9-08-2017 ÇARŞAMBA
Conditioning 7 Min Max Reps Burpees Box Jumps Over(24″-20″) Rest:3 Min 7 Min Max Cal.Row Rest:3 Min 7 Min: Max Kb Goblet Squat(32-16kg)
8-08-2017 SALI
Conditioning 30 Min EMOM 1.Min:12-10 Cal Assault bıke 2.Min:Max C2Bar Pull-Up 3.Min:Rest
7-08-2017 PAZARTESİ
WeightLifting 10 Min Emom 5 Power Clean(%75) Strength Every 2 Min For 10 Min(5R) Front Squat 7-14-21-14-7(%75-65-%45) Gymnastic Conditioning 10 Min Max Reps HandReals Push-Ups
6-08-2017 PAZAR
Conditioning 30 Min Emom 1.Min:175-250 M Row 2.Min:12-10 Ring Dips Or Paralel Dips 3.Min:15-12 Medball Clean(9kg-6kg)
5-08-2017 CUMARTESİ
Conditioning 25 Min Amrap 15 Push-Ups 10 Toes-To-Bar 5 Dead Lift(115-70kg)
4-08-2017 CUMA
Conditioning 30 Min Amrap 200 M Dumbell Waiter Walking 21 Wall Ball(9kg-6kg) 200 M Medball Run(9kg-6kg)
3-08-2017 PERŞEMBE
Conditioning 3-6-9-12-9-6-3 reps for time Bar Facing Burpees over the bar Squat Snatch(60kg-35kg) Bar Muscle-Up Or C2Bar Pull-up Cap time:30 Min
2-08-2017 ÇARŞAMBA
Conditioning 6 Round 1 Min: Max Cal Assault Bıke 1 Min: Max Cal Row 1 Min :Rest -then- Core 5 Round 30 Sn :Hollow Hold Rest:1 Min
1-08-2017 SALI
Barbel Conditioning For time 24-21-18-15-12-9-6-3 Reps Power Clean(50-35kg) Shoulder the Overhead(50-35Kg) Cap time:30 Min
31-07-2017 PAZARTESİ
Conditioning 1200 M Row 8 Round Cındy(5 Pull-Up+ 10 Push-Up+15 Squat) 800 M Row 6 Round Cındy 400 M Row 4 Round Cındy Cap time:35 Min