12-1-2017 PERŞEMBE
Conditioning 40 Min Emom 1.Min:5 Power Clean+3 Thrusters(Pc%60) 2 Min:15-12 Barb burpess lateral Jump 3.Min:15-12 Toes-to-bar 4.Min:Rest
Details11-1-2017 ÇARŞAMBA
Conditioning 15 Min Amrap 50-35-20 Wall Ball(9kg-6kg) 100-70-40 Double Unders Or Single Rest: 3 Min 15 Min Amrap 50-35-20 Chest to Bar Box Jump Overs(24″20″)
Details10-1-2017 SALI
Conditioning 5 Round total Rep 3 Min Amrap 3 Power Snatch(60kg-35kg) 6 Push-ups 9 Air Squats *Rest 1:00 after each round
Details9-1-2017 PAZARTESİ
Strength&Conditioning 20 Min Emom 1.Min:12 Kb Front Rack Lunge(32kg-16kg)(Sağ1/Sol2) 2.Min:8 Bench Press(%60) -then- 5 Round 1 Min Plank Rest:30 Sn 1 Min:Max Sit-Up Rest:30 Sn
Details8-1-2017 PAZAR
Strength&Conditioning Coe 10 Rounds For Time 10 Thrusters(42,5kg-20kg) 10 Ring Push-Ups
Details7-1-2017 CUMARTESİ
Strength&Conditioning 15 Min Amrap 50-35-20 Wall Ball(9kg-6kg) 100-70-40 Double Unders Or Single Rest: 3 Min 15 Min Amrap 50-35-20 Chest to Bar Box Jump Overs(24″20″)
Details6-1-2017 CUMA
Conditioning 5 Round Total Reps 1 Min:Max Cal Row Rest:30 Sn 1 Min: Max Barbel Burpees Lateral Jumps Rest:30 Sn 1 Min: Max Toes -to-Bar Rest:30 Sn
Details5-1-2017 PERŞEMBE
Weightlifting Every 1:15 Min For 12:30 Min(10R) 1 Sguat Clean+1 Front Squat(%80) Strength&Conditioning 5 Round for time: 6 Clean & Jerks(60kg-30kg) 6 Ring Muscle-Ups Or 10 C2B/10 Hand-Reals Push-Up Cap time:20 Min
Details4-1-2017 ÇARŞAMBA
Strength& Conditioning 7 Round 30 Sn DB Renegade Rows Rest: 30 Sn 30 Sn DB Push-Up Rest:30 Sn 30 Sn Strict Pull-Ups Rest:30 Sn Strength Every 1:15 Min For 12:30 Min(10R) Back Squat 1.3.R:5 Reps(%70) 4.6.R:3 Reps(%75) 7.9.R:1 Reps(%85) 10.R: 1 Reps(%90)
Details3-1-2017 SALI
Weightlifting Every 1:15 Min For 12:30 Min(10R) 1 Sguat Snatch+1 Overhead Squat(%80) Conditioning 8 Round for time: 10 Burpees 5 Bar Muscle Ups Or Chest to bar Cap time:17 Min
Details