12-11-2016 CUMARTESİ
Strength Every 2 Min For 10 Min(5R) 10 Back Squats(%60) Conditioning 10 Min Amrap 10 Pull-Up 30 Double-Unders Or Single
10-11-2016 CUMA
[email protected] 30 Min 1.Min:8 Bench Press(%65) 2.Min:18/15 Cal Row 3.Min:Rest
10-11-2016 PERŞEMBE
[email protected] The Chief 5 Round Max Round 3 Min Amrap 3 Power Clean(60kg-35kg) 6 Push-Up 9 Squat Rest:1 Min
9-11-2016 ÇARŞAMBA
15-12-9 reps for time of: Thrusters(42,5kg-25kg) Pull-ups Rest: 5 Min 12-9-6 reps for time of: Thrusters(42,5kg-25kg) Pull-ups Rest: 5 Min 9-6-3 reps for time of: Thrusters(42,5kg-25kg) Pull-ups Cap time:30 Min
8-11-2016 SALI
Strength & Conditioning 6 Min Amrap 21-15-9 Power Snatch(35kg-20kg) Burpees Rest:3 Min 6 Min Amrap 15-12-9 Power Snatch(42,5kg-30kg) Burpees Rest:3 Min 6 Min Amrap 12-9-6 Power Snatch(52,5kg-35kg) Burpees
7-11-2016 PAZARTESİ
Conditioning For time: 1000 M Row 50 Wall-Ball(9kg-6kg) 50 Box Jumps(24″-20″) 750 M Row 35 Wall-Ball 35 Box Jumps 500 M Row 25 Wall-Ball 25 Box Jump Cap time:30 Min
6-11-2016 PAZAR
Conditioning 1 round of: 1000 M Row 50 squats 25 Push Press(42,5kg-30kg) Then, 2 rounds of: 600 M Row 30 squats 15 Push Press Then, 3 rounds of: 400 M Row 20 squats 10 Push Press
5-11-2016 CUMARTESİ
Strength&Conditioning Every 3 Min for 21 Min(7R) 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips
4-11-2016 CUMA
Conditioning 40 Min Amrap 500 M Row 100 Double Unders or Single Jump rope
3-11-2016 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) Front Squat 8-8-6-6-4-4(%65%70%75) Strength&Conditioning For Time: 75 Wall Ball(9kg-6kg) 30 Clean & Jerks(60kg-30kg) 75 Wall Ball(9kg-6kg) Cap time:21 Min