13-2-2017 PAZARTESİ
Strength 10 Min Emom 4 Front Squat(%75) Conditioning 3 Round For Time: 35 Burpees 35 Box Over Jumps(24″-20″) 35 Pull-Up Cap time:30 Min
12-2-2017 PAZAR
CONDİTİONİNG 7 Round for max reps of: 30 seconds Max Push-Up Rest:30 seconds 30 seconds of Max Kb Swing(24kg-16kg) Rest:30 seconds 30 seconds of Alternating Split Lunge Rest:30 Seconds
11-2-2017 CUMARTESİ
CONDİTİONİNG 40 Min Emom 1.Min:8-6 Bar Muscle-Up Or 10-8 C2Bar 2.Min:15-12 Cal.Row 3.Min:75-50 Double-Unders Or Single 4.Min:Rest
10-2-2017 CUMA
STRENGTH&CONDİTİONİNG Every 1:30 Min For,10:30Min(7R) 5 Bench Press(%75) -then- Every 1:30 minutes, for 7:30 Min(5R) 18 Step Barbel Front Rack Alternatif Lunges(45kg-30kg)(Sağ 1-Sol 2) -then- Every 1:30 Min For 7:30 Min(5R) 15 Bent Over Barbel Row(35kg-20kg)
9-2-2017 PERŞEMBE
WEİGHTLİFTİNG Every 2 Min For, 16 Min(8R) 1.2.Round:5 Squat Clean(%65) 3.4.Round:3 Squat Clean(%75) 5.6.Round:1 Squat Clean(%85) 7.8.Round:7 Squat Clean(%60) GYMNASTİC 10 Min Emom 5 HandStand Push-Ups Or 3 Wall Clımb
8-2-2017 ÇARŞAMBA
STRENGTH Every 2 Min For,12 Min(6R) 5 Back Squat(%75) CONDİTİONİNG For time 7-6-5-4-3-2-1 Ring Muscle ups Or 14-12-10-8-6-4-2 C2B 14-12-10-8-6-4-2 Burpee Box Jump(24″20″) Cap time:20 Min
7-2-2017 SALI
WEİGHTLİFTİNG Every 2 Min For, 16 Min(8R) 1.2.Round:5 Squat Snatch(%65) 3.4.Round:3 Squat Snatch(%75) 5.6.Round:1 Squat Snatch(%85) 7.8. Round:7 Squat Snatch(%60) STRENGTH Every 2 Min For,12 Min(6R) 5 Front Squat(%75)
6-2-2017 PAZARTESİ
CONDİTİONİNG 50-40-30-20-10 Toes-to-bar Burpess Wall-Ball(9kg-6kg) Cap time:35 Min
5-2-2017 PAZAR
Strength&Conditioning Every 2 minutes, for 10 Min(5R) 20 Step Barbel Front Rack Alternatif Lunges(45kg-35kg)/(Sağ 1-Sol 2) Every 2 minutes,for 10 Min(5R) 15 Bentover Barbel Row(35kg-20kg) Core 4 Round 1 Min: Plank Rest:30 Sn 1 Min:Sit-Up Rest:30 Sn
4-2-2017 CUMARTESİ
Conditioning “Bradshaw” 10 Round For time 3 Handstand Push-Ups Or 2 Wall clımb 6 Deadlift(100kg-50kg) 12 Pull-Ups 24 Double-Unders Or 50 Single