3-09-2018 PAZARTESİ
Strength&Conditioning 4 Round For Time: 50 Air Squat 25 C2Bar Pull-Ups 20 Dead Lift(100kg-50kg) Cap Time:30 Min
2-09-2018 PAZAR
Conditioning For Time: 150 Sit Ups 1000 M Row 75 KB Swings(24kg-16kg) 1000 M Row 50 Wall-Ball(9kg-6kg)
1-09-2018 CUMARTESİ
Conditioning 42 Min Emom(7R) 1.Min:12-10 Cal.Assault Bike 2.Min:20-15 Push-Ups 3.Min:Rest 4.Min:18-15 Box Jumps(24’-20’) 5.Min: 200 M Run 6.Min:Rest
31-08-2018 CUMA
Strength&Conditioning 21-18-15-12-9-6-3 Squat Clean(50kg-35kg) Push-Press(50kg-35kg) Barbel Lateral Burpee Cap time:30 Min
30-08-2018 PERŞEMBE
Conditioning For Time: 800 M Run 150 Air Squats 100 Pull-Up 50 Step Overhead Plate Walking Lunge 800 M Run Cap time:30 Min
29-08-2018 ÇARŞAMBA
WeightLifting Every 1:30 Min For 15 Min(10R) 1 Power Snatch + 1 Squat Snatch(Ss%80) -Then- Strength 12 Min Emom Odd:10 Close Grıp Bench Press Even:10 Bent Over Dumbell Row
28-08-2018 SALI
Conditioning 00:00-04:00 Min:0.8 Mil Assault Bike 05:00-08:00 Min: 800 M Row 09:00-12:00 Min:Emom:15 Wall-Ball(9kg-6kg) 13:00-16:00 Min:Emom:70-50 Double-Unders Or 70-50 Single Jump rope 17:00-20:00 Min:50 Burpee
27-08-2018 PAZARTESİ
Strength&Conditioning 20 Min Emom Odd: 5 Hang Squat Clean+4 Thrusters(50kg-30kg) Even:Rest -Then- Gymnastic 10 Min Emom Odd:20-15 Toes-to-bar Even:Rest
26-08-2018 PAZAR
Conditioning 20 Min Emom Odd:10 Step Barbell Back Lunge(Sağ1/Sol2)+7 Barbell Push Press(50kg-30kg) Even:Rest
25-08-2018 CUMARTESİ
Conditining 6 Round for time: 200 M Run 10 Pull-Up 200 M Run 15 Push-Ups 200 M Run 20 Sit-Up 200 M Run 25 Squat