23-3-2017 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) Back Squat 8-8-6-6-4-4(%65-%70-%75) Core/Conditioning: 24 Min Emom 1.Min:Max Double-Under Or Single 1 Min:Max Sit-Up 1 Min:Max Plank 1 Min:Rest
22-3-2017 ÇARŞAMBA
Strength/Endurance 7 Min Amrap 7 Power Cleans(60kg-35kg) 20 Push-Ups Rest:3 Min 7 Min Amrap 5 Power Cleans(70kg-45kg) 20 Push -Ups Rest:3 Min 7 Min Amrap 3 Power Clean(80kg-55kg) 20 Push-Ups
21-3-2017 SALI
Strength/Endurance 15 Min Emom 1.7.Min:3 Squat Snatch(%70) 8.Min:Rest 9.15.Min:12-10 Toes-to-bar -then- Every 1:45 Min For 8:45 Min(5R) 10 M Dumbel Overhead Walking Lunge(Sağ Kol) 10 M Dumbel Overhead Walking Lunge(Sol Kol)
20-3-2017 PAZARTESİ
Conditioning 5 Round For time 20 Front Squat(45kg-25kg) 20 Pull-Up Cap time:25 Min
19-3-2017 PAZAR
Conditioning For time: 1600 M Row Rest:5 Min 1200 M Row Rest:4 Min 800 M Row Rest:3 Min 400 M Row Rest:2 Min 200 M Row
18-3-2017 CUMARTESİ
Conditioning 24 Min Emom 1.Min:18-17-16-15-14-13-12-11 Paralel Dips 2.Min:18-17-16-15-14-13-12-11 Cal Row 3.Min:Rest
17-3-2017 CUMA
Strength/Endurance For time 75 Kb Swing(24kg-16kg) 100 Burpess 125 Wall Ball(9kg-6kg) Cap time:30 Min
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