19-12-2016 PAZARTESİ
Strength&Conditioning 20 Min Emom 1.Min:5 Dead Lift(%75) 2.Min:15-12 Dips Core 5 Round 1 Min:Plank Rest:1 Min
Details18-12-2016 PAZAR
Strength&Conditioning 5 Round For time 15 Front Squat(50kg-30kg) 25 Hand-Reals Push-Up 35 Sit-Up
Details17-12-2016 CUMARTESİ
Conditioning 40 Min Emom 1.Min:15-12-10 Burpees 2.Min:15-12-10 Pull-Up 3.Min:75-50 DoubleUnders Or Single 4.Min:Rest
Details16-12-2016 CUMA
Conditioning 6 Round each for time: 10 Dumbel Snatch(Sağ1/Sol1) 6×10 M Shuttle Sprint Run 10 Dumbel Snatch(Sağ1/Sol1) 6×10 M Shuttle Sprint Run Rest:2 Min Cap time:30 Min
Details15-12-2016 PERŞEMBE
Weightlifting 10 Min Emom 2 Clean &Jerks(%75) Strength 10 Min Emom 2 Back Squat(%75) Gymnastic 10 Min Emom 15-12 Toes-to-bar
Details14-12-2016 ÇARŞAMBA
Conditioning Every 2 Min For 20 Min(10R) 200 M Row 10 Box Jumps(24″-20″) Gymnastic Every 1:15 Min For 12:30 Min(10R) 15-12-10 Ring Push-Up
Details13-12-2016 SALI
Weightlifting Every 1:30 Min for 15 Min(10R) 1.2.R:1 Squat Snatch(%80) 3.4:R:1 Squat Snatch(%85) 5.7.R: 1 Squat Snatch(%90) 8.10.R:1 Squat Snatch(%95) Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%80)
Details12-12-2016 PAZARTESİ
Strength&Conditioning 2 Person Team 3 Round For time: 75 Wall Balls(9kg-6kg) 50 Pull-Up 35 Burpees Cap time:30 Min
Details11-12-2016 PAZAR
Strength&Conditioning 5 Round For time: 15 Kb Swings(24kg-16kg) 15 Thruster(40kg-20kg)
Details10-12-2016 CUMARTESİ
Conditioning 30 Min Emom 1.Min:15/12 Cal Row 2.Min:15/12 Burpees 3.Min:Rest
Details