19-07-2017 ÇARŞAMBA
Conditioning 5×500 M Row Rest: 2 Min -then- 5×25 Cal. Assault Bıke Rest: 2 Min
18-07-2017 SALI
Barbel Conditioning 21-18-15-12-9-6-3 Power Clean(60-35kg) Front Squat(60-35kg) Cap time:30 Min
17-07-2017 PAZARTESİ
Conditioning 10 Round for time: 10 Pull-Ups 10 Burpees 200 M Run Cap time:30 Min
16-07-2017 PAZAR
Conditioning 20 Min Emom Odd::10 Thruster(40-30kg) Even:10 Ring Push-Ups
15-07-2017 CUMARTESİ
Conditioning For time 50-35-20 Wall-Ball(9-6kg) 50-35-20 Deadlifts(60-35kg) 600M-400M-200M Medball Run(9-6kg)
14-07-2017 CUMA
Conditioning 20 Min Amrap 200 M Run 10 Burpess Core 5 Round 1 Min:Plank Rest:30 Sn 1 Min: Max Sit-Ups Rest:30 Sn
13-07-2017 PERŞEMBE
Weightlifting 3 Round Every 1:30 Min For 13:30 Min(9R) 1.R:4 Squat Snatches(%75) 2.R:3 Squat Snatches(%80) 3.R:2 Squat Snatches(%85) Strength Every 2 Min For 9 Min(6R) 10 Bench Press(%60)
12-07-2017 ÇARŞAMBA
Conditioning For time: 400 M Kb Farmer Carry (24-16kg) 1000 M Row 400 M Plate Overhead Walk(20-5kg) 1500 M Row Cap time:30 Min
11-07-2017 SALI
6 Round for time 25 Pull-Ups 15 Step Front-Rack Lunge(35-25kg) 25 Push-Ups 15 Step Front-Rack Lunge(35-25kg) Cap time:35 Min
10-07-2017 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 5 Front Squats(%75) Strength Every 1:30 Min For 9 Min(6R) 5 Deadlifts(%75) Static Strength 5 Round 20 Sn Hollow Hold Rest:20 Sn 20 Sn Plate Front Raise Hold Squat(15-5kg) Rest:20 Sn