5-6-2016 PAZAR
Every 6 Minutes for 30 Min(5R) 20 Pull-ups 30 Push Press(35kg-25kg) 40 Air Squat
4-6-2016 CUMARTESİ
For time: 400 M Run 20 Burpees 400 M Run 19 Burpees 400 M Run 18 Burpees 400 M Run ….. Until 400 M Run 1 Burpess
3-6-2016 CUMA
5 Round for tıme 30 Cal Row 15 Dead Lift(75kg-35kg) 10 Strict Pull-Up Cap time: 30 Min
2-6-2016 PERŞEMBE
STRENGTH Every 2 Min for 10 Min(5R) 2 Back Squat(%85-%90) -then- Every 2 Min for 12 Min(6R) 5 Bech Press(%75) -then- CORE 4 Round Plank:1:15 Rest:45Sn
1-06-2016 ÇARŞAMBA
Every 2:00 Min for 40 Min (5R) 1.Round: 350-400 M Row 2.Round:20-18 Cal Assault Bike 3.Round:30-25 Wall Ball(9kg-6kg) 4.Round:25-20 Box Jump(24″-20″)
31-5-2016
WEİGTHLİFTİNG/CONDİTİONS 10 Min Emom 4 Power Snatch(75%) -then- CONDİTİONS 20 Min Emom Odd:12-10 Barbel Front Rack Front Lunge(sağ 1/sol 1)(50kg-25kg) Even:12-10 Pull-Up
30-5-2016 PAZARTESİ
STRENGTH Every 2 Min for 10 Min(5R) 2 Front Squat(%85-%90) -then- Every 2 Min for 10 Min(5R) 10 Push Press(%60) CONDİTİONS Cap time:10 Min Max Rep Burpees
29-5-2016 PAZAR
Conditioning “TABATA” 8 Rounds 20 Sn Work ,10 Sn Rest Assault Bike Rest 1 minute: 8 Round 20 Sn Work ,10 Sn Rest Sit-Up Rest:1 Min 8 Rounds 20 Sn Work ,10 Sn Rest Row Rest:1 Min 8 Round 20 Sn Work ,10 Sn Rest Air Squat
28-5-2016 CUMARTESİ
Conditioning 200 M Run 21 Box jump(24″-20″) 200 M Run 18 Box Jump 200 M Run 15 Box Jump 200 M Run 12 Box Jump 200 M Run 9 Box Jump 200 M Run 6 Box Jump 200 M Run 3 Box Jump
27-5-2016 CUMA
Conditioning 3 Round total round 6 Min Amrap 3 Dead Lift(60kg-35kg) 3 Hang Power Clean(60kg-35kg) 3 Push Press(60kg-35kg) 3 Muscle-Up or 6 Ring Row/6 Hand Reals Push Up 20 Double-Unders or Lateral jump Rest:2 Min