27-9-2016 SALI
Strength Every 1:30 Min for 10:30 Min(7R) 4 Bench Press(%75) Conditioning 6 Rounds total reps 1 Min: Max Cal. Row 1 Min: Max Double-Unders or Single 1 Min: Rest
26-9-2016 PAZARTESİ
Conditioning 5 Round each for time 25 Pull-Up 30 Push-Up 35 Squat Rest:2 Min Cap time:40 Min
25-9-2016 PAZAR
Conditioning For time: 400 M Run 20 Pull-ups 20 Thrusters(35Kg-25Kg) 400 M Run 20 KB swings(24Kg-16Kg) 20 Pull-Ups 20 Box jumps (24″-20″) 20 Thrusters 400 M Run 20 Box jumps(24″-20″) 400 M Run
24-9-2016 CUMARTESİ
20 Min Emom Odd:7 Dead Lift(%75) Even:10 Weight Dips
23-9-2016 CUMA
Conditioning 6 Round total reps 1 Min Max Cal Row 1 Min:Rest 1 Min:Max Burpees Box Jump(24″-20″) 1 Min:Rest
22-9-2016 PERŞEMBE
Conditioning 2 Round for time 20 Thrusters(42,5kg-25kg) 20 Sumo Deadlift High Pulls(42,5-25) 20 Jerks(42,5-25) 20 Front Squats(42,5-25) 20 OHS(42,5-25) Cap time:25 Min Core 4 Round 1:15 Min:Plank 1 Min:Rest
21-9-2016 ÇARŞAMBA
Weightlifting Every 2 minutes for 20 minutes (10R) 1 Power Clean + 1 Squat Clean + 1 Front Squat(Work up to heavy) Gymnastics For time: 100 Toes to Bar 10 Air Squat every time you drop off the bar Cap time:15 Min
20-9-2016 SALI
Weightlifting Every 2 minutes for 20 minutes (10R) 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat(Work up to heavy) Conditioning 21-15-9 Chest to bar Pull-Up 5-3-1 Squat Snatch(%75) Cap time:15 Min
19-9-2016 PAZARTESİ
Strength Every 1:30 Min for 9 Min(6R) 5 Front Squat(%70) Conditioning For Time: 100-80-60-40-20 Double-Under or Single 50-40-30-20-10 Wall Ball(9kg-6kg) 25-20-15-10-5 Burpees Cap time:35 Min
18-9-2016 PAZAR
5 Round for time 400 M Run 10 Hang Power Clean(50kg-35kg) 10 Push Press(50kg-35kg)