19-08-2017 CUMARTESİ
Strength Every 2 Min For 12 Min(6R) Back Squats 15-15-12-12-10-10(%55-%60-%65) Strength Every 2 Min For 12 Min(6R) Push Press 10-10-8-8-6-6(%60-%65-%70)
18-08-2017 CUMA
Conditioning 3 Round For tıme 30 Pull-Up 400 M Run Cap time:24 Min
17-08-2017 PERŞEMBE
Weightlifting 10 Min Emom 1 Power Clean+1 Squat Clean(Sc%80) Conditioning 14 Min Emom Odd:18-15 HandReals Push-Ups Even:18-15 Jumping Lunge(Sağ1/Sol 2)
16-08-2017 ÇARŞAMBA
Conditioning Two Person Team 2 Round For time 100 Cal Row 80 Burpees 60 Kb Swings(24kg-16kg) Cap time:35 Min
15-08-2017 SALI
Weightlifting 10 Min Emom 1 Power Snatch+1 Squat Snatch(Ss%80) Conditioning 12 Min Emom Odd:15-12 Box Jumps(24″-20″) Even:15-12 Air Squats
14-08-2017 PAZARTESİ
Strength 10 Min Emom 5 Dead Lift (%75) Strength Every 2:30 Min For 12:30 Min(5R) Bench Press 7-14-21-14-7(%70-%60-%50)
13-08-2017 PAZAR
Conditioning 1.Min:12-10 Assault Bıke 2.Min:20-15 Push-Ups 3.Min:Rest
12-08-2017 CUMARTESİ
Conditioning For time: 1200 M Run 50 Pull-Up 50 Wall Ball(9-6kg) 800 M Run 35 Pull-Up 35 Wall-Ball 400 M Run 20 Pull-Up 20 Wall-Ball
11-08-2017 CUMA
Conditioning: For time: Two Person Team 200 Cal Row 200 Cal Assault Bike Cap time:35 Min
10-08-2017 PERŞEMBE
Dumbell Conditioning 16 Min Emom Odd:8 Dumbell Snatch+8 Dumbell Push Press(Sağ kol) Even:8 Dumbell Snatch +8 Dumbell Push Press(Sol Kol) Core Strength 5 Round For time 20 Sit-Ups 20 Sn Hollow Hold Cap time: 8 Min