9-09-2017 CUMARTESİ
Conditioning 5 Round for time 400 M Run 21 Burpess 18 Pull-Ups
8-09-2017 CUMA
Conditioning 7 Round 1.Min: Max Cal.Assault Bike Rest:1 Min 1.Min: 15 Bench Press(%55-60) Rest:1 Min
7-09-2017 PERŞEMBE
Strength Every 1:30 Min For 7:30(5R) 3 Front Squat(%75) Conditioning 10 Round For time 5 Squat Cleans(60-40kg) 30 Double Unders Or 50 Single Cap time:20 Min
6-09-2017 ÇARŞAMBA
HIIT 5 Round For Total Reps 1 Min: Max Box jumps(24″-20″) 1 Min: Wall Ball(9kg-6kg) 1 Min: Max Cal. Row 1 Min: Rest
5-09-2017 SALI
Strenght Conditioning 25 Min Amrap 30 Air Squats 20 Pull-Ups 10 Deadlifts (100kg-60kg) Core Strenght 4 Round 20 Sn Hollow Hold Rest:40 Sn 4 Round 1 Min:Plank 30 Sn:Rest
310-08-2017 PERŞEMBE
Conditioning For Time 3 Round For time 800 M Run 30 Dumbell Snatch(Sağ 1/Sol 2) 30 Wall Ball(9-6kg)
30-08-2017 ÇARŞAMBA
Conditioning 800-600-400-200 M Row 160-120-80-40 Double-Unders Or Single 50-40-30-20 Burpess Cap time:35 Min
29-08-2017 SALI
Conditioing 5 Round for time 400 M Run 29 Back Squat(60-40kg) Cap time:30 Min
28-08-2017 PAZARTESİ
Strength 20 Min Emom Odd:10 Bench Press(%55-60) Even:10 Kb Bent Over Row(24-16kg) Core Strength 5 Round 20 Sn Hollow Hold 10 V- Ups Cap Time:7 Min
27-08-2017 PAZAR
Conditioning For time 800 M Run 21 Thrusters(42,5-25kg) 600 M Run 15 Thrusters 400 M Run 9 Thrusters