21-12-2016 ÇARŞAMBA
Conditioning 20 Min Amrap 15 Toes to Bar 15 Box Jump Overs(24″/20″) 15 Push-Up
20-12-2016 SALI
Weightlifting Every 1:30 Min For 10:30 Min(7R) 1 Squat Snatch + 3 OVHS(%80) Conditioning 20 Min Amrap 7 Bar Muscle Ups Or 7 C2B 50 Wall Ball(9kg-6kg) 100 Double Unders Or Single
19-12-2016 PAZARTESİ
Strength&Conditioning 20 Min Emom 1.Min:5 Dead Lift(%75) 2.Min:15-12 Dips Core 5 Round 1 Min:Plank Rest:1 Min
18-12-2016 PAZAR
Strength&Conditioning 5 Round For time 15 Front Squat(50kg-30kg) 25 Hand-Reals Push-Up 35 Sit-Up
17-12-2016 CUMARTESİ
Conditioning 40 Min Emom 1.Min:15-12-10 Burpees 2.Min:15-12-10 Pull-Up 3.Min:75-50 DoubleUnders Or Single 4.Min:Rest
16-12-2016 CUMA
Conditioning 6 Round each for time: 10 Dumbel Snatch(Sağ1/Sol1) 6×10 M Shuttle Sprint Run 10 Dumbel Snatch(Sağ1/Sol1) 6×10 M Shuttle Sprint Run Rest:2 Min Cap time:30 Min
15-12-2016 PERŞEMBE
Weightlifting 10 Min Emom 2 Clean &Jerks(%75) Strength 10 Min Emom 2 Back Squat(%75) Gymnastic 10 Min Emom 15-12 Toes-to-bar
14-12-2016 ÇARŞAMBA
Conditioning Every 2 Min For 20 Min(10R) 200 M Row 10 Box Jumps(24″-20″) Gymnastic Every 1:15 Min For 12:30 Min(10R) 15-12-10 Ring Push-Up
13-12-2016 SALI
Weightlifting Every 1:30 Min for 15 Min(10R) 1.2.R:1 Squat Snatch(%80) 3.4:R:1 Squat Snatch(%85) 5.7.R: 1 Squat Snatch(%90) 8.10.R:1 Squat Snatch(%95) Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%80)
12-12-2016 PAZARTESİ
Strength&Conditioning 2 Person Team 3 Round For time: 75 Wall Balls(9kg-6kg) 50 Pull-Up 35 Burpees Cap time:30 Min