3-5-2016 SALI
Conditioning 25 Toes-to-bar 50 Wall Ball(9kg-6kg) 75 Push-Ups 1000 M Row 75 Push -Ups 50 Wall Ball 25 Toes-to -bar Cap time:35 Min
2-5-2016 PAZARTESI
Conditioning 5 Round For time 10 Dead Lift(70kg-35kg) 10 Front Squat(70kg-35kg) 15 C2Bar Pull-Up Cap time:25 Min
1-5-2016 PAZAR
CONDİTİONİNG 3 Round For Time: 35 Burpees Rest: 1 Minute 400 M Run Rest: 1 Minute 35 Box Over Jumps(24″-20″) Rest:1 Minute 500 M Row Rest:1 Minute
30-4-2016 CUMARTESİ
CONDİTİONİNG 3 Round 1000 M Run 1600 M Assault Bike Rest: 2 Minutes After Each Round
29-4-2016 CUMA
STRENGHT 20 Min Emom Odd: 5 Bench Press(%65) Even:12-10 Cal Row -then- CORE 5 Round Plank:1:15 Min Rest: 45 Sn
28-4-2016 PERŞEMBE
STRENGHT 1.5. Min:3 Back Squat(%75) 6.10.Min:5 Back Squat(%65) -then- CONDİTİONİNG 100-80-60-40-20 Double Unders or Single Jump Rope 50-40-30-20-10 Thrusters(20kg-10kg)
27-4-2016 ÇARŞAMBA
CONDİTİONİNG 5 Round Total Rep 1 Min:Max Cal. Assaut Bıke Rest:30 Sn 1 Min:Hand Release Push Ups Rest:30 Sn 1 Min:Max Cal.Row Rest:30 Sn 1 Min:Kb Swing(24kg-16kg) Rest:30 Sn
26-4-2016 SALI
CONDİTİONİNG 5 Round 7 Power Snatch(60kg-35kg) 7 Overhead Squats(60kg-35kg) 14 Bar lateral Burpees Rest: 2 Minutes After Each Round
25-4-2016 PAZARTESİ
STRENGHT 1.5 Min:3 Shoulder Press(%65-%75) 6.10 Min:5 Push Press -then- CONDİTİONİNG 10 Min Amrap 10 Pull Ups 10 Wall Ball(9kg-6kg)
24-4-2016 PAZAR
CONDİTİONİNG 5 Rounds for time: 15 KB Swings(24kg-16kg) 30 Box Jumps(24″20″)