25-8-2016 PERŞEMBE
Strength Every 1:30 Min For 10:30 Min(7R) 5 Back Squat(%75) Conditioning Every 5 Min for 25 Min(5R) 400 M Run 20 Kettlebell Swing(24kg-16kg) 50 Double-Unders Or Single
24-8-2016 ÇARŞAMBA
Conditioning 1.8 Min:3 Squat Snatch (%70) Rest:3 Min 12.19 Min:15-12 Toes-to-bar Rest:3 Min 23.30 Min:20-15 Hand-Release Push-Ups
23-8-2016 SALI
Strength Every 2 Min For 12 Min (6R) Front Squat 8-8-6-6-4-2(%65-70-75-80) Conditioning 3 Rounds of: 5 Min Amrap 10 Burpees 10 Pull-Ups 10 Thrusters(42,5kg-30kg) Rest:2 Min Cap time:25 Min
22-8-2016 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 5 reps Close Grip Bench Press Conditioning Every 2:15 Min For 22:30 Min (10R) 12 Dead Lift (85kg-35kg) 15 Wall Ball(9kg-6kg)
21-8-2016 PAZAR
20 Min Amrap 400 M Run 30 OH Plate Walking Lunges(20kg-10kg) 20 Burpees
20-8-2016 CUMARTESİ
Conditioning Murph 1600 M Run Then 5 Rounds of: 20 Pull-Up 40 Push -Up 60 Air Squat 1600 M Run Cap time:40 Min
19-8-2016 CUMA
Conditioning 5 Round 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max Cal Row 1 Min:Rest 1 Min:Double-Unders or Single 1 Min:Rest 1 Min:Max KB Swing(24kg-16kg) 1Min:Rest
18-8-2016 PERŞEMBE
Weightlifting Every 1:45 For 12:15 Min(7R) Squat Clean+Front Squat %75(1RM SC) (SC+FS) 1.2.Min:1+4 3.4.Min:2+3 5.Min:3+2 6.Min:4+1 7.Min:5+0 Conditioning 16 Min Emom Odd: 200 M -175 M Row Even:12 Weighted Sit-Up
17-8-2016 ÇARŞAMBA
Conditioning 5 Round For time 21 Wall ball(9kg-6kg) 15 Burpees 9 Dead Lift(100kg-45kg) Cap time:25 Min
16-8-2016 SALI
Weightlifting Every 1:45 For 12:15 Min(7R) Squat Snatch +Overhead Squat %75(1RM SSn) (SSn+OHS) 1.2.Min:1+4 3.4.Min:2+3 5.Min:3+2 6.Min:4+1 7.Min:5+0 Conditioning 10 Round For time 200 M Run or Row 30 Double-Unders or Hurdell lateral Jump Cap time:25 Min