27-4-2017 PERŞEMBE
Strength/Endurance 18 Min Emom 6 Round 1.Min: 10 Back Squat(%50) 2.Min: Max Air Squats 3.Min: Recovery Run(60M) Core Strength/Shoulder stabilize 3 Round 10 Dumbell Turkish Get-up(5 Sağ/5 Sol) 15 Toes-to -bar Cap time:15 Min
26-4-2017 ÇARŞAMBA
Weightlifting/Conditioning Every 2:30 Min for 12:30 Min(5R) 1.Round:10 Squat Snatch(%65) 2.Round:8 Squat Snatch(%70) 3.Round:6 Squat Snatch(%75) 4.Round:4 Squat Snatch(%80) 5.Round:2 Squat Snatch(%85) Conditioning 21-15-9 Shoulder the Overhead(60kg-35kg) Chest 2 Bar Pull-Up Cap time:15 Min
25-04-2017 SALI
Weightlifting/Conditioning Every 2:30 Min for 12:30 Min(5R) 1.Round:10 Squat Clean (%65) 2.Round:8 Squat Clean (%70) 3.Round:6 Squat Clean (%75) 4.Round:4 Squat Clean (%80) 5.Round:2 Squat Clean (%85) Strength Every 1:30 Min For 10:30 Min(7R) 5 Bench Press(%75)
24-4-2017 PAZARTESİ
Conditioning 30 Min Emom 1.Min:14-12 Dumbel Snatch(Sağ1/Sol2) 2.Min:18-15 Cal.Row 3.Min:Rest
23-04-2017 PAZAR
Conditioning For time: 50 Push Press(35kg-20kg) 400 M Medball Run(9kg-6kg) 50 Burpess 400 M Medball Run(9kg-6kg) 50 Push Press(35kg-20kg)
22-04-2017 CUMARTESİ
Strength/Conditioning 4 Round for time: 15 Deadlifts(100kg-70kg) 10 Handstand Push-ups or 25 Handreals Push -Up 50 Double Unders or 100 Single
21-04-2017 CUMA
Conditioning Strength Every 1:15 Min for 15 Min(12R) 1.Round:10 Single-Arm Dumbbell Push Press (Left Arm) 10 Single-Arm Dumbbell Push Press(Right Arm) 2. Round:15 Weighted Sit -Up(10kg-5kg) Conditioning 2×2000 M Row Work:1/Rest:1
20-04-2017 PERŞEMBE
Conditioning 6 Round 1 Min:Max Wall-Ball(9kg-6kg) 30 Sn:Rest 1 Min:Toes-to-bar 30 Sn:Rest 1 Min:Plank 30 Sn:Rest
19-04-2017 ÇARŞAMBA
Strength /Conditioning 10 Min Emom 3 Power Clean 3 Front Squat 3 Push Jerks *Ortalama bir ağarlık seç* Strength Every 1:15 Min for 15 Min(12R) 1.Round:Kb Bulgarian Split Squat(6sağ/6Sol )(24kg-16kg) 2.Round:15-12 Ring Dips Or Paralel
18-4-2017 SALI
Strength Every 1:30 Min for 7:30 Min(6R) 6 Back Squat(%75) Gymnastic Conditioning 10 Round for time: 10 Burpees 10 Chest to Bar Pull-Up Cap time:25 Min