15-10-2016 CUMARTESİ
Strength Every 1:45 Min For 12:15 Min(7R) 3 Back Squat(%80) Conditioning “Cement Mixer” Every 3 Min for 21 Min(7R) 400 M Run 12 Toes-to bar
14-10-2016 CUMA
Conditioning 7 Min Amrap 75 Double-Under or Single 12 Thrusters(42,5kg-25kg) Rest:3 Min 7 Min Amrap 50 Double-Under or Single 9 Thrusters(50kg-30kg) Rest:3 Min 7 Min Amrap 35 Double-Under or Single 6 Thrusters(60kg-40kg)
13-10-2016 PERŞEMBE
Conditioning 3 Round For time 21 Calorie Row 15 Barbel lateral Burpees 9 Squat Snatches(60kg-30kg) Cap time:18 Min -then- Gymnastic Conditioning 10 Min Emom Odd:Max Pull-Up Even: Rest
12-10-2016 ÇARŞAMBA
Conditioning 3 Person Team 2 Round 6 Min Max Cal Assault bike Rest:2 Min 6 Min Max Cal Row Rest:2 Min 6 Min Max Kb Swings (24kg-16kg) Rest:2 Min
11-10-2016 SALI
Strength Every 1:45 Min For 12:15 Min(7R) 3 Front Squat(%80) Conditioning 4 Round For time 5 Ring Muscle-Up or Chest to bar 10 Power Cleans(70kg-35kg) 25 Wall-Ball(9kg-6kg) Cap time:20
10-10-2016 PAZARTESİ
“Nancy” 5 Rounds for time 400 M Run 15 Overhead Squats(42,5kg-30kg) Cap time:25 Min
9-10-2016 PAZAR
Conditioning 30 Min Emom 1 Min: 12 Dumbell Snatch(Sağ1/Sol1)(30kg-12,5kg) 2.Min: 15/12 Burpees 3.Min: 15/12 Cal. Assault Bike
7-10-2016 CUMA
Conditioning 30 Min Emom 1.Min:12/15 Wall Ball(9kg-6kg) 2.Min:12/15 Toes to bar 3.Min:12/15 Box Jump(24″-20″)
6-10-2016 PERŞEMBE
Weightlifting Every 1:45 Min for 12:15 Min(7R) Squat Clean + Front Squat(SC%75) SC+FS 1.Round:1+4 2.Round:1+4 3.Round:2+3 4.Round:2+3 5.Round:3+2 6.Round:4+1 7.Round:5+0 Conditioning 5 Round For time: 6 Clean & Jerks(60kg-35kg) 6 Bar Muscle-Ups or 6 C2bar-Pull-up Cap time:15 Min
5-10-2016 ÇARŞAMBA
Skılls Rope ascent Conditioning Teams of 3 25 Min Amrap 50 Calorie Assault Bike 50 Burpees 5 Rope ascent