11-06-2018 PAZARTESİ
Conditioning Every 6 Min for 18 Min(3R) 40 Cal.Row 40 Squat Every 6 Min For 18 Min(3R) 400 M Run 25 Pull-Up
10-06-2018 PAZAR
Conditioning 21-18-15-12-9-6 Assault Bike Burpee Toes-to-bar
9-06-2018 CUMARTESİ
Strength&Conditioning 21-18-15-12-9-6(22,5kg-10kg) Dumbell Snatch 21-18-15-12-9-6 Box Jumps(24’-20’)
8-06-2018 CUMA
Strength&Conditioning 5 Round 1.Min:15-12 Paralel Dips Rest:30 Sn 2.Min:15-12 İnverted Ring Row Rest:30 Sn -Then- 10 Min Emom 1.Min:12 Barbel Curl 2.Min:15-12 Push-Ups
7-06-2018 PERŞEMBE
Strength&Conditioning “Helen” 3 Rounds 400 Meter Run 21 Kettlebell Swing(24kg-12kg) 12 Pull-Ups “Cash Out” 100 Wall Ball(9kg-6kg) Cap time:25
6-06-2018 ÇARŞAMBA
Barbel Conditioning 10 Round for time: 5 Deadlifts(60kg-40kg) 5 Front Squats(60kg-40kg) 5 Shoulder to Overhead(60kg-40kg) Cap time:25 Min
5-06-2018 SALI
Conditioning 7 Round for time: 500 M Row 1600 M Assault Bike Cap time:30 Min
4-06-2018 PAZARTESİ
Strength Every 1:30 Min For 15 Min(10R) 5 Back Squat(%75-%70) -Then- Every 1:30 Min For 15 Min(10R) 5 Bench Press(%75-%70)
21-12-2017 PERŞEMBE
‘HİİT’ 6 Round 1 Min: Max Cal Row 1 Min: Rest 1 Min: Max Thruster(20kg-15kg) 1 Min:Rest
6-12-2017 ÇARŞAMBA
Conditioning For time: 60 Box Jumps(24’/20’) 50 Toes-to-Bar 40 Bar Facing Burpees 30 Sumo Deadlift High Pulls(40kg-30kg) 20 Push Press(40kg-30kg) Cash-Out 100 Sit-Ups Cap time: 35 Min