21-06-2017 ÇARŞAMBA
“HIIT” 5 Round Total Reps 1 Min: Max HandReals Push-Ups Rest:30 Sn 1 Min: Max Air Squats Rest:30 Sn 1 Min: Plate Ground to Overhead(20kg-10kg) Rest:30 Sn
20-06-2017 SALI
Strength/Conditioning For time: 150 Double-Unders Or 200 Single 20 Bar Muscle-Ups Or C2 Bar Pull-Ups 10 Squat Clean(52,5kg-30kg) 150 Double-Unders 15 Bar Muscle-Ups 15 Squat Clean(52,5kg-30kg) 150 Double-Unders 10 Bar Muscle-Ups 20 Squat Clean(52,5kg-30kg) 150 Double-Unders Cap time:30 Min
19-06-2017 PAZARTESİ
Strength/Conditioning 30 Min Emom 1.Min: 5 Bench Press(%75) 2.Min: 8 Kb Swings+10 Goblet Squats(32-16kg) 3.Min: Rest
18-6-2017 PAZAR
Strength/Conditioning 21 Min Emom 1.Min:15 Dead Lift(%55) 2.Min:20 HandReals Push-Up 3.Min: Rest Core Strength 4 Round 30 Sn:Sıde Plank(Rıght) 30 Sn:Sıde Plank(Left) 30 Sn:Rest
17-6-2017 CUMARTESİ
Strength Back Squats Every 1:30 Min For 12 Min(8R) 8-6-4-2-2-4-6-8(%70-%75-%80-%85) Gymnastic /Strength Every 1:30 Min For 10:30 Min(7R) 15 Chest-to-bar Pull-Ups
16-6-2017 CUMA
Conditioning Two Person Team For time: 100 Cal Assault Bike 100 Burpees 80 Cal Assault Bike 80 Burpees 60 Cal Assault Bike 60 Burpees Cap time:35 Min
15-6-2017 PERŞEMBE
Conditioning 5 Round 1 Min: Max Box jumps(24″-20″) 1 Min: Max Kb Swings(24kg-16kg) 1 Min: Max Cal.Row 1 Min: Plank 1 Min: Rest
14-6-2017 ÇARŞAMBA
Barbel Conditioning 10 Min Emom 6-5 Power Snatch(60kg-35kg) Strength Front Squats Every 1:30 Min For 10:30 Min(7R) 8-6-4-2-2-4-6-8(%70-%75-%80-%85) “Core Stability” 5 Round 20 Sn: Hollow Body Hold Rest:40 Sn
13-6-2017 SALI
Conditioning 7 Round For time 9 Power Clean(60kg-40kg) 15 Push-Ups 21 Air Squats 200 M Run Cap time:35 Min
12-6-2017 PAZARTESİ
Conditioning 20 Min Amrap 7 Burpee Box Jumps Over(24″-20″) 14 Toes-to-bar 21 Wall-Ball(9kg-6kg)