30-08-2017 ÇARŞAMBA
Conditioning 800-600-400-200 M Row 160-120-80-40 Double-Unders Or Single 50-40-30-20 Burpess Cap time:35 Min
29-08-2017 SALI
Conditioing 5 Round for time 400 M Run 29 Back Squat(60-40kg) Cap time:30 Min
28-08-2017 PAZARTESİ
Strength 20 Min Emom Odd:10 Bench Press(%55-60) Even:10 Kb Bent Over Row(24-16kg) Core Strength 5 Round 20 Sn Hollow Hold 10 V- Ups Cap Time:7 Min
27-08-2017 PAZAR
Conditioning For time 800 M Run 21 Thrusters(42,5-25kg) 600 M Run 15 Thrusters 400 M Run 9 Thrusters
26-08-2017 CUMARTESİ
Conditioning For time: 400 M Kb Farmer Carry(32kg-16kg) 200 M Double Kettlebell Front Rack Carry(32kg-16kg) 100 Kb Goblet Squats(32kg-16kg)
25-08-2017 CUMA
Conditioning İstanbul Throwdown 3.Wod 500 M Row 40 Pull-Up 30 Wall Ball(9-6kg) 150 Double-Unders Or 150 Single 30 Wall Ball 40 Pull-Up 500 M Row Time Cap:14 Min
24-08-2017 PERŞEMBE
Conditioning: Two Person Team 200 Cal Assault Bike 2K Row 400 M Walking Lunge Cap time:35 Min
23-08-2017 ÇARŞAMBA
Weightlifting Every 2 min for 12 Min(6R) Squat Clean + Front Squat (1RM SC)%70 (SC+FS) 1+5 2+4 3+3 4+2 5+1 6+0 Gymnastic Strength Every 1:30 Min for 9 Min(6R) 5 Weighted Paralel Dips Or 10 Paralel Dips
22-08-2017 SALI
İstanbul Throwdown Wod 2 Stamina/Speed 21-15-9 Power Snatch(35-25kg) Toes-to-bar Cap time:7 Min Strength 10 Min Emom 3 Back Squats (%75)
21-08-2017 PAZARTESİ
Conditioning 16 Min Emom 1.Min:12-10 Dumbell Clean&jerks 2.Min:12-10 Burpess “Accessory” 12 Min Emom 1.Min: 12 Alt Dumbell Curl(Sağ1/Sol1) 2.Min: Push Ups Hold