26-08-2017 CUMARTESİ
Conditioning For time: 400 M Kb Farmer Carry(32kg-16kg) 200 M Double Kettlebell Front Rack Carry(32kg-16kg) 100 Kb Goblet Squats(32kg-16kg)
25-08-2017 CUMA
Conditioning İstanbul Throwdown 3.Wod 500 M Row 40 Pull-Up 30 Wall Ball(9-6kg) 150 Double-Unders Or 150 Single 30 Wall Ball 40 Pull-Up 500 M Row Time Cap:14 Min
24-08-2017 PERŞEMBE
Conditioning: Two Person Team 200 Cal Assault Bike 2K Row 400 M Walking Lunge Cap time:35 Min
23-08-2017 ÇARŞAMBA
Weightlifting Every 2 min for 12 Min(6R) Squat Clean + Front Squat (1RM SC)%70 (SC+FS) 1+5 2+4 3+3 4+2 5+1 6+0 Gymnastic Strength Every 1:30 Min for 9 Min(6R) 5 Weighted Paralel Dips Or 10 Paralel Dips
22-08-2017 SALI
İstanbul Throwdown Wod 2 Stamina/Speed 21-15-9 Power Snatch(35-25kg) Toes-to-bar Cap time:7 Min Strength 10 Min Emom 3 Back Squats (%75)
21-08-2017 PAZARTESİ
Conditioning 16 Min Emom 1.Min:12-10 Dumbell Clean&jerks 2.Min:12-10 Burpess “Accessory” 12 Min Emom 1.Min: 12 Alt Dumbell Curl(Sağ1/Sol1) 2.Min: Push Ups Hold
20-08-2017 PAZAR
Conditioning 30 Min Emom 1.Min: 10 Dead Lift(%65) 2.Min: 12-10 Cal.Assault Bıke 3.Min: Rest
19-08-2017 CUMARTESİ
Strength Every 2 Min For 12 Min(6R) Back Squats 15-15-12-12-10-10(%55-%60-%65) Strength Every 2 Min For 12 Min(6R) Push Press 10-10-8-8-6-6(%60-%65-%70)
18-08-2017 CUMA
Conditioning 3 Round For tıme 30 Pull-Up 400 M Run Cap time:24 Min
17-08-2017 PERŞEMBE
Weightlifting 10 Min Emom 1 Power Clean+1 Squat Clean(Sc%80) Conditioning 14 Min Emom Odd:18-15 HandReals Push-Ups Even:18-15 Jumping Lunge(Sağ1/Sol 2)