12-6-2017 PAZARTESİ
Conditioning 20 Min Amrap 7 Burpee Box Jumps Over(24″-20″) 14 Toes-to-bar 21 Wall-Ball(9kg-6kg)
11-6-2017 PAZAR
4 Round For time 400 M Run 25 Sumo Deadlift Hıgh Pull-Ups(40kg-25kg)
10-6-2017 CUMARTESİ
Strength/Conditioning For time: 50-40-30-20-10 Pull-Ups Air Squat Push-Ups
9-6-2017 CUMA
Strength Every 1:30 Min For 9 Min(6R) Back Squats 6-4-2-2-4-6(%75-%80-%85) Row Conditioning 7×300 M Row Rest:1 Min
8-6-2017 PERŞEMBE
Conditioning For time: Two Person Team 100 Cal Assault Bike 100 Kettlebell Swings(24kg-16kg) 80 Cal Assault Bike 80 Kettlebell Swings 60 Cal Assault Bike 60 Kettlebell Swings Cap time:30 Min
7-6-2017 ÇARŞAMBA
Weightlifting Conditioning 10 Min Emom 1 Power Clean + 1 Squat Clean (Sc%80) Strength 12 Min Emom Odd: 12 Paralel Dips Even: 12 Barbel Curl
6-6-2017 SALI
Conditioning 14 Min Emom Odd: 1 Power Snatch +1 Squat Snatch((Work up to a heavy) Even:5 Ring Muscle-Up Or 5 C2Bar Pull-Up/5 Push-Ups “Core Stability” 4 Round 30 Sn Hollow Body Hold Rest:30 Sn 3 Round 1 Min Plank Rest:30 Sn
5-6-2017 PAZARTESİ
Conditioning For Time 40 Thrusters(42,5-25kg) 40 Bar Facing Burpees 30 Thrusters 30 Bar Facing Burpees 20 Thrusters 20 Bar Facing Burpees Cap time:30 Min
4-6-2017 PAZAR
Conditioning 5 Round For time 20 Calorie Row 400 M Run 20 Dumbel Snatch
3-6-2017 CUMARTESİ
Conditioning 4 Round 200 M Farmery caary(32-16kg) 20 Burpees Box Jump(24″-20″)