12-10-2017 PERŞEMBE
Conditioning Two Person Team 80-60-40-20 Cal. Assault Bıke Burpee Box Jump Overs(24”20”) Cap time:35 Min
11-10-2017 ÇARŞAMBA
Strength Every 1:15 Min for 10 Min(8R) 3 Deadlift(%80) Every 1:15 Min for 10 Min(8R) 3 Back Squats(%80) Core Strength 5 Round for time 20 Sn Hollow Hold 20 Sn V-Ups Cap time:10 Min
10-10-2017 SALI
Conditioning Two Person Team For time: 1500 M Row Hemen Ardından 10 Round 20 Push-Ups 25 Air Squats 30 Sit-Up Cash-out 1500 M Row Cap time:35 Min
9-10-2017 PAZARTESİ
Barbel Conditioning 60 Push Press(45kg-30kg) 60 Hang Power Cleans(45kg-30kg) 60 Front Squats(45kg-30kg) “Cash out” 60 Barbel Lateral Burpess Over Cap time:35 Min
8-10-2017 PAZAR
Conditioning 24 Min Emom(16R) 1.Every 1:30 Min 30 Step Dumbell Front Lange(Sağ 1/Sol 2) 2.Every 1:30 Min 20 Dumbell Renegade Row(Sağ 1/Sol 2)
7-10-2017 CUMARTESİ
Conditioning 5 Round for time 20 Dumbell Snatch 75 Double-Unders Or 100 Single Jump Rope
6-10-2017 CUMA
Strength&Conditioning Every 10 Min for 30 Min (3R) 1000 M Row 21 Bench Press(60kg-35kg) “Core” 3 Round 30 Sn:Hollow Hold 30 Sn:Rest 30 Sn:Sit-Ups 30 Sn:Rest
5-10-2017 PERŞEMBE
Conditioning Two Person Team 4 Round For time 50 Cal.Assault Bike 40 Pull-Ups Cap time:30 Min
4-10-2017 ÇARŞAMBA
Strength&Conditioning 32 Min Emom 1.Min:6-8 Deadlift(%75) 2.Min:20-15 Push Ups 3.Min:15-20 Kettlebell Swings(24kg-12kg) 4.Min:Rest:
3-10-2017 SALI
“Core” 4 Round 1 Min:Plank 30 Sn:Rest “Conditioning” 14 Min Emom(7R) 1.Min:200 M-250 M Row 2.Min:10 Dumbbell Thrusters “Core” 4 Round 30 Sn Hollow Hold 1 Min:Rest