06 Haziran 2016
PAZARTESİ Weightlifting Every 1:30 For 15 Min (10R) Squat Clean + Front Squat %80 (1RM SC) (SC+FS) 1.4.Min:1+2 5.7.Min:2+1 8.10.Min:3+0 -then- Conditioning 27-24-21-18-15-12-9-6-3 Wall Ball(9kg-6kg) Push-Ups Cap time:15 Min
DetailsPAZARTESİ Weightlifting Every 1:30 For 15 Min (10R) Squat Clean + Front Squat %80 (1RM SC) (SC+FS) 1.4.Min:1+2 5.7.Min:2+1 8.10.Min:3+0 -then- Conditioning 27-24-21-18-15-12-9-6-3 Wall Ball(9kg-6kg) Push-Ups Cap time:15 Min
DetailsEvery 6 Minutes for 30 Min(5R) 20 Pull-ups 30 Push Press(35kg-25kg) 40 Air Squat
DetailsFor time: 400 M Run 20 Burpees 400 M Run 19 Burpees 400 M Run 18 Burpees 400 M Run ….. Until 400 M Run 1 Burpess
Details5 Round for tıme 30 Cal Row 15 Dead Lift(75kg-35kg) 10 Strict Pull-Up Cap time: 30 Min
DetailsSTRENGTH Every 2 Min for 10 Min(5R) 2 Back Squat(%85-%90) -then- Every 2 Min for 12 Min(6R) 5 Bech Press(%75) -then- CORE 4 Round Plank:1:15 Rest:45Sn
DetailsEvery 2:00 Min for 40 Min (5R) 1.Round: 350-400 M Row 2.Round:20-18 Cal Assault Bike 3.Round:30-25 Wall Ball(9kg-6kg) 4.Round:25-20 Box Jump(24″-20″)
DetailsSTRENGTH Every 2 Min for 10 Min(5R) 2 Front Squat(%85-%90) -then- Every 2 Min for 10 Min(5R) 10 Push Press(%60) CONDİTİONS Cap time:10 Min Max Rep Burpees
DetailsConditioning “TABATA” 8 Rounds 20 Sn Work ,10 Sn Rest Assault Bike Rest 1 minute: 8 Round 20 Sn Work ,10 Sn Rest Sit-Up Rest:1 Min 8 Rounds 20 Sn Work ,10 Sn Rest Row Rest:1 Min 8 Round 20 Sn Work ,10 Sn Rest Air Squat
DetailsConditioning 200 M Run 21 Box jump(24″-20″) 200 M Run 18 Box Jump 200 M Run 15 Box Jump 200 M Run 12 Box Jump 200 M Run 9 Box Jump 200 M Run 6 Box Jump 200 M Run 3 Box Jump
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