4-08-2017 CUMA
Conditioning 30 Min Amrap 200 M Dumbell Waiter Walking 21 Wall Ball(9kg-6kg) 200 M Medball Run(9kg-6kg)
3-08-2017 PERŞEMBE
Conditioning 3-6-9-12-9-6-3 reps for time Bar Facing Burpees over the bar Squat Snatch(60kg-35kg) Bar Muscle-Up Or C2Bar Pull-up Cap time:30 Min
2-08-2017 ÇARŞAMBA
Conditioning 6 Round 1 Min: Max Cal Assault Bıke 1 Min: Max Cal Row 1 Min :Rest -then- Core 5 Round 30 Sn :Hollow Hold Rest:1 Min
1-08-2017 SALI
Barbel Conditioning For time 24-21-18-15-12-9-6-3 Reps Power Clean(50-35kg) Shoulder the Overhead(50-35Kg) Cap time:30 Min
31-07-2017 PAZARTESİ
Conditioning 1200 M Row 8 Round Cındy(5 Pull-Up+ 10 Push-Up+15 Squat) 800 M Row 6 Round Cındy 400 M Row 4 Round Cındy Cap time:35 Min
30-07-2017 PAZAR
5 Round For time 400 M Run 21 Kb Swings(24-16kg) 21 Box Jumps(24″-20″)
29-07-2017 CUMARTESİ
Strength Every 1:30 Min For 7:30 Min(5R) 10 Barbel Step Back Lunge Strength Every 1:30 Min For 7:30 Min(5R) 10 Push Press Gymnastic Strength Every 1:30 Min For 9:00 Min(6R) 12 Strick Pull-Ups
28-07-2017 CUMA
“Conditioning” 5 Rounds for reps 1 Min: Wall-Ball(9-6kg) 1 Min: Cal.Row 1 Min: HandReals Push-Ups 1 Min:Rest
27-07-2017 PERŞEMBE
“Core” 4 Round 1 Min: Plank 30 Sn:Rest “Conditioning” 3-6-9-12-9-6-3 Reps Bar Facing Burpees Over The Bar Squat Clean(80-40kg) Ring Muscle-Ups Or C2 Bar Pull-Ups Cap time:25 Min
26-07-2017 ÇARŞAMBA
Strength Every 1:30 Min For 7:30 Min(5R) Bench Press 10-8-6-4-2(%65-70-75-80-85) Strength Every 1:30 Min For 7:30 Min(5R) 5 Dead Lift(%75) Static Strength 4 Round 25 Sn:Hollow Hold 25 Sn:Rest 25 Sn:Plate Front Raise Hold Squat(15-5kg) Rest:25 Sn