28-5-2016 CUMARTESİ
Conditioning 200 M Run 21 Box jump(24″-20″) 200 M Run 18 Box Jump 200 M Run 15 Box Jump 200 M Run 12 Box Jump 200 M Run 9 Box Jump 200 M Run 6 Box Jump 200 M Run 3 Box Jump
27-5-2016 CUMA
Conditioning 3 Round total round 6 Min Amrap 3 Dead Lift(60kg-35kg) 3 Hang Power Clean(60kg-35kg) 3 Push Press(60kg-35kg) 3 Muscle-Up or 6 Ring Row/6 Hand Reals Push Up 20 Double-Unders or Lateral jump Rest:2 Min
26-5-2016 PERŞEMBE
WEİGTHLİFTİNG Every 1:30 Min For 12 Min(8R) Squat Snatch + Overhead Squat %65 of% 70(1RM SC)) (SC+FS) 1.2.Min:1+3 3.4.Min:2+2 5.6.Min:3+1 7.8.Min:4+0 -then- STRENGTH Every 1:30 Min For 12 Min(8R) 8 Bench Press(%65-70)
25-5-2016 ÇARŞAMBA
Conditioning Two Person Team 200 Cal.Assault bike 200 Cal.Row 150 Pull-up 150 Wall-Ball(9kg-6kg) Cap time:43 Min
24-5-2016 SALI
Conditioning 10 Round For time 15 Sit-Up 12 KB Swing(24kg-16kg) 10 Burpees Box jump Over(24″-20″) Cap time:40 Min
23-05-2016 PAZARTESİ
WEİGTHLİFTİNG Every 1:30 Min For 12 Min(8R) Squat Clean + Front Squat 80% of 90% (1RM SC)) (SC+FS) 1.2.Min:1+3 3.4.Min:2+2 5.6.Min:3+1 7.8.Min:4+0 -then- Conditioning 5 Round For time 75 Double -Unders or 125 Single Jump Rope 30 Push-Up Cap time:18 Min
22-5-2016 PAZAR
Conditioning 4 Round For time 30 KB Swings(24kg-16kg) 30 Push Ups
21-5-2016 CUMARTESİ
Conditioning For time: 1200 M Run 75 Pull-ups 800 M Run 50 Pulll-ups 400 M Run 25 Pull-ups
20-5-2016 CUMA
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squats(%75) -then- Conditioning 4 Round For time 25 Cal.Row 20 Lateral Burpees over Rower 15 Toes to Bar Cap Time:25 Min
19-5-2016 PERŞEMBE
Weightlifting/Conditioning 20 Min Emom Odd: 6 Power Snatch(52,5 kg) Even:6 Clean&Jerks ( 52,5 kg)