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)
12-8-2016 CUMA
For time 1600 M Run or Row 150 Double Unders or 300 Single 50 Burpees 800 M Run 100 Double Unders or 200 Single 35 Burpess 400 M Run 50 Double Unders or 100 Single 20 Burpess Cap time :40 Min
11-8-2016 PERŞEMBE
Conditioning 1.8 Min: 7 Thrusters(50kg-25kg) Rest:3 Min 12.19 Min: 15-12 Pull-Up Rest:3 Min 23.30 Min: 15 Weighted Sit up – feet anchored with dumbbell across chest
10-8-2016 ÇARŞAMBA
Weightlifting/Conditioning 12 Min Emom 1. 4 Min:1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat(SS%70) 5.8 Min:1 Hang Squat Snatch 9.12 Min: 1 Squat Snatch Strength&Conditioning 18 Min Emom 1.Min:12 Barbel Curl 2.Min:12 Ring Dips 3.Min:50 Double Unders-or 50 Single
9-8-2016 SALI
Strength Every 1:30 Min For 12 Min(8R) 5 Deadlift(%75) CONDİTİONİNG 15 Min Amrap 12 Chest to Bar 12 Burpees 12 Box Jumps (24″-20″)