10-9-2016 CUMARTESİ
Conditioning For time: 3 Round 300 M Row 50 Double Unders or 100 Single immediately after 3 Round 400 M Run 21 Burpees
Details9-9-2016 CUMA
Weightlifting 12 Min Emom 1 Squat Clean 1-2-3 Mins 75% 4-5-6 Mins 80% 7-8-9 Mins 85% 10 Min 90% 11-12 Mins 85% Conditıning 15 Min Amrap 5 Bar Muscle-Up or Chest2bar 10 Push Press(50kg-30kg)
Details8-9-2016 PERŞEMBE
Weightlifting 12 Min Emom 1 Squat Snatch 1-2-3 Mins 75% 4-5-6 Mins 80% 7-8-9 Mins 85% 10 Min 90% 11-12 Mins 85% Strength Every 2 Min for 14 Min(7R) 4 reps Back Squat (%75)
Details7-9-2016 ÇARŞAMBA
Conditioning 20 Min Emom Odd:8 Bench Press(%60) Even:12 Box jump(24″-20″) Core 5 Round 1:15 Min:Plank 1 Min:Rest
Details6-9-2016 SALI
Conditioning For time: 30-15-8 Deadlifts(100kg-50kg) 30-15-8 Bar Facing Burpees Cap time:25 Min
Details5-9-2016 PAZARTESİ
Conditioning For time: 1000 M Row 60 Wall Ball(9kg-6kg) 750 M Row 45 Wall Ball 500 M Row 30 Wall Ball 250 M Row Cap time:40 Min
Details4-9-2016 PAZAR
Conditioning 2 Round for time: 400 M Run 26 Hand Release Push-up 400 M Run 26 KBS(24kg-16kg) 400 M Run 26 Box jumps(24″-20″) 400m Run 26 Jumping Lunge 400 M Run 26 Sit-Up 400m Run 26 KB Goblet Squat(24kg-16kg)
Details3-9-2016 CUMARTESİ
Conditioning 5 Round for time: 400 M Medball Run(9kg-6kg) 5 Burpee Muscle-Up or Burpee Pull-Up
Details2-9-2016 CUMA
Conditioning “Mexican Jumping Beans” For time: 10-8-6-4-2 Squat Cleans(75kg-35kg) 100-80-60-40-20 Double unders Or Single Cap time:17 Min Gymnastic Conditioning For time: 50 Strict L-Pull ups Cap time:10 Min
Details1-9-2016 PERŞEMBE
Weightlifting 1.8 Min:2 Power Snatch+1 Overhead Squat(Ss%75) Rest:2 Min 11.18 Min:1 Hang Squat Snatch Rest:2 Min 21.29 Min: 2 Squat Snatch CORE 5 Round 1:15 Plank Rest:1 Min
Details