19-11-2017 PAZAR
Barbell Conditioning 5 Rounds for time 15 Front Squat(60kg-30kg) 15 Sumo Dead Lift Hıgh Pull(60kg-30kg)
18-11-2017 CUMARTESİ
Conditioning 60 Bar-Facing Burpees 30 Overhead Squats(50kg-30Kg) 10 Ring Muscle-Ups Or 15 C2Bar Pull-Ups Rest:5 Min 10 Ring Muscle-Ups Or 15 C2Bar Pull-Ups 30 Overhead Squats(50kg-30kg) 60 Bar-Facing Burpees
17-11-2017 CUMA
Conditioning 24 Min Emom 1.Min:200-250 M Row 2.Min:Max Dumbell Snatchs 3.Min:Rest
16-11-2017 PERŞEMBE
Conditioning 20 Min Amrap 30 Air Squats 20 Push Ups 10 Power Cleans(60kg-40kg)
15-11-2017 ÇARŞAMBA
Conditioning Two Person Team 4 Round For time 30 Cal.Assault Bıke 40 Cal.Row 50 Hand release Push-Ups Cap time:30 Min
14-11-2017 SALI
Strength&Conditioning 3 Rounds 20 Wall Ball(9kg-6kg) 15 Pull Ups 10 Deadlifts(100kg-50kg) Rest:5 Min 3 Rounds 10 Deadlifts(100kg-50kg) 15 Pull Ups 20 Wall Ball(9kg-6kg) Cap time:35 Min
13-11-2017 PAZARTESİ
Strength&Conditioning 20 Min Emom ODD:5 Back Squat(%70) EVEN:5 Seat Dumbell Press -then- Every 1:30 Min for 7:30 Min(5R) 10 One arm Dumbell Row
12-11-2017 PAZAR
Conditioning 30 Min Emom 1.Min:15-12 Cal Row 2.Min:15-12 Burpees 3.Min:Rest
11-11-2017 CUMARTESİ
Strength &Conditioning 20 Min Emom Odd: 5 Bench Press(%75)+10 Push-Ups Even:12 Step Plate Overhead Lunge(20kg-5kg)(Sağ1/Sol2)
10-11-2017 CUMA
Conditioning For Time: 15-12-9-6-3 Back Squat(100 kg-50kg) 75-60-45-30-15 Double Unders Or 150-120-90-60-30 Singel Jump rope Cap time:20 Min