8-12-2016 PERŞEMBE
Weightlifting Every 1:30 Min For 13:30 Min(9R) 1.3.Round:3 Squat Clean (%70) 4.6.Roud: 2 Squat Clean (%75) 7.9.Round:1 Squat Clean (%80) Strength Every 1:30 Min For 9 Min(6R) 5 Push Jerks(%75)
7-12-2016 ÇARŞAMBA
Strength Every 1:30 Min For 10:30 Min(7R) 3 Bench Press(%80) Conditioning 200-150-100-50 Double unders Or Single 100-75-50-25 Air Squats Cap time:20 Min
6-12-2016 SALI
Weightlifting Every 1:30 Min For 13:30 Min(9R) 1.3.Round:3 Squat Snatch(%70) 4.6.Roud: 2 Squat Snatch(%75) 7.9.Round:1 Squat Snatch(%80) Strength Every 1:30 Min For 9 Min(6R) 3 Back Squat(%80)
5-12-2016 PAZARTESİ
Strength&Conditioning 5 Round For time: 25 Push-Ups 25 KB Swings(24kg-16kg) 25 KB Goblet Squat(24kg-16kg) Cap Time:35 Min
3-12-2016 CUMARTESİ
Strength&Conditioning 3 Round For time: 100 Double Unders Or Single 50 Wall Ball(9kg-6kg) 15 Muscle-Ups Or 15 Pull-Up/15 Hand-reals Push-Ups
2-12-2016 CUMA
Conditioning 5 Round For time: 20 Burpees Box Jump Over(24″-20″) 20 Toes-to-bar Cap time:35 Min
1-12-2016 PERŞEMBE
Weightlifting Every 1:30 Min For 13:30 Min(9R) 1.3.Round:5 Squat Clean (%60) 4.6.Roud: 3 Squat Clean (%70) 7.9.Round:1 Squat Clean (%80) Strength Every 1:30 Min For 9 Min(6R) 5 Push Press(%75)
30-11-2016 ÇARŞAMBA
Conditioning 10 Min Emom 60 M Shuttle Run Sprints(6X10M) Rest:5 Min 7 Round For time: 30 M Walking Lunge(3x10M) Cap time:20 Min
29-11-2016 SALI
Weightlifting Every 1:30 Min For 13:30 Min(9R) 1.3.Round:5 Squat Snatch(%60) 4.6.Roud: 3 Squat Snatch(%70) 7.9.Round:1 Squat Snatch(%80) Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(%75)
28-11-2016 PAZARTESİ
Conditioning 4 Round For time: 500 M Row 25 Burpees over the Row 15 Chest-to-Bar Pull-Up Cap time:35 Min