28-10-2017 CUMARTESİ
Strength&Conditioning 20 Min Amrap 5 Deadlift(110kg-65kg) 13 Push-Ups 9 Box Jumps (24”-20”)
27-10-2017 CUMA
Gymnastıc Conditioning 24 Min Amrap 15 Pull-ups 30 Squats
26-10-2017 PERŞEMBE
Strength &Conditioning 28 Min Emom(7R) 1.Min:6-5 Squat Snatch(60kg-35kg) 2.Min:Rest 3.Min:20-15 Wall ball(9kg-6kg) 4.Min:Rest
25-10-2017 ÇARŞAMBA
Row Conditioning 5×500 M Max effort Row Rest:2 Min 5×250 M effort Row Rest:1 Min
24-10-2017 SALI
Strength Every 1:15 Min for 7:30 Min(6R) 5 Bench Press(%75) Every 1:15 Min for 7:30 Min(6R) 10 Seat Dumbell Shoulder Press Conditioning 15 Min Amrap 50 Double-Unders or 100 Single 15 Burpees
23-10-2017 PAZARTESİ
PAZARTESİ Strength Endurance 20 Min Emom 1.Min:6 Back Squat(%70)+Max effort Jumping Lunge 2.Min: Rest Core Strength 12 Min Emom 1.Min: 15 Weighted Sit-Ups 2.Min: Plank 3.Min: Rest
22-10-2017 PAZAR
Conditioning 6 Round total reps 1 Min: Max Cal.Assault Bike Rest:1 Min 1 Min: Max Push-Ups Rest:1 Min
21-10-2017 CUMARTESİ
Conditioning 50-40-30-20-10 Cal Row Air Squats Handreals Push-Ups
20-10-2017 CUMA
Conditioning 6 Round For time 5 Squat Snatch(50kg-30kg) 8 Push Press(50kg-30kg) 11 Bar Facing Burpees Cap time:27 Min
19-10-2017 PERŞEMBE
Conditioning 35 Min Emom (10R) Odd Rounds: Every 3:30 Min 6 Power Cleans (60kg-40kg) 12 Deadlifts(60kg-40kg) 50 Double Unders Or 100 Singles Even Rounds: Every 3:30 Min 6 Front Squats(60kg-40kg) 12 Pull-Ups 50 Double-Unders Or 100 Singles