21-11-2015
METCON 3 Round for time 400 M Run 40 Sit-Up 400 M Row 30 Step Kettlebell Walking Lunge (24kg-16kg)
20-11-2015
WEIGTHLIFTING / STRENGTH Every 1:30 min for 12 min ( 8 Round ) 1 Hang Squat Clean + 1 Squat Clean +1 Front Squat ( Work up to heavy ) -then- METCON 16 Min Emom Odd:10-12 Chest -to -bar Pull-Up Even:40 Double-Unders Or 40 Single Jump Rope
19-11-2015
WEIGTHLIFTING / STRENGTH Every 1:30 Min for 12 min (8 Round ) 1 Hang Squat Snatch + 1 Squat Snatch +1 Overhead Squat ( Work up to heavy ) -then- METCON 16 MIn Emom Odd:15-12 Cal Row Even:15-12 Burpees
18-11-2015
Two person team wod 30 min Amrap 800 M Run 25 Pull-Up 50 Squat
17-11-2015
STRENGTH Every 2 min for 10 min (5 Round ) 1 Back Squat (Work up to heavy single ) -then- METCON For time Dead Lift (100kg-50kg ) 1-3-5-7-9-11-13 Handreals Push-up 27-25-23-21-19-17-15 Cal Row 27-25-23-21-19-17-15
16-22-2015
STRENGTH Every 3:30 min for 21 min (6Round) 5 Weighted Pull-Up 5 Weighted Ring Dips 20 Wall Ball (9kg-6kg) -then- 10 min Emom 8-10 Burpee Box Jumps (24″-20″)
15-11-2015 PAZAR
METCON 5 Round For Time 400 M Run 15 Kettlebell Swings (32kg-16kg) 15 Goblet Squat (32kg-16kg)
14-11-2015 CUMARTESİ
METCON 1000-800-600-400 M Run 50-40-30-20 Burpees 1000-800-600-400 M Row Cap Time:45 Min
13-11-2015 CUMA
WEIGHTLIFTING Every 1:30 Min For 12 Min (8 Round) 1 Power Clean &Jerks+1 Squat Clean Jerks (%80) -then- METCON 3 Round For Time 5 Muscle-ups Or 5 C2Bar Pull-Up/Ring Dips 10 Squat Clean (60kg -35kg) 20 Box Jumps (24″-20″)
12-11-2015 PERŞEMBE
WEIGTHLIFTING 10 MIN EMOM 1 Hang Squat Snatch (%80) -then- STRENGTH Every 1:30 Min For 7:30 Min (5 Round ) 2 Overhead Squat (%80) -then- METCON 2 Round For Time 500 M Row 50 Push-Ups