30-11-2016 ÇARŞAMBA
Conditioning 10 Min Emom 60 M Shuttle Run Sprints(6X10M) Rest:5 Min 7 Round For time: 30 M Walking Lunge(3x10M) Cap time:20 Min
29-11-2016 SALI
Weightlifting Every 1:30 Min For 13:30 Min(9R) 1.3.Round:5 Squat Snatch(%60) 4.6.Roud: 3 Squat Snatch(%70) 7.9.Round:1 Squat Snatch(%80) Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(%75)
28-11-2016 PAZARTESİ
Conditioning 4 Round For time: 500 M Row 25 Burpees over the Row 15 Chest-to-Bar Pull-Up Cap time:35 Min
27-11-2016 PAZAR
Strength&Conditioning 7 Round For time: 7 Dumbbell Snatch Left Arm 7 Dumbbell Snatch Right Arm 14 Toes-to-bar
26-11-2016 CUMARTESİ
Strength &Conditioning 25 Min Emom 1.5.Min:20-15 Hand-Reals Push-Up 6.10.Min:60 M Shuttle Run (10Mx6) 11.15.Min:10-8 Strict Pull-Ups 16.20.Min:60 M Shuttle (10Mx6) 21.25.Min:20-15 Wall-Ball(9kg-6kg)
25-11-2016 CUMA
Strength&Conditioning For time: 50-40-30-20-10 Cal.Row 10-20-30-40-50 Kb Swings(24kg-16kg) Cap time:25 Min
24-11-2016 PERŞEMBE
Weightlifting Every 1:30 Min For 15 Min(10R) 1 Hang Squat Snatch+2 Squat Snatch+1 Overhead Squat(%70) Strength &Conditioning 12 Min Amrap 40 Double-Unders Or Single 8 Back Squat(60kg-30kg) no rack
23-11-2016 ÇARŞAMBA
Strength &Conditioning 40 Min Emom 1.Min: 5 Power Clean(%75) 2.Min: 25-20 Sit-Up 3.Min: 18-15 Burpess 4.Min: Rest
22-11-2016 SALI
Strength Every 1:15 Min For 12:30 Min(10R) 3 Front Squat (%70) Strenght &Conditioning 3 Round For time 40 Wall Balls(9kg-6kg) 40 Pull-Ups Cap time:25 Min
21-11-2016 PAZARTESİ
Strength&Conditioning 10 Round For time: 15 Dead Lift(60kg-30kg) 15 Push-Up Cap time:25 Min