18-09-2017 PAZARTESİ
Conditioning 3 Rounds for time 30 Burpees 30 Toes 2 Bar 30 Dumbel Snatch(Sağ 1-Sol 2) Cap time:30 Min
17-09-2017 PAZAR
Conditioning 10 Min Emom 200 M/175 M Row Rest:2 Min 10 Min Emom 12/10 Kb Swings(24kg-16kg) Rest:2 Min 10 Min Emom 15/12 Jump Squats
16-09-2017 CUMARTESİ
Strength 10 Min Emom 3 Back Squats(%75) Barbel Conditioning Push Press(40kg-20kg 25-20-15-10 Sumo Deadlift Hıgh Pull(40kg-20kg) 25-20-15-10
15-09-2017 CUMA
Conditioning 4 Round For time 400 M Run 25 Wall Balls(9kg-6kg) 25 Pull Ups Cap time:30 Min
14-09-2017 PERŞEMBE
WeightLift 5 Min Emom 1 Power Clean+1 Front Squat(Sc%75) Rest:2 Min 5 Min Emom 1 Squat Clean (%75) Conditioning 10 Min Emom 10-8 Burpess
13-09-2017 ÇARŞAMBA
Conditioning 10 Round for time 50 Double-Unders Or 75 Singel 30 Squats 300 M Row Cap time:30 Min
12-9-2017 SALI
WeightLifting 5 Min Emom 1 Power Snatch +1 Overhead Squat(Ss%75) Rest:2 Min 5 Min Emom 1 Squat Snatch(%75) Gymnastic Conditioning 10 Min Emom 12-10 Toes-To-Bar
11-09-2017 PAZARTESİ
Strength/Conditioning 20 Min Emom Odd:12 Kb Goblet Back Lunge sağ1-sol2(32-16kg) Even:8 Weight Paralel Dips Core Strength 4 Round 1 Min:Plank Rest:40 Sn 1 Min: Max Sit-Ups Rest:40 Sn
10-09-2017 PAZAR
Conditioning 21 Min Emom 1.Min:15-12 Cal Row 2.Min:15-12 Goblet Squat(32-16kg) 3.Min:15-12 HandReals Push-Ups Core 5 Round 20 Sn:Hollow Hold 40 Sn:Rest
9-09-2017 CUMARTESİ
Conditioning 5 Round for time 400 M Run 21 Burpess 18 Pull-Ups