28-1-2017 CUMARTESİ
Conditioning 40 Min Emom 1.Min:15-12 Cal.Row 2.Min:18-15 Wall Ball(9kg-6kg) 3.Min:15-12 Burpess Over Row 4.Min:Rest
27-1-2017 CUMA
20 Min Amrap 10 Pull-Ups 15 Push-Ups 20 Squats
26-1-2017 PERŞEMBE
WeightLifting 2 Round Every 1:30 Min For 15 Min(10R) 1.Round:2 Squat Clean(%65) 2.Round:2 Squat Clean(%70) 3.Round:1 Squat Clean(%75) 4. Round:1 Squat Clean(%80) 5.Round:1 Squat Clean (%85) Conditioning 10 Min Emom Odd:10 Toes-to-bar+10 Thruster(40kg-20kg) Even:Rest
25-1-2017 ÇARŞAMBA
Conditioning For time 15-12-9-6-3 Ring Muscle ups Or C2B/HandrealsPushup 200-400-600-800-1000 M Row Cap time:25 Min Core 5 Round 1:00 Min Plank 30 Sn: Rest
24-1-2017 SALI
WeightLifting 2 Round Every 1:30 Min For 15 Min(10R) 1.Round:2 Squat Snatch(%65) 2.Round:2 Squat Snatch(%70) 3.Round:1 Squat Snatch(%75) 4. Round:1 SquatSnatch%(80) 5.Round:1 Squat Snatch(%85) Conditioning 12 Min Emom 3 Power Snatch(60kg-35kg) 5 Box jump(24″-20″) 10 Push-Ups
23-1-2017 PAZARTESİ
Strength Back Squat Every 1:30 Min For 12 Min(8R) 1.2.Round:6 reps (%75) 3.4.Round:4 reps (%85) 5.6.Round:2 reps(%90) 7.8. Round 1 reps(%95) Conditioning 5 Round For Time 15 Burpess 50 Double Unders Or 75 Single Cap time:15 Min
22-1-2017 PAZAR
Conditioning For time: 5K Row
21-1-2017 CUMARTESİ
Strength&Conditioning “Donny” For time 21-15-9-9-15-21 Deadlifts(100kg-70kg) Burpees
20-1-2017 CUMA
Strength Front Squat Every 1:30 Min For 12 Min(8R) 1.2.Round:6 reps (%75) 3.4.Round:4 reps (%85) 5.6.Round:2 reps(%90) 7.8. Round 1 reps(%95) Strength Every 1:30 Min For 9 Min(6R) 5 Push Press(%70)
19-1-2017 PERŞEMBE
30 Min Amrap Two person Team 100 Cal.Row 100 Wall Ball(9kg-6kg) 100 Sit-Up