7-9-2016 ÇARŞAMBA
Conditioning 20 Min Emom Odd:8 Bench Press(%60) Even:12 Box jump(24″-20″) Core 5 Round 1:15 Min:Plank 1 Min:Rest
6-9-2016 SALI
Conditioning For time: 30-15-8 Deadlifts(100kg-50kg) 30-15-8 Bar Facing Burpees Cap time:25 Min
5-9-2016 PAZARTESİ
Conditioning For time: 1000 M Row 60 Wall Ball(9kg-6kg) 750 M Row 45 Wall Ball 500 M Row 30 Wall Ball 250 M Row Cap time:40 Min
4-9-2016 PAZAR
Conditioning 2 Round for time: 400 M Run 26 Hand Release Push-up 400 M Run 26 KBS(24kg-16kg) 400 M Run 26 Box jumps(24″-20″) 400m Run 26 Jumping Lunge 400 M Run 26 Sit-Up 400m Run 26 KB Goblet Squat(24kg-16kg)
3-9-2016 CUMARTESİ
Conditioning 5 Round for time: 400 M Medball Run(9kg-6kg) 5 Burpee Muscle-Up or Burpee Pull-Up
2-9-2016 CUMA
Conditioning “Mexican Jumping Beans” For time: 10-8-6-4-2 Squat Cleans(75kg-35kg) 100-80-60-40-20 Double unders Or Single Cap time:17 Min Gymnastic Conditioning For time: 50 Strict L-Pull ups Cap time:10 Min
1-9-2016 PERŞEMBE
Weightlifting 1.8 Min:2 Power Snatch+1 Overhead Squat(Ss%75) Rest:2 Min 11.18 Min:1 Hang Squat Snatch Rest:2 Min 21.29 Min: 2 Squat Snatch CORE 5 Round 1:15 Plank Rest:1 Min
31-8-2016 ÇARŞAMBA
Conditioning 25 Min Amrap 7 Thruster(42,5kg-25kg) 14 Bar-facing burpees 21 Toes-to-bar
30-8-2016 SALI
Strength Every 2 Min For 10 Min(5R) 9-7-5-3-1 reps Back Squat(%65-70-75-80-85) Conditioning 5 Round each for time 400 M Run 500 M Row Rest:2 Min Cap time:40 Min
29-8-2016 PAZARTESİ
Conditioning 7 Round for time 20 Wall Ball(9kg-6kg) 20 Pull Ups Cap time:25 Min