24-06-2018 PAZAR
For Time: 800 M Run 50 Burpee 50 Kb Goblet Squats(24kg-8kg) 35 Burpee 35 Kb Goblet Squats 20 Burpee 20 Kb Goblet Squats 800 M Run
23-06-2018 CUMARTESİ
Conditioning 5 Round for time 500 M Row 400 M Run 20 Cal Assault Bike
22-06-2018 CUMA
Strength 5 Round 10 Single Arm Dumbell Split Thruster(R) 10 Single Arm Dumbell Split Thruster(L) Rest:1 Min -Then- 5 Round 10 Single Arm Ring Row(R) 10 Single Arm Ring Row(L) Rest:1 Min -Then- Conditioning 5 rounds for reps 2 Min Max Effort Burpee Box Jumps(24’-20’) Rest:1 Min
21-06-2018 PERŞEMBE
Strength &Conditioning For Time: 800 M Run 50 Chest to Bar Pull-Ups 21 Power Snatch(60kg-35kg) 15 Overhead Squat(60kg-35kg) 9 Squat Snatch(60kg-35kg) 800 M Run Cap time:30 Min
20-06-2018 ÇARŞAMBA
Strength&Conditioning Two Person Team 35 Min Amrap 30 Dead Lift(60kg-45kg) 30 Cal.Assault Bike 30 Burpee Barbel Lateral Jumps
19-06-2018 SALI
Shoulder Stabilty &Core Control Every 2:30 Min For 10 Min(4R) 6 Dumbell Turkish Get-Up(Rıght 1/Left 2) -Then- Strength 20 Min Emom Odd:12 Bench Prees(%50) Even:12 Bent Over Dumbell Row
18-06-2018 PAZARTESİ
Strength Every 2 Min For 14 Min(7R) Front Squat 5-10-15-20-15-10-5(%70-%60-%50-%40) -Then- Conditioning 50-35-20 Wall-Ball(9kg-6kg) 150-120-90 Double-Unders or Single jump rope Cap time: 20 Min
14-06-2018 PERŞEMBE
Strength&Conditioning Every 6 Min For 30 Min(5R) 10 Power Clean(60kg-45kg) 8 Burpees 6 Front Squat(60kg-45kg)
13-06-2018 ÇARŞAMBA
Conditioning Every 6 Min for 18 Min(3R) 25 Cal.Row 25 Hand-Release Push-Ups Every 6 Min For 18 Min(3R) 400 M Run 25 Kb Swings(24kg-16kg)
12-06-2018 SALI
Strength Every 1:30 Min For 9 Min(6R) 8 Back Squat(%65-%60) -then- Every 1:30 Min For 9 Min(6R) 8 Push Press(%65-%60) -then- Every 1:30 Min For 9 Min(6R) 8 Dead Lift(%65-%60)