9-11-2016 ÇARŞAMBA
15-12-9 reps for time of: Thrusters(42,5kg-25kg) Pull-ups Rest: 5 Min 12-9-6 reps for time of: Thrusters(42,5kg-25kg) Pull-ups Rest: 5 Min 9-6-3 reps for time of: Thrusters(42,5kg-25kg) Pull-ups Cap time:30 Min
8-11-2016 SALI
Strength & Conditioning 6 Min Amrap 21-15-9 Power Snatch(35kg-20kg) Burpees Rest:3 Min 6 Min Amrap 15-12-9 Power Snatch(42,5kg-30kg) Burpees Rest:3 Min 6 Min Amrap 12-9-6 Power Snatch(52,5kg-35kg) Burpees
7-11-2016 PAZARTESİ
Conditioning For time: 1000 M Row 50 Wall-Ball(9kg-6kg) 50 Box Jumps(24″-20″) 750 M Row 35 Wall-Ball 35 Box Jumps 500 M Row 25 Wall-Ball 25 Box Jump Cap time:30 Min
6-11-2016 PAZAR
Conditioning 1 round of: 1000 M Row 50 squats 25 Push Press(42,5kg-30kg) Then, 2 rounds of: 600 M Row 30 squats 15 Push Press Then, 3 rounds of: 400 M Row 20 squats 10 Push Press
5-11-2016 CUMARTESİ
Strength&Conditioning Every 3 Min for 21 Min(7R) 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips
4-11-2016 CUMA
Conditioning 40 Min Amrap 500 M Row 100 Double Unders or Single Jump rope
3-11-2016 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) Front Squat 8-8-6-6-4-4(%65%70%75) Strength&Conditioning For Time: 75 Wall Ball(9kg-6kg) 30 Clean & Jerks(60kg-30kg) 75 Wall Ball(9kg-6kg) Cap time:21 Min
2-11-2016 ÇARŞAMBA
Weightlifting 15 Min Emom 1.4.Min:2 Squat Snatch(%75) 5.8.Min:1 Squat Snatch(%80) 9.12.Min:1 Squat Snatch(%85) 13.15.Min:1 Squat Snatch(%90) Gymnastic 10 Min Emom Odd:20-15 Toes-to-bar Even:Rest
1-11-2016 SALI
Strength&Conditioning 6 Rounds For Time: 250 M Row 10 Squat Cleans(60kg-30kg) 15 Chest to Bar Pull Ups Cap time: 30 Min
31-10-2016 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) Back Squat 8-8-6-6-4-4(%65%70%75) Conditioning 18 Min Amrap 15 Push-Up (24/20″) 12 Kb Swing(32kg-16kg) 9 Strict Pull Ups