25-09-2017 PAZARTESİ
Conditioning 10-9-8-7-6-5-4-3-2-1 KB Swings (32kg-16kg) Goblet Squats (32kg-16kg) 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull Ups Push Ups Cap time:25
21-09-2017 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) 8 Front Squat(%65) -then- Every 1:30 Min For 9 Min(6R) 8 Dead Lift(%65) -then- Every 1:30 Min For 9 Min(6R) 20-15 Push-Ups
20-09-2017 ÇARŞAMBA
İstanbul Throwdown WOD 3 For Time: Conditioning 300 Double-Unders Or 300 Single 1500 M Row 75 Wall Balls(9kg-6kg) Cap time: Rx 14 Min Cap time: Box 25 Min
19-09-2017 SALI
Strength&Conditioning 12-9-6 Power Cleans(40kg-30kg) Pull Ups 9-6-3 Power Cleans(60kg-40kg) Chest to Bar 6-4-2 Power Cleans (80kg-50kg) Bar Muscle ups Or Chest to Bar Cap time:20 Min Core strength 5 Round for time: 20 Sn Hollow Hold 10 V- Ups Cap Time:8 Min
18-09-2017 PAZARTESİ
Conditioning 3 Rounds for time 30 Burpees 30 Toes 2 Bar 30 Dumbel Snatch(Sağ 1-Sol 2) Cap time:30 Min
17-09-2017 PAZAR
Conditioning 10 Min Emom 200 M/175 M Row Rest:2 Min 10 Min Emom 12/10 Kb Swings(24kg-16kg) Rest:2 Min 10 Min Emom 15/12 Jump Squats
16-09-2017 CUMARTESİ
Strength 10 Min Emom 3 Back Squats(%75) Barbel Conditioning Push Press(40kg-20kg 25-20-15-10 Sumo Deadlift Hıgh Pull(40kg-20kg) 25-20-15-10
15-09-2017 CUMA
Conditioning 4 Round For time 400 M Run 25 Wall Balls(9kg-6kg) 25 Pull Ups Cap time:30 Min
14-09-2017 PERŞEMBE
WeightLift 5 Min Emom 1 Power Clean+1 Front Squat(Sc%75) Rest:2 Min 5 Min Emom 1 Squat Clean (%75) Conditioning 10 Min Emom 10-8 Burpess
13-09-2017 ÇARŞAMBA
Conditioning 10 Round for time 50 Double-Unders Or 75 Singel 30 Squats 300 M Row Cap time:30 Min