall Ball (9kg-6kg)
20-2-2016 CUMA
CONDİTİONS Every 3 Min for 30 Min(10R) 300 M Row 30 Double-Unders or Hurdle Lateral Jump -then- CORE 5 Round 1 Min: Plank 1Min: Rest