15-10-2017 PAZAR
Conditioning 4 Round for time 30 Kettlebell Swings(24kg-12kg) 30 Burpees
14-10-2017 CUMARTESİ
Row Conditioning 10×500 M Row Max effort Rest:2:30 Min
13-10-2017 CUMA
Weightlifting Every 1:15 Min for 10 Min(8R) 3 Snatch(%75) Strength Every 1:15 Min for 10 Min(8R) 3 Front Squats(%80) Core Strength 5 Round 1 Min:Plank Rest:30 Sn 1 Min:Sit-Ups Rest:30 Sn
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