31-01-2016 PAZAR
CONDİTİONİNG 20 Min Amrap 5 Hand Stand Push-Up or Push-Press (40kg-20kg) 10 Overhead Squat (40kg-20kg) 15 Sit-Up
30-01-2016 CUMARTESİ
CONDİTİONİNG For Time : 21-15-9 Dead Lift (100kg-50kg) 21-15-9 Burpee Over the Row 800-600-400 M Row
29-01-2016 CUMA
CONDİTİONİNG 20 Min Emom Odd: 5-4 Thruster (60kg-35kg) Even: 5-4 Muscle-up or 5 Chest-to-bar Pull-up + 10 Handreals Push-up -then- CORE 4 Round 1 Min :Plank Rest:30 Sn
28-01-2016 PERŞEMBE
WEIGHTLIFTING / STRENGTH Every 1:30 Min for 15 Min (10 Round) 1 Power Snatch +1 Squat Snatch+ 1 Overhead Squat (Work up to a heavy ) -then- CONDİTİONİNG 14 Min Emom Odd:12 Kb Goblet Squat (32kg-16kg) Even:12 Ring Row
27-01-2016 ÇARŞAMBA
Two Person Team Wod 100 Back Squat ( 70kg-35kg) 80 Power Clean (70kg-35kg) 60 Barbel Lat.Burpee Cap Time :40 Min
26-01-2016 SALI
CONDİTİONİNG 4 Round Total Cal. 2 Min Max Distance Row Rest:1 Min 2 Min Max Rep Wall Ball (9kg-6kg) Rest :1 Min 2 Min Max Cal Assault Bike Or Watts Bike Rest :1 Min 2 Min Max Push up Rest :1 Min
25-01-2016 PAZARTESİ
STRENGTH 10 Min Emom 3 Front Squat (%70) -then- CONDİTİONİNG 17 Min Amrap 7 Push Press (50kg-35kg ) 14 Pull-Up 21 Double Unders or Barbel Lat.Jump
24-01-2016 PAZAR
STRENGTH Every 1:30 Min For 12 Min (8 Round ) Bench Press 1.2. Round 10 Rep(%60) 3.4.Round 8 Rep (%65) 5.6 Round 6 Rep (%70) 7.8 Round 4 Rep(%75) -then- CONDİTİONİNG 20 Min Amrap 20 Step Front Rack Kb Lunge (24kg-16kg) 20 Kb Sumo Dead Lift High Pull (24-kg-16kg)
23-01-2016 CUMARTESİ
CONDİTİONİNG For Time 21-18-15-12-9-6-3 Dead Lift( 100kg-50kg ) Box Jump Overs (24″20″)
22-01-2016 CUMA
CONDİTİONİNG 10 Min Emom 3 Clean & Jerk (%70-%75) Rest:3 Min 10 Min Emom 200 M -175 M Row Rest:3 Min 10 Min Emom 10 Toes-to-bar