31-10-2016 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) Back Squat 8-8-6-6-4-4(%65%70%75) Conditioning 18 Min Amrap 15 Push-Up (24/20″) 12 Kb Swing(32kg-16kg) 9 Strict Pull Ups
30-10-2016 PAZAR
Strength&Conditioning Every 1:30 Min For 25 min(20R) 1.Round:15 Bench Press(%55) 2.Round:14 Renegade Dumbel Row(Alternatif)125kg-5kg
29-10-2016 CUMARTESİ
Strength&Conditioning 20 Min Emom Odd:10 Dead Lift(%65) Even:15 Wall Ball(9kg-6kg)
28-10-2016 CUMA
Conditioning 40 Min Emom 1.min:15/12 Burpees 2.min:50/75 Double Under or singel 3.min:18/15 Cal Row 4.Min Rest
27-10-216 PERŞEMBE
Conditioning 5 Round For time 15 Back Squat(60kg-30kg) 7 Muscle-up or C2bar 7 Push Press(60kg-30kg) Cap time:25 Min Core 4 Round 1 Min:Plank 30 Sn:Rest
26-10-2016 ÇARŞAMBA
Weightlifting Every 2 Min For 12 Min(6R) 3 Squat Clean +2 Front Squat(%75) Conditioning 5×500 M Row Rest:2 Min
25-10-2016 SALI
Strength 10 Min Emom 2 Back Squat(%75) Conditioning 20 Min Amrap 7 Power Snatch(60kg-35kg) 14 Toes-to-Bar 21 Box Jump(24″20″)
24-10-2016 PAZARTESİ
5 Round total Round 3 Min Amrap 3 Pull-Ups 6 Burpees 9 Kettlebell Swings(24kg-16kg) Rest:3 Min
21-10-2016 CUMA
Conditioning 20 Min Emom Odd:12 Dumbel Snatch(30kg-5kg) Even:8 Weighted Dips(12,5kg-5kg) Core 5 Min Emom 12-10 V-Ups -then- 4 Round 1 Min Plank 30 Sn Rest
20-10-2016 PERŞEMBE
Strength Every 2 Min For 10 Min(6R) 2 Front Squat(%85) Conditioning 3 Round each for time: 120 Double -Under or Single 10 Clean&Jerk(65kg-35kg) 8 Ring Muscle-Up or C2bar Rest:3 Min Cap time:18 Min