14-07-2017 CUMA
Conditioning 20 Min Amrap 200 M Run 10 Burpess Core 5 Round 1 Min:Plank Rest:30 Sn 1 Min: Max Sit-Ups Rest:30 Sn
13-07-2017 PERŞEMBE
Weightlifting 3 Round Every 1:30 Min For 13:30 Min(9R) 1.R:4 Squat Snatches(%75) 2.R:3 Squat Snatches(%80) 3.R:2 Squat Snatches(%85) Strength Every 2 Min For 9 Min(6R) 10 Bench Press(%60)
12-07-2017 ÇARŞAMBA
Conditioning For time: 400 M Kb Farmer Carry (24-16kg) 1000 M Row 400 M Plate Overhead Walk(20-5kg) 1500 M Row Cap time:30 Min
11-07-2017 SALI
6 Round for time 25 Pull-Ups 15 Step Front-Rack Lunge(35-25kg) 25 Push-Ups 15 Step Front-Rack Lunge(35-25kg) Cap time:35 Min
10-07-2017 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 5 Front Squats(%75) Strength Every 1:30 Min For 9 Min(6R) 5 Deadlifts(%75) Static Strength 5 Round 20 Sn Hollow Hold Rest:20 Sn 20 Sn Plate Front Raise Hold Squat(15-5kg) Rest:20 Sn
9-07-2017 PAZAR
Conditioning 50-40-30-20-10 Cal.Row 35-30-25-20-15 Kb Swings(24-16kg)
9-07-2017 PAZAR
Conditioning 50-40-30-20-10 Cal.Row 35-30-25-20-15 Kb Swings(24-16kg)
8-07-2017 CUMARTESİ
5 Round for time 400 M Run 20 Front Squats(45-25kg)
7-07-2017 CUMA
Conditioning 5 Round total reps 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max Cal Row 1 Min:Rest Core Strength 4 Round 25 Sn:Hollow Hold 15 Sn:Rest 25 Sn Max Sit-Up 15 Sn:Rest
6-07-2017 PERŞEMBE
Conditioning 7 Round for time 7 Power Snatch(60kg-35kg) 7 Overhead Squats(60kg-35kg) 200 M Run Cap time:30 Min