22-5-2017 PAZARTESİ
Conditioning 3 Round for time 15 12 9 Cal.Row 12 9 6 Burpee Over the Row 9 6 3 Dead lift(110-50kg) Cap time:30 Min
21-5-2017 PAZAR
Conditioning 20 Min Cap time 2000 M Row Max Reps Wall Ball(9kg-6)
20-5-2017 CUMARTESİ
Conditioning 6 Rounds for time 24 Squats 24 Push-ups 24 Steps lunge Run 400 M
18-5-2017 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) Front Squat 6×3(%80) Conditioning “Double-Unders Helen” 3 Rounds For time 100 Double Unders Or 175 Single 21 KB Swings(24-16kg) 12 Pull-ups Cap time:15 Min
17-5-2017 ÇARŞAMBA
Weightlifting Every 2 Min for 20 Min(10R) 1 Hang Power Snatch 2 Overhead Squat 1 Hang Squat Snatch 2 Overhead Squat 1 Squat Snatch Core /Gymnastic 3 Round 1 Min:Max Toes-to-bar 1 Min:Rest 1 Min:Max Sit-Ups 1 Min:Rest
16-5-2017 SALI
Conditioning 3 Round Total Reps 1 Min:Max Back Squat No rack (60kg-35kg) Rest:1 Min 1 Min Max Chest-to-bar Pull-Ups Rest:1 Min 1 Min: Max Power Cleans(60kg-35kg) Rest:1 Min Core 4 Round 1 Min:Plank 45 Sn :Rest
15-5-2017 PAZARTESİ
Conditioning 30 Min Emom 1.Min:18-15 Cal Row 2.Min:12-10 Dumbel Snatch+10-8 Ring Dips 3.Min:Rest
14-5-2017 PAZAR
Conditioning 3 Round For time 500 M Row 50 HandReals Push-Up 500 M Row 400 M Overhead Plate Carry(20-10kg)
13-5-2017 CUMARTESİ
CUMARTESİ Conditioning For time 50-40-30-20-10 Wall-ball(9-6kg) Box jumps(24″-20″)
12-5-2017 CUMA
Conditioning 30 Min Emom 1.Min:12 Kb Swing(32-16kg) 2.Min:16 Kb Front Lunge(Sağ8/Sol 8) 3.Min:Rest