7-5-2016 CUMARTESİ
Conditioning 4 Round Each For time 1000 M Assault Bike 1000 M Row 1000 M Run Rest:4 Min
6-5-2016 CUMA
Weightlifting Every 2 Min For 12 Min(6R) 6 Squat Clean(%70) -then- Strength Every 1:30 Min For 10:30 Min(7R) 6 Bench Press(%65)
5-5-2016 PERŞEMBE
Weightlifting Every 2 Min For 12 Min(6 Round) 6 Squat Snatch(%70) -then- Conditioning 15 Min Amrap 250 M Row 10 Row Facing Burpees
4-5-2016 ÇARŞAMBA
Conditioning 5 Round total Rep 1 Min:Push Press(35kg-15kg) Rest:30 Sn 1 Min:Max Cal Assault Bike Rest:30 Sn 1 Min:Kettlebell Swings (24/16 kg) Rest:30 Sn 1 Min:Max Double-Unders or Single jump rope Rest:30 Sn
3-5-2016 SALI
Conditioning 25 Toes-to-bar 50 Wall Ball(9kg-6kg) 75 Push-Ups 1000 M Row 75 Push -Ups 50 Wall Ball 25 Toes-to -bar Cap time:35 Min
2-5-2016 PAZARTESI
Conditioning 5 Round For time 10 Dead Lift(70kg-35kg) 10 Front Squat(70kg-35kg) 15 C2Bar Pull-Up Cap time:25 Min
1-5-2016 PAZAR
CONDİTİONİNG 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
30-4-2016 CUMARTESİ
CONDİTİONİNG 3 Round 1000 M Run 1600 M Assault Bike Rest: 2 Minutes After Each Round
29-4-2016 CUMA
STRENGHT 20 Min Emom Odd: 5 Bench Press(%65) Even:12-10 Cal Row -then- CORE 5 Round Plank:1:15 Min Rest: 45 Sn
28-4-2016 PERŞEMBE
STRENGHT 1.5. Min:3 Back Squat(%75) 6.10.Min:5 Back Squat(%65) -then- CONDİTİONİNG 100-80-60-40-20 Double Unders or Single Jump Rope 50-40-30-20-10 Thrusters(20kg-10kg)