15-05-2016 PAZAR
CONDİTİONİNG For time: Wall Ball (9kg-6kg) 10-9-8-7-6-5-4-3-2-1. C2Bar Pull-up 1-2-3-4-5-6-7-8-9-10 *Do 5 Burpees each time you switch exercises*
14-05-2016 CUMARTESİ
For time CONDİTİONİNG 300 Double-Unders or Single jump rope 100 Push-up 200 Double-Unders 75 Push -up 100 Double-Unders 50 Push-up
13-05-2016 CUMA
WEİGHTLİFTİNG 10 Min Emom 1 Power Snatch+1 Squat Snatch(%75) -then- STRENGTH 10 Min Emom 1.5. Min:1 Back Squat(%80) 6.10.Min:3 Back Squat(%70)
12-05-2016 PERŞEMBE
CONDİTİONİNG Every 3 Mın For 30 Min (10R) 15-12 Cal Row 10 Box jumps (24/20) 8 T2B
11-05-2016 ÇARŞAMBA
CONDİTİONİNG Two Person Team 200 Cal.Assault Bike 175 KB Swing(24kg-16kg) 150 Burpees Cap time:35 Min
10-5-2016 SALI
WEİGHTLİFTİNG 10 Min Emom 3 Clean and Jerks(%75) -then- STRENGTH 10 Min Emom 1.5. Min:3 Front Squat(%70) 6.10.Min:5 Front Squat(%60) -then- CORE 4 Round 1:15 Plank 45 Sn:Rest
9-05-2016 PAZARTESİ
WEİGHTLİFTİNG 10 Min Emom 1 Squat Snatch(80%) -then- CONDİTİONİNG 14 Min Emom Odd: 5 Muscle-Up or 5 C2b/5 Hand Reals Push-up Even:15 Wall Ball(9kg-6kg)
8-5-2016 PAZAR
Conditioning 3 Round total round 5 Min Amrap 8 Power Clean(60kg-35kg) 10 Toes to Bar 12 Box Jump-Overs Rest:2 Min
7-5-2016 CUMARTESİ
Conditioning 4 Round Each For time 1000 M Assault Bike 1000 M Row 1000 M Run Rest:4 Min
6-5-2016 CUMA
Weightlifting Every 2 Min For 12 Min(6R) 6 Squat Clean(%70) -then- Strength Every 1:30 Min For 10:30 Min(7R) 6 Bench Press(%65)