8-8-2016 PAZARTESİ
Strength Every 1:15 Min for 6:15 Min(5R) 8 Front Squat(%65) Every 1:15 Min for 6:15 Min(5R) 8 Bench Press(%65) CONDİTİONİNG 14 Min Emom Odd:200 M -175 M Row Even:15 Wall Ball(9kg-6kg)
7-8-2016 PAZAR
Conditioning 5 Round for tıme 500 M Row 50 Air Squat 50 Sit-Up
6-8-2016 CUMARTESİ
Conditioning 4 Round for time 400 M Run 20 Burpee Box Jumps (24″20″)
5-8-2016
Weightlifting&Conditioning 10 Min Emom 3 Squat Clean(%70) Conditioning 5 Round For Time 50 Double Unders or 100 Single 6 Bar Muscle Up or 12 Chest2 Bar Cap time:15 Min
4-8-2016 PERŞEMBE
Strength&Conditioning 21 Power Snatch(50kg-30kg) 21 Barbel Burpees Lateral Jump 15 Overhead Sguat(50kg-30kg) 15 Barbel Burpees Lateral Jump 9 Squat Snatch(50kg-30kg) 9 Barbel Burpees Lateral Jump Cap time:25 Min
3-8-2016 ÇARŞAMBA
Strength Every 2 Min for 12 Min(6R) Back Squat 12-12-8-8-6-6(%65-%70-%75) Conditioning 20 Min Amrap 250 M Row 25 Push -Up
2-8-2016 SALI
Strength&Conditioning Every 1:30 Min for 30 Min(10R) 1.Round:3 Squat Snatch(%75-%70) 2.Round:20 Wall Ball(9kg-6kg)
1-8-2016 PAZARTESİ
Strength&Conditioning Every 1:30 Min for 30 Min(10R) 1.Round:5 Clean&Jerks(%70-%65) 2.Round:15 Toes-to-bar
31-6-2016 PAZAR
Conditioning 20 Min Amrap 7 Power Cleans(60kg-30kg) 7 Burpees 200 M Row
30-7-2016 CUMARTESİ
Conditioning 20 Min Amrap 400 M Run 7 Muscle-Ups or 14 Pull-Up