26-3-2017 PAZAR
Conditioning 30 Min Amrap 20 Cal.Row 20 Burpee Over Rower 20 Dumbel Snatch
25-3-2017 CUMARTESİ
Strength Every 1:30 Min For 9 Min(6R) 10 Bench Press(%65) Every 1:30 Min For 9 Min(6R) 15 Kb Goblet Squat(32kg-16kg) Every 1:30 Min For 9 Min(6R) 15 Ring Row
24-3-2017 CUMA
Conditioning Two Person Team 300 Cal.Row *Every 5 Min 50 Burpess* Cap time:40 Min
23-3-2017 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) Back Squat 8-8-6-6-4-4(%65-%70-%75) Core/Conditioning: 24 Min Emom 1.Min:Max Double-Under Or Single 1 Min:Max Sit-Up 1 Min:Max Plank 1 Min:Rest
22-3-2017 ÇARŞAMBA
Strength/Endurance 7 Min Amrap 7 Power Cleans(60kg-35kg) 20 Push-Ups Rest:3 Min 7 Min Amrap 5 Power Cleans(70kg-45kg) 20 Push -Ups Rest:3 Min 7 Min Amrap 3 Power Clean(80kg-55kg) 20 Push-Ups
21-3-2017 SALI
Strength/Endurance 15 Min Emom 1.7.Min:3 Squat Snatch(%70) 8.Min:Rest 9.15.Min:12-10 Toes-to-bar -then- Every 1:45 Min For 8:45 Min(5R) 10 M Dumbel Overhead Walking Lunge(Sağ Kol) 10 M Dumbel Overhead Walking Lunge(Sol Kol)
20-3-2017 PAZARTESİ
Conditioning 5 Round For time 20 Front Squat(45kg-25kg) 20 Pull-Up Cap time:25 Min
19-3-2017 PAZAR
Conditioning For time: 1600 M Row Rest:5 Min 1200 M Row Rest:4 Min 800 M Row Rest:3 Min 400 M Row Rest:2 Min 200 M Row
18-3-2017 CUMARTESİ
Conditioning 24 Min Emom 1.Min:18-17-16-15-14-13-12-11 Paralel Dips 2.Min:18-17-16-15-14-13-12-11 Cal Row 3.Min:Rest
17-3-2017 CUMA
Strength/Endurance For time 75 Kb Swing(24kg-16kg) 100 Burpess 125 Wall Ball(9kg-6kg) Cap time:30 Min