29-3-2017 ÇARŞAMBA
Conditioning “Bob” 1000 M Row Then “Amrap Cındy” 5 Pull-up 10 Push up 15 Squat Cap time:12 Min Strength Every 1:30 Min For 9 Min(6R) 5 Front Squat(%70)
28-3-2017 SALI
Weightlifting 15 Min Emom 1.7.Min:1 Hang Squat Snatch(Ss%75) 8.Min:Rest 9.15.Min:1 Squat Snatch(Ss%85) Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(%70)
27-3-2017 PAZARTESİ
17.5 Open 10 Round For time 9 Thruster(42,5kg-29kg) 35 Double-Unders (Scale 35 Barbel lateral jumps) Cap time:25 Min
26-3-2017 PAZAR
Conditioning 30 Min Amrap 20 Cal.Row 20 Burpee Over Rower 20 Dumbel Snatch
25-3-2017 CUMARTESİ
Strength Every 1:30 Min For 9 Min(6R) 10 Bench Press(%65) Every 1:30 Min For 9 Min(6R) 15 Kb Goblet Squat(32kg-16kg) Every 1:30 Min For 9 Min(6R) 15 Ring Row
24-3-2017 CUMA
Conditioning Two Person Team 300 Cal.Row *Every 5 Min 50 Burpess* Cap time:40 Min
23-3-2017 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) Back Squat 8-8-6-6-4-4(%65-%70-%75) Core/Conditioning: 24 Min Emom 1.Min:Max Double-Under Or Single 1 Min:Max Sit-Up 1 Min:Max Plank 1 Min:Rest
22-3-2017 ÇARŞAMBA
Strength/Endurance 7 Min Amrap 7 Power Cleans(60kg-35kg) 20 Push-Ups Rest:3 Min 7 Min Amrap 5 Power Cleans(70kg-45kg) 20 Push -Ups Rest:3 Min 7 Min Amrap 3 Power Clean(80kg-55kg) 20 Push-Ups
21-3-2017 SALI
Strength/Endurance 15 Min Emom 1.7.Min:3 Squat Snatch(%70) 8.Min:Rest 9.15.Min:12-10 Toes-to-bar -then- Every 1:45 Min For 8:45 Min(5R) 10 M Dumbel Overhead Walking Lunge(Sağ Kol) 10 M Dumbel Overhead Walking Lunge(Sol Kol)
20-3-2017 PAZARTESİ
Conditioning 5 Round For time 20 Front Squat(45kg-25kg) 20 Pull-Up Cap time:25 Min