14-7-2016 PERŞEMBE
Weightlifting/Conditioning 20 Min Emom Odd: 3 Squat Snatch(%70) Even:9 Bar Facing Burpees
13-7-2016 ÇARŞAMBA
Conditioning 20 Round total Cal 1 Min Max Cal. Row 1 Min:Rest
12-7-2016 SALI
Strength Every 1:30 Min for 9 Min(6R) 6 Back Squat(%70) -then- Strength Every 1:30 Min for 9 Min(6R) 15 Chest-to Bar Pull-Up -then- Conditioning 10 Min Amrap 30 Double-Unders or 50 Single
11-7-2016 PAZARTESİ
Strength/ Conditioning Every 1:30 Min for 36 Min (24R) 1.Round:15-18 Cal Assault Bike 2.Round:15-12 Bench Press(%55) 3.Round:25-30 Sit-Up
10-7-2016 PAZAR
Conditioning Every 4 Min for 24 Min(6R) 250 M Row 25 Wall Ball(9kg-6kg) (score each round for time)
9-7-2017 CUMARTESİ
Conditioning 3 Round For Time: 35 Burpees -Rest: 1 Minute 400 M Run -Rest: 1 Minute 35 Box Over Jumps(24″-20″) -Rest:1 Minute 500 M Row -Rest:1 Minute
8-7-2016 CUMA
Conditioning 5 Round for time: 12 Thrusters(52,5kg-25kg) 50 Double-Under or 100 Single
4-7-2016 PAZARTESİ
For time: Conditioning 1000 M Row 30 Power Cleans(75kg-35kg) 75 Push -Up 1000 M Row Cap time:35 Min
3-8-2016 ÇARŞAMBA
Strength Every 2 Min for 12 Min(6R) Back Squat 12-12-8-8-6-6(%65-%70-%75) Conditioning 20 Min Amrap 250 M Row 25 Push -Up
3-8-2016 ÇARŞAMBA
Strength Every 2 Min for 12 Min(6R) Back Squat 12-12-8-8-6-6(%65-%70-%75) Conditioning 20 Min Amrap 250 M Row 25 Push -Up