24-06-2017 CUMARTESİ
Conditioning
20 Min Amrap
12 Overhead Plate Front Lunges (20-5kg)
12 Burpees
12 Push-Ups
23-06-2017 CUMA
Conditioning:
30 Min Amrap
500 M Row
400 M Run
22-06-2017 PERŞEMBE
Strength
Back Squats
Every 1:45 Min For 10:30 Min(6R)
15-10-5-5-10-15(%55-%65-%75)
-then-
10 Min Emom
1.Min:10 Push Press+10 Bentover Barbel Row
2.Min:Rest
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