15-12-2016 PERŞEMBE
Weightlifting 10 Min Emom 2 Clean &Jerks(%75) Strength 10 Min Emom 2 Back Squat(%75) Gymnastic 10 Min Emom 15-12 Toes-to-bar
14-12-2016 ÇARŞAMBA
Conditioning Every 2 Min For 20 Min(10R) 200 M Row 10 Box Jumps(24″-20″) Gymnastic Every 1:15 Min For 12:30 Min(10R) 15-12-10 Ring Push-Up
13-12-2016 SALI
Weightlifting Every 1:30 Min for 15 Min(10R) 1.2.R:1 Squat Snatch(%80) 3.4:R:1 Squat Snatch(%85) 5.7.R: 1 Squat Snatch(%90) 8.10.R:1 Squat Snatch(%95) Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%80)
12-12-2016 PAZARTESİ
Strength&Conditioning 2 Person Team 3 Round For time: 75 Wall Balls(9kg-6kg) 50 Pull-Up 35 Burpees Cap time:30 Min
11-12-2016 PAZAR
Strength&Conditioning 5 Round For time: 15 Kb Swings(24kg-16kg) 15 Thruster(40kg-20kg)
10-12-2016 CUMARTESİ
Conditioning 30 Min Emom 1.Min:15/12 Cal Row 2.Min:15/12 Burpees 3.Min:Rest
9-12-2016 CUMA
Strength&Conditioning 25 Min Amrap 5 Deadlifts(110kg-60kg) 10 Chest-to-bar Pull-up 15 Wall-Ball(9kg-6kg)
8-12-2016 PERŞEMBE
Weightlifting Every 1:30 Min For 13:30 Min(9R) 1.3.Round:3 Squat Clean (%70) 4.6.Roud: 2 Squat Clean (%75) 7.9.Round:1 Squat Clean (%80) Strength Every 1:30 Min For 9 Min(6R) 5 Push Jerks(%75)
7-12-2016 ÇARŞAMBA
Strength Every 1:30 Min For 10:30 Min(7R) 3 Bench Press(%80) Conditioning 200-150-100-50 Double unders Or Single 100-75-50-25 Air Squats Cap time:20 Min
6-12-2016 SALI
Weightlifting Every 1:30 Min For 13:30 Min(9R) 1.3.Round:3 Squat Snatch(%70) 4.6.Roud: 2 Squat Snatch(%75) 7.9.Round:1 Squat Snatch(%80) Strength Every 1:30 Min For 9 Min(6R) 3 Back Squat(%80)