22-8-2016 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 5 reps Close Grip Bench Press Conditioning Every 2:15 Min For 22:30 Min (10R) 12 Dead Lift (85kg-35kg) 15 Wall Ball(9kg-6kg)
21-8-2016 PAZAR
20 Min Amrap 400 M Run 30 OH Plate Walking Lunges(20kg-10kg) 20 Burpees
20-8-2016 CUMARTESİ
Conditioning Murph 1600 M Run Then 5 Rounds of: 20 Pull-Up 40 Push -Up 60 Air Squat 1600 M Run Cap time:40 Min
19-8-2016 CUMA
Conditioning 5 Round 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max Cal Row 1 Min:Rest 1 Min:Double-Unders or Single 1 Min:Rest 1 Min:Max KB Swing(24kg-16kg) 1Min:Rest
18-8-2016 PERŞEMBE
Weightlifting Every 1:45 For 12:15 Min(7R) Squat Clean+Front Squat %75(1RM SC) (SC+FS) 1.2.Min:1+4 3.4.Min:2+3 5.Min:3+2 6.Min:4+1 7.Min:5+0 Conditioning 16 Min Emom Odd: 200 M -175 M Row Even:12 Weighted Sit-Up
17-8-2016 ÇARŞAMBA
Conditioning 5 Round For time 21 Wall ball(9kg-6kg) 15 Burpees 9 Dead Lift(100kg-45kg) Cap time:25 Min
16-8-2016 SALI
Weightlifting Every 1:45 For 12:15 Min(7R) Squat Snatch +Overhead Squat %75(1RM SSn) (SSn+OHS) 1.2.Min:1+4 3.4.Min:2+3 5.Min:3+2 6.Min:4+1 7.Min:5+0 Conditioning 10 Round For time 200 M Run or Row 30 Double-Unders or Hurdell lateral Jump Cap time:25 Min
15-8-2016 PAZARTESİ
Strength Every 2 Min For 12 Min (6R) Back Squat 8-8-6-6-4-2(%65-70-75-80) Conditioning 20 Min Amrap 7 Power Clean(60kg-35kg) 7 Strick Pull-Up 14 Air Squat
14-8-2016 PAZAR
Strength &Conditioning 5 Round For Time 20 Toes to Bar 20 Push Press (45kg-25kg) 20 Cal Row
13-8-2016 CUMARTESİ
Strength &Conditioning 24 Min Emom 1.Round:Every 1:30 Min 15 KB Walking Lunge(Sağ 1-Sol 2)24kg-16kg 2.Round:Every 1:30 Min 10 Bench Press(%55-%60)