16-3-2017 PERŞEMBE
Conditioning 30 Min Emom 1.Min:Max Cal. Row 2.Min:Double-Under Or Single 3.Min:Rest
15-3-2017 ÇARŞAMBA
Strength/Endurance 10 Round For time 7 C2B Pull-Ups 7 Thrusters(42,5kg-25kg) Cap time:25 Min
14-3-2017 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 5 Deadlift(%75-%80) Strength Every 1:30 Min For 9 Min(6R) 5 Front Squat(%75) Core Strength 15 Min Emom 1.Min:12-10 Toes-to-bar+20-15 Sit-Up 2.Min: Plank 3.Min:Rest
13-03-2017 PAZARTESİ
Conditioning Two Person Team For time: 200 M Row 20 Squat 20 HandReals Push-Up 400 M Row 40 Squat 40 HandReals Push-Up 600 M Row 60 Squat 60 HandReals Push-Up 800 M Row 80 Squat 80 HandReals Push-Up 1000 M Row 100 Squat 100 HandReals Push-Up Cap time:40 Min
12-3-2017 PAZAR
Conditioning 10 Round For time 10 Burpess 15 Wall Ball(9kg-6kg) 20 Cal.Row
11-3-2017 CUMARTESİ
Strength/ Endurance 24 Min Emom 1.Every 1:30 Min 20 Dumbel Front Lange(sağ1/sol2) 2.Every 1:30 Min 20 Renegade
10-3-2017 CUMA
Strength Every 1:30 Min For 9 Min(6R) 7 Back Squat(%70) -then- 10 Min Emom 5 Dead Lift(%70) Core 4 Round 1 Min: Plank 1 Min:Max Sit-Up 1 Min:Rest
9-3-2017 PERŞEMBE
Weightlifting 10 Min Emom 1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch+3 Overhead Squat (Snatch%60-%70) Conditioning 6 Round total reps 1 Min: Max Double Unders Or Single 1 Min: Max Push-Up 1 Min:Rest
8-3-2017 ÇARŞAMBA
Conditioning For Time: 40 Min Emom 1.Min:200 M Run 2.Min:15-12 Burpess 3.Min:20-15 Wall-Ball(9kg-6kg) 4.Min:Rest
7-3-2017 SALI
Strength/Endurance 5 Round for time of: 7 Squat Cleans(75kg-35kg) 14 Kettlebell Swings(24kg-16kg) Cap time:25 Min