26-5-2016 PERŞEMBE
WEİGTHLİFTİNG Every 1:30 Min For 12 Min(8R) Squat Snatch + Overhead Squat %65 of% 70(1RM SC)) (SC+FS) 1.2.Min:1+3 3.4.Min:2+2 5.6.Min:3+1 7.8.Min:4+0 -then- STRENGTH Every 1:30 Min For 12 Min(8R) 8 Bench Press(%65-70)
Details25-5-2016 ÇARŞAMBA
Conditioning Two Person Team 200 Cal.Assault bike 200 Cal.Row 150 Pull-up 150 Wall-Ball(9kg-6kg) Cap time:43 Min
Details24-5-2016 SALI
Conditioning 10 Round For time 15 Sit-Up 12 KB Swing(24kg-16kg) 10 Burpees Box jump Over(24″-20″) Cap time:40 Min
Details23-05-2016 PAZARTESİ
WEİGTHLİFTİNG Every 1:30 Min For 12 Min(8R) Squat Clean + Front Squat 80% of 90% (1RM SC)) (SC+FS) 1.2.Min:1+3 3.4.Min:2+2 5.6.Min:3+1 7.8.Min:4+0 -then- Conditioning 5 Round For time 75 Double -Unders or 125 Single Jump Rope 30 Push-Up Cap time:18 Min
Details21-5-2016 CUMARTESİ
Conditioning For time: 1200 M Run 75 Pull-ups 800 M Run 50 Pulll-ups 400 M Run 25 Pull-ups
Details20-5-2016 CUMA
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squats(%75) -then- Conditioning 4 Round For time 25 Cal.Row 20 Lateral Burpees over Rower 15 Toes to Bar Cap Time:25 Min
Details19-5-2016 PERŞEMBE
Weightlifting/Conditioning 20 Min Emom Odd: 6 Power Snatch(52,5 kg) Even:6 Clean&Jerks ( 52,5 kg)
Details18-5-2016 ÇARŞAMBA
Conditioining Two Person Team Wod 25 Min Amrap 500 M Row 30 Hand Reals Push Up 15 Power Clean(60kg-30kg)
Details17-5-2016 SALI
Weightlifting Every 1:15 For 12:30 Min (10R) Squat Snatch + Overhead Squat 85% of 90% (1RM SC)) (Ssn)+OHS) 1+2 x 4 Round 2+1 x 3 Round 3+0 x 3 Round -then- Conditioning 104 Wall Ball(9kg-6kg) 52 C2Bar Pull-Up
Details