15-08-2017 SALI
Weightlifting 10 Min Emom 1 Power Snatch+1 Squat Snatch(Ss%80) Conditioning 12 Min Emom Odd:15-12 Box Jumps(24″-20″) Even:15-12 Air Squats
14-08-2017 PAZARTESİ
Strength 10 Min Emom 5 Dead Lift (%75) Strength Every 2:30 Min For 12:30 Min(5R) Bench Press 7-14-21-14-7(%70-%60-%50)
13-08-2017 PAZAR
Conditioning 1.Min:12-10 Assault Bıke 2.Min:20-15 Push-Ups 3.Min:Rest
12-08-2017 CUMARTESİ
Conditioning For time: 1200 M Run 50 Pull-Up 50 Wall Ball(9-6kg) 800 M Run 35 Pull-Up 35 Wall-Ball 400 M Run 20 Pull-Up 20 Wall-Ball
11-08-2017 CUMA
Conditioning: For time: Two Person Team 200 Cal Row 200 Cal Assault Bike Cap time:35 Min
10-08-2017 PERŞEMBE
Dumbell Conditioning 16 Min Emom Odd:8 Dumbell Snatch+8 Dumbell Push Press(Sağ kol) Even:8 Dumbell Snatch +8 Dumbell Push Press(Sol Kol) Core Strength 5 Round For time 20 Sit-Ups 20 Sn Hollow Hold Cap time: 8 Min
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)