27-10-216 PERŞEMBE
Conditioning 5 Round For time 15 Back Squat(60kg-30kg) 7 Muscle-up or C2bar 7 Push Press(60kg-30kg) Cap time:25 Min Core 4 Round 1 Min:Plank 30 Sn:Rest
Details26-10-2016 ÇARŞAMBA
Weightlifting Every 2 Min For 12 Min(6R) 3 Squat Clean +2 Front Squat(%75) Conditioning 5×500 M Row Rest:2 Min
Details25-10-2016 SALI
Strength 10 Min Emom 2 Back Squat(%75) Conditioning 20 Min Amrap 7 Power Snatch(60kg-35kg) 14 Toes-to-Bar 21 Box Jump(24″20″)
Details24-10-2016 PAZARTESİ
5 Round total Round 3 Min Amrap 3 Pull-Ups 6 Burpees 9 Kettlebell Swings(24kg-16kg) Rest:3 Min
Details21-10-2016 CUMA
Conditioning 20 Min Emom Odd:12 Dumbel Snatch(30kg-5kg) Even:8 Weighted Dips(12,5kg-5kg) Core 5 Min Emom 12-10 V-Ups -then- 4 Round 1 Min Plank 30 Sn Rest
Details20-10-2016 PERŞEMBE
Strength Every 2 Min For 10 Min(6R) 2 Front Squat(%85) Conditioning 3 Round each for time: 120 Double -Under or Single 10 Clean&Jerk(65kg-35kg) 8 Ring Muscle-Up or C2bar Rest:3 Min Cap time:18 Min
Details19-10-2016 ÇARŞAMBA
Conditioning 30 Min Emom 1 Min:15-12 Cal Row 2.Min:3 Squat Clean(%70) 3.Min:20-15 Heand-Reals Push-Up
Details18-10-2016 SALI
Weightlifting 8 Min Emom 2 Round 1 Min:2 Snatch(%70) 2.Min:2 Snatch(%75) 3.Min:1 Snatch(%80) 4.Min:1 Snatch(%85) Conditioning 21-18-15-12-9-6 Overhead Barbel Front Lunge(42,5-25) Toes-to-bar Cap time:15 Min
Details17-10-2016 PAZARTESİ
Core 4 Round 1:15 Min:Plank 45 Sn:Rest Conditioning 5 Round For time 21 Wall Ball(9kg-6kg) 18 Kb Swing(24kg-16kg) 15 Box Jump Over(24″-20″) 12 Burpees Cap time:30 Min
Details16-10-2016 PAZAR
Conditioning For time 1000 M Row 30 Hang Power Clean(60kg-35kg) 30 C2B Pull ups 30 Front Squat 1000 M Row
Details