22-7-2016 CUMA
Conditioning “Ghost” 6 Round total reps 1 Min: Row 1 Min: Burpees 1 Min: Double-Unders or Single 1 Min: Rest
21-7-2016 PERŞEMBE
Strength Every 2 Min for 14 Min (7R) 2 Bench Press, climbing Strength Every 2 Min for 14 Min (7R) 4 Dead Lift(%70) Core 5 Round 1 Min: Plank 30 Sn: Rest
20-7-2016 ÇARŞAMBA
Strength Every 1:15 Min for 10 Min(8R) 3 Back Squat Conditioning For Time: 10-8-6-4-2(%70) Clean and Jerk * 200 M Run or Row after every set* Cap time: 20 Min
19.7.2016 SALI
Conditioning 1.8 Min:1 Hang Squat Snatch+1 Squat Snatch(%70) Rest: 3 Min 12.19 Min:5 Strick Pull-Up+15 Double Unders or hurdel lat.jump Rest: 3 Min 23.30 Min:15 Push-Up
18-7-2016 PAZARTESİ
Strength Every 1:30 Min for 13:30 Min(9R) Front Squat 1.Round: 5 reps(%70) 2.Round:4 reps(%75) 3.Round:3 reps(%80) 4.Round:2 reps(%85) 5.Round:1 reps (%90) 6.Round:2 reps(%85) 7.Round:3 reps(%80) 8.Round:4 reps(%75) 9.Round:5 reps(%70) Conditioning 15 Min Amrap 10 Wall Ball(9kg-6kg) 10 Box Jumps(24″-20″) 10 Toes-to-bar
17-7-2016 PAZAR
Strength/ Conditioning 5 Round For time 20 KB Swing(24kg-16kg) 20 Box Jump(24″-20″)
16-7-2016 CUMARTESİ
Strength/ Conditioning 3 Round for time 800 M Run 50 Wall Ball(9kg-6kg)
15-7-2016 CUMA
Gymnastic/Conditioning For time: 75 Pull-Up 500 M Row 75 Push-Up 500 M Row 50 Pull-Up 500 M Row 50 Push-Up 500 M Row 25 Pull-Up 500 M Row 25 Push-Ups 500 M Row Cap Time:45
14-7-2016 PERŞEMBE
Weightlifting/Conditioning 20 Min Emom Odd: 3 Squat Snatch(%70) Even:9 Bar Facing Burpees
13-7-2016 ÇARŞAMBA
Conditioning 20 Round total Cal 1 Min Max Cal. Row 1 Min:Rest