1-11-2017 ÇARŞAMBA
Conditioning 20 Min Amrap 9 Toes-to-bar 12 Kettlebell Swing(24kg-16kg) 15 Box Jumps (24”-20”)
31-10-2017 SALI
Weightlifting Every 1:15 Min for 12:30 Min(10R) 1.3.Round: 3 Squat Clean(%75) 4.6. Round:2 Squat Clean(%80) 7.10.Round:1 Squat Clean(%85) Conditioning For Time: 9-15-21-15-9 Thrusters(42,5kg-30kg) Pull Ups Cap time:15 Min
30-10-2017 PAZARTESİ
Conditioning Two Person Team 2000 M Row 100 Burpees 150 Kb Goblet Squat(24kg-12kg) 100 Burpees 2000 M Row Cap time:35 Min
29-10-2017 PAZAR
6 Round For Time 15 Toes-to-bar 12 Power Snatch(40kg-25kg) 8 Overhead Squat(40kg-25kg)
28-10-2017 CUMARTESİ
Strength&Conditioning 20 Min Amrap 5 Deadlift(110kg-65kg) 13 Push-Ups 9 Box Jumps (24”-20”)
27-10-2017 CUMA
Gymnastıc Conditioning 24 Min Amrap 15 Pull-ups 30 Squats
26-10-2017 PERŞEMBE
Strength &Conditioning 28 Min Emom(7R) 1.Min:6-5 Squat Snatch(60kg-35kg) 2.Min:Rest 3.Min:20-15 Wall ball(9kg-6kg) 4.Min:Rest
25-10-2017 ÇARŞAMBA
Row Conditioning 5×500 M Max effort Row Rest:2 Min 5×250 M effort Row Rest:1 Min
24-10-2017 SALI
Strength Every 1:15 Min for 7:30 Min(6R) 5 Bench Press(%75) Every 1:15 Min for 7:30 Min(6R) 10 Seat Dumbell Shoulder Press Conditioning 15 Min Amrap 50 Double-Unders or 100 Single 15 Burpees
23-10-2017 PAZARTESİ
PAZARTESİ Strength Endurance 20 Min Emom 1.Min:6 Back Squat(%70)+Max effort Jumping Lunge 2.Min: Rest Core Strength 12 Min Emom 1.Min: 15 Weighted Sit-Ups 2.Min: Plank 3.Min: Rest