25-10-2016 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″)
Detaylar24-10-2016 PAZARTESİ
5 Round total Round 3 Min Amrap 3 Pull-Ups 6 Burpees 9 Kettlebell Swings(24kg-16kg) Rest:3 Min
Detaylar21-10-2016 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
Detaylar20-10-2016 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
Detaylar19-10-2016 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
Detaylar18-10-2016 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
Detaylar17-10-2016 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
Detaylar16-10-2016 PAZAR
Conditioning For time 1000 M Row 30 Hang Power Clean(60kg-35kg) 30 C2B Pull ups 30 Front Squat 1000 M Row
Detaylar15-10-2016 CUMARTESİ
Strength Every 1:45 Min For 12:15 Min(7R) 3 Back Squat(%80) Conditioning “Cement Mixer” Every 3 Min for 21 Min(7R) 400 M Run 12 Toes-to bar
Detaylar14-10-2016 CUMA
Conditioning 7 Min Amrap 75 Double-Under or Single 12 Thrusters(42,5kg-25kg) Rest:3 Min 7 Min Amrap 50 Double-Under or Single 9 Thrusters(50kg-30kg) Rest:3 Min 7 Min Amrap 35 Double-Under or Single 6 Thrusters(60kg-40kg)
Detaylar