29-4-2017 CUMARTESİ
Strength/Endurance 5 Round for time 400 M Run 21 Deadlift(85kg-50kg)
28-4-2017 CUMA
Conditioning 6 Round 1 Min: Max Cal.Assault Bıke Rest:30 Sn 1 Min: Max reps Burpees Rest:30 Sn 1 Min: Max Cal Row Rest:30 Sn 1 Min: Max Double-Unders Or Singele Rest:30 Sn
27-4-2017 PERŞEMBE
Strength/Endurance 18 Min Emom 6 Round 1.Min: 10 Back Squat(%50) 2.Min: Max Air Squats 3.Min: Recovery Run(60M) Core Strength/Shoulder stabilize 3 Round 10 Dumbell Turkish Get-up(5 Sağ/5 Sol) 15 Toes-to -bar Cap time:15 Min
26-4-2017 ÇARŞAMBA
Weightlifting/Conditioning Every 2:30 Min for 12:30 Min(5R) 1.Round:10 Squat Snatch(%65) 2.Round:8 Squat Snatch(%70) 3.Round:6 Squat Snatch(%75) 4.Round:4 Squat Snatch(%80) 5.Round:2 Squat Snatch(%85) Conditioning 21-15-9 Shoulder the Overhead(60kg-35kg) Chest 2 Bar Pull-Up Cap time:15 Min
25-04-2017 SALI
Weightlifting/Conditioning Every 2:30 Min for 12:30 Min(5R) 1.Round:10 Squat Clean (%65) 2.Round:8 Squat Clean (%70) 3.Round:6 Squat Clean (%75) 4.Round:4 Squat Clean (%80) 5.Round:2 Squat Clean (%85) Strength Every 1:30 Min For 10:30 Min(7R) 5 Bench Press(%75)
24-4-2017 PAZARTESİ
Conditioning 30 Min Emom 1.Min:14-12 Dumbel Snatch(Sağ1/Sol2) 2.Min:18-15 Cal.Row 3.Min:Rest
23-04-2017 PAZAR
Conditioning For time: 50 Push Press(35kg-20kg) 400 M Medball Run(9kg-6kg) 50 Burpess 400 M Medball Run(9kg-6kg) 50 Push Press(35kg-20kg)
22-04-2017 CUMARTESİ
Strength/Conditioning 4 Round for time: 15 Deadlifts(100kg-70kg) 10 Handstand Push-ups or 25 Handreals Push -Up 50 Double Unders or 100 Single
21-04-2017 CUMA
Conditioning Strength Every 1:15 Min for 15 Min(12R) 1.Round:10 Single-Arm Dumbbell Push Press (Left Arm) 10 Single-Arm Dumbbell Push Press(Right Arm) 2. Round:15 Weighted Sit -Up(10kg-5kg) Conditioning 2×2000 M Row Work:1/Rest:1
20-04-2017 PERŞEMBE
Conditioning 6 Round 1 Min:Max Wall-Ball(9kg-6kg) 30 Sn:Rest 1 Min:Toes-to-bar 30 Sn:Rest 1 Min:Plank 30 Sn:Rest