26-01-2016 SALI
CONDİTİONİNG 4 Round Total Cal. 2 Min Max Distance Row Rest:1 Min 2 Min Max Rep Wall Ball (9kg-6kg) Rest :1 Min 2 Min Max Cal Assault Bike Or Watts Bike Rest :1 Min 2 Min Max Push up Rest :1 Min
Details25-01-2016 PAZARTESİ
STRENGTH 10 Min Emom 3 Front Squat (%70) -then- CONDİTİONİNG 17 Min Amrap 7 Push Press (50kg-35kg ) 14 Pull-Up 21 Double Unders or Barbel Lat.Jump
Details24-01-2016 PAZAR
STRENGTH Every 1:30 Min For 12 Min (8 Round ) Bench Press 1.2. Round 10 Rep(%60) 3.4.Round 8 Rep (%65) 5.6 Round 6 Rep (%70) 7.8 Round 4 Rep(%75) -then- CONDİTİONİNG 20 Min Amrap 20 Step Front Rack Kb Lunge (24kg-16kg) 20 Kb Sumo Dead Lift High Pull (24-kg-16kg)
Details23-01-2016 CUMARTESİ
CONDİTİONİNG For Time 21-18-15-12-9-6-3 Dead Lift( 100kg-50kg ) Box Jump Overs (24″20″)
Details22-01-2016 CUMA
CONDİTİONİNG 10 Min Emom 3 Clean & Jerk (%70-%75) Rest:3 Min 10 Min Emom 200 M -175 M Row Rest:3 Min 10 Min Emom 10 Toes-to-bar
Details21-02-2016 PERŞEMBE
WEIGHTLIFTING / STRENGTH Every 1:30 Min For 15 Min (10 Round ) Squat Snatch 1.2.Round 1 Squat Snatch (%75) 3.4.Round 1 Squat Snatch (%80) 5.6.Round 1 Squat Snatch ( %85) 7.8.Round 1 Squat Snatch (%90) 9.10. Round 1 Squat Snatch ( %95-100) -then- CONDİTİONİNG 12 Min Emom Odd:5 Front Squat ( %60-65) No Rack Even:…
Details20-01-2016 ÇARŞAMBA
Two Person Team Wod 10 Min Cap Time Max rep Wall Ball (9kg-6kg) Rest:5 Min 10 Min Amrap 500 M Row 30 Burpees
Details19-01-2016 SALI
CONDİTİONİNG 20 Min Emom Odd: 3 Squat Clean (%70-75) Even:5 Muscle-ups Or 5 Chest-to-Bar Pul-up +10 Push -up -then- CORE 4 Round 45 sn:Plank 15 sn:Rest 45 sn:sıde Plank (sağ ) 15 sn:Rest: 45 sn:sıde Plank (sol) 15 sn:Rest
Details18-01-2016 PAZARTESİ
STRENGTH Every 2 Min For 16 Min ( 8 Round) Back Squat 1.2.Round :10 rep (%65) 3.4.Round:8 rep (%70) 5.6.Round:6 rep (%75) 7.8.Round:4 rep (%80) -then- CONDİTİONİNG For Time: 21-18-15-12-9 Kb Swing (32kg16kg) 100-80-60-40-20 Double -Unders or Ladder Lateral Jump Cap Time:15 Min
Details