23-2-2017 PERŞEMBE
Weightlifting 5 Min Emom 3 Power Snatches (70% of Snatch) Rest: 2 Min 5 Min Emom 3 Overhead Squat (70% of Snatch) Rest: 2 Min 5 Min Emom 3 Squat Snatches (70% of Snatch Gymnastics 10 Min Emom 15-12 Toes-to-bar
22-2-2017 ÇARŞAMBA
Conditioning 8 Round Every 45 seconds:10 Dead Lift(%65) 30 Sn:Rest Every 45 seconds:7-5 Hand Stand Push -Up Or 3-2 Wall Clımb 30 Sn:Rest Core 4 Round 1 Min: Plank 30 Sn:Rest
21-2-2017 SALI
Conditioning 7 Round For time 7 Clean&Jerks(60kg-35kg) 14 Pull-Up 21 Push-Up Cap time:35 Min
20-2-2017 PAZARTESİ
Conditioning 1600 M Row 150 Double Unders Or 300 Single 50 Burpees 800 M Row 100 Double Unders Or 200 Single 35 Burpees 400 M Row 50 Double Unders Or 100 Single 20 Burpees Cap time:35 Min
19-2-2017 PAZAR
5 Round each For time 400 M Row 20 Dumbel Thrusters(12,5kg-5kg) Rest:2 Min
18-2-2017 CUMARTESİ
Strength 10 Min Emom 4 Back Squat(%75) Conditioning Workout 11.2 15 Min Amrap 9 Deadlifts(70kg-40kg) 12 Push-Ups 15 Box Jumps(24″-20″)
17-2-2017 CUMA
Strength Every 1:30 Min For 10:30 Min(7R) Bench Press 10-8-6-4-6-8-10(%65-%70-%75-%80) Strength Every 1:30 Min For 10:30 Min(7R) 10 Sumo Dead Lift High Pull Core 5 Round 1 Min Plank Rest:30 Sn
16-2-2017 PERŞEMBE
Conditioning 25 Min Amrap 6 Bar Muscle-Up Or 8 Chest to bar 6 Squat Clean(75kg-40kg) 12 Bar Facing Burpees
15-2-2017 ÇARŞAMBA
Conditioning 4 Round For time: 50 Air Squat 50 Sit-Up 500 M Row 100 Double-Unders Or Single Cap time:35 Min
14-2-2017 SALI
WeightLifting 12 Min Emom 1.4 Min:1 Hang Power Snatch+1 Power Snatch + 1 Overhead Squat(%75) 5.8 Min:1 Hang Squat Snatch 9.12 Min:1 Squat Snatch Conditioning 14 Min Emom Odd:15-12 Toes-to-Bar Even:20-15 HandReals Push-Ups