17-6-2016 CUMA
CONDİTİONİNG 5 Round Max Reps 2 Min Max Cal. Row 2 Min Max Double Unders or Singel jump rope Rest:2 Min
16-6-2016 PERŞEMBE
CONDİTİONİNG 27-21-15-9 Power Snatch(42,5kg-25kg) Burpee Directly into… 18-15-12-9 Toes-to-bar Overhead Squat(42,5kg-25kg) Cap Time:25 Min
15-6-2016 ÇARŞAMBA
CONDİTİONİNG 6 Round 45 Sn Assault Bike 15 Sn:Rest 45 Sn Wall-Ball(9kg-6kg) 15 Sn:Rest 45 Sn V Sit-Up 15 Sn:Rest 45 Sn KB Sumo Hıgh Pull(32kg-16) 15 Sn:Rest
14-6-2016 SALI
CONDİTİONİNG 25 Min Amrap 5 Strıck-Pul-Up 10 Dead-Lift(80kg-40kg) 15 Push-Up 20 Cal.Row
13-6-2016 PAZARTESİ
CONDİTİONİNG 20 Min Emom Odd: 5 Front Squat(%70) Even:10 Kb Swing(32kg-16kg) -then- 5 Round 1:15 Plank 45 Sn:Rest
12-6-2016 PAZAR
Conditioning For Time: 5 Round For time 400 M Run 35 Hand Reals Push Up
11-6-2016 CUMARTESİ
Conditioning 5 Rounds For time 500 M Row 40 Air Squats
10-6-2016 CUMA
Conditioning 24 Min Emom Odd: 8 Bench Press(%55-%60) Even: 200 M Row
9-6-2016 PERŞEMBE
Weightlifting Every 1:30 For 15 Min (10R) Squat Snatch + Overhead Squat %80(1RM SC) (SqS +OHS ) 1.4.Min:1+2 5.7.Min:2+1 8.10.Min:3+0 -then- Conditioning 15 Min Amrap 10 Pull-Ups 10 Wall Ball(9kg-6kg)
8-6-2016 ÇARŞAMBA
Strength 10 Min Emom 5 Back Squat(%75) -then- Conditioning 5 Rounds Total Reps 1 min Max Cal. Row 1 min Max Sit-Up 1 min Max Box Jump Overs (24/20) 1 min Rest