31-12-2015 PERŞEMBE
METCON /EMOM Every 4 Min For 28 Min (7 Round) 5 Power Snatch (60kg-30kg) 10 Overhead Squat (60kg-30kg) 15 Toes-to-bar
30-12-2015 ÇARŞAMBA
Two Person Team Wod For time 2000 M Row 100 Burpees 1500 M Row 80 Burpees 1000 M Row 60 Burpees 500 M Row 30 Burpees Cap Time :40 Min
29-12-2015 SALI
WEİGHTLİFTİNG /EMOM 10 MİN 2 Squat Clean(1RM %80) -then- METCON 4 Round For time 40 Cal.Row 40 Air Squat 40 Abmat Sit-Up Cap Time :30 Min
28-12-2015 PAZARTESİ
WEIGHTLIFTING / EMOM 10 Min 2 Power Snatches(1Rm%80) -then- METCON 10 Round for time 15 Dead Lift (60kg -35kg) 15 Push-Ups Cap Time:30 Min
27-12-2015 PAZAR
METCON 5 Round for time: 15 Back Squat(60kg-35kg)No Rack 20 Handreals Push-Ups
26-12-2015 CUMARTESİ
METCON/EMOM Every 2:30 Min For 25 Min (10 Round) 200 M Run or 200 M Row 10 Box Jumps(24″-20″) 8 Kettlebell Swing (32kg-16kg)
25-12-2015 CUMA
WEIGHTLIFTING/EMOM 20 Min Odd:1 Hang Power Clean + 1 Power Clean(1Rm %70-80) Even:1 Hang Squat Clean + 1 Squat Clean(%70-80) -then- METCON 5 Round 1 Min:Max Cal.Row Rest:30 Sn 1 Min:Plank Rest:30 Sn
24-12-2015 PERŞEMBE
WEIGHTLIFTING/EMOM 20 Min Odd:1 Hang Power Snatch + 1 Power Snatch(1Rm %70-80) Even:1 Hang Squat Snatch + 1 Squat Snatch(1Rm %70-80) Gymnastics/Emom 10 Min Odd:20 Toes-to-bar Even:50 Double-unders or ladder over the jump
23-12-2015 ÇARŞAMBA
Two Person Team Wod Total Reps: 6 Min max reps box jumps(20″) Rest:2 Min 6 Min max cal.row Rest:2 Min 6 Min max reps burpee over the row Rest:2 Min 6 Min:max reps sit-up
22-12-2015 SALI
METCON The Ensign 6 Round Total Reps 3 Min Amrap 3 Power Clean(70kg-35kg) 6 Push-Ups 9 Squat Rest:1 Min