4-12 -2017 PAZARTESİ
Two Person Team Conditioning 5 K Row Every 1K 50 Air Squats Cap time:40 Min
1-12-2017 ARALIK CUMA
Strength&Conditioning 32 Min Emom(8R) 1.Min:5 Bench Press(%70) 2.Min:60 Double Unders Or 75 Single 3.Min:18/15 Cal.Row 4.Min:Rest
20-11-2017 PAZARTESİ
Strength Every 1:15 Min for 8:45 Min(7R) 3 Bench Press(%70-%65) Conditioning 5 Round For time 14 Step Front Rack Lunge(50kg-25kg)(Sağ1/Sol2) 70 Double-Unders Or 140 Singel Jump Rope Cap time:25 Min
19-11-2017 PAZAR
Barbell Conditioning 5 Rounds for time 15 Front Squat(60kg-30kg) 15 Sumo Dead Lift Hıgh Pull(60kg-30kg)
18-11-2017 CUMARTESİ
Conditioning 60 Bar-Facing Burpees 30 Overhead Squats(50kg-30Kg) 10 Ring Muscle-Ups Or 15 C2Bar Pull-Ups Rest:5 Min 10 Ring Muscle-Ups Or 15 C2Bar Pull-Ups 30 Overhead Squats(50kg-30kg) 60 Bar-Facing Burpees
17-11-2017 CUMA
Conditioning 24 Min Emom 1.Min:200-250 M Row 2.Min:Max Dumbell Snatchs 3.Min:Rest
16-11-2017 PERŞEMBE
Conditioning 20 Min Amrap 30 Air Squats 20 Push Ups 10 Power Cleans(60kg-40kg)
15-11-2017 ÇARŞAMBA
Conditioning Two Person Team 4 Round For time 30 Cal.Assault Bıke 40 Cal.Row 50 Hand release Push-Ups Cap time:30 Min
14-11-2017 SALI
Strength&Conditioning 3 Rounds 20 Wall Ball(9kg-6kg) 15 Pull Ups 10 Deadlifts(100kg-50kg) Rest:5 Min 3 Rounds 10 Deadlifts(100kg-50kg) 15 Pull Ups 20 Wall Ball(9kg-6kg) Cap time:35 Min
13-11-2017 PAZARTESİ
Strength&Conditioning 20 Min Emom ODD:5 Back Squat(%70) EVEN:5 Seat Dumbell Press -then- Every 1:30 Min for 7:30 Min(5R) 10 One arm Dumbell Row