30-5-217 SALI
Weightlift Conditioning 10 Min Emom 6 Power Clean(%65-%70) -then- Gymnastic Conditioning 10 Min Emom Odd:10 Pull-Ups+10 Barbel lateral Burpees Even:Rest
29-5-2017 PAZARTESİ
Conditioning 20 Min Emom Odd: 5 Back Squat(%70-%75) Even:18-15 HandReals Push-Up -then- Core 5 Round Max Reps 1 Min:Max Sit-Ups 30 Sn:Rest
28-5-2017 PAZAR
Conditioning 5 Round For time 400 M Run 21 Air Squat 15 Push Press(40-25kg)
27-5-2017 CUMARTESİ
5 Round For time 200 M Kb Farmery Caary(32-16kg) 20 Box Jump(24″-20″)
26-5-2017 CUMA
HIIT 4 Round Total Reps 1 Min:Max Cal.Assault Bıke Rest:1 Min 1 Min Max Cal.Row Rest:1 Min 1 Min: Max Wall Ball(9-6kg) Rest:1 Min
25-5-2017 PERŞEMBE
Conditioning 5 Round For time 400 M Medball Run(9kg-6kg) 21 Burpees Cap time:35 Min
24-5-2017 ÇARŞAMBA
Conditioning 30 Min Emom 1.Min: 8 Bench Press(%65) 2.Min: 20 M Plate to Overhead Walking Lunge(20-10kg) 3.Min:Rest
23-5-2017 SALI
For time: 100 Double Unders Or 175 Single 50 Pull-ups 30 Overhead Squats(60kg-35kg) 50 Pull-ups 100 Double Unders Cap time:25 Min
22-5-2017 PAZARTESİ
Conditioning 3 Round for time 15 12 9 Cal.Row 12 9 6 Burpee Over the Row 9 6 3 Dead lift(110-50kg) Cap time:30 Min
21-5-2017 PAZAR
Conditioning 20 Min Cap time 2000 M Row Max Reps Wall Ball(9kg-6)