21-4-2016 PERŞEMBE
WEİGHTLİFTİNG Every 1:30 Min For 15 Min (10R) 1 Squat Clean(Work Up to a heavy) -then- STRENGTH Every 1:30 Min For 10:30 Min(7R) 5 Bench Press(%75)
20-4-2016 ÇARŞAMBA
CONDİTİONİNG For Time: 24-21-18-15-12-9-6-3 Burpees Over the Row 48-42-36-30-24-18-12-6 Cal.Row Cap time:40 Min
19-4-2016 SALI
STRENGTH 10 Min Emom 3 Front Squat(%75) -then- CONDİTİONİNG 3 Round 5 Min Amrap 3 Dead Lift(60kg-30kg) 3 Hang Power Clean(60kg-30kg) 3 Push Jerks(60kg-30kg) Rest:2 Min
18-4-2016 PAZARTESİ
WEIGHTLIFTING Every 1:30 Min for 15 Min(10R) 1 Snatch (Work up to heavy ) -then- CONDİTİONİNG 15 Min Emom 3-5 Strict Pull-ups + 5 Burpees +20 Double-Unders or Moutain Climber
17-4-2016 PAZAR
CONDİTİONİNG For Time: 24-21-18-15-12-9-6-3 KB Swing(24kg-16kg) 48-42-36-30-24-18-12-6 Walking Lunge
16-4-2016 CUMARTESİ
CONDİTİONİNG “Maupin” 4 Rounds for time of: 800 M Run or 800 M Row 49 Push-Ups 49 Sit-Ups 49 Squats
15-4-2016 CUMA
CONDİTİONİNG 15 Min Emom 2 Snatch(65kg-35kg) 3 Overhead Squat(65kg-35kg) 5 Burpees Over the Barbell -then- CORE 5 Round 1:15 Sn:Plank 45 Sn: Rest
14-4-2016 PERŞEMBE
STRENGTH Every 1:30 Min for 13:30(9R) Back Squat 3 Round 1.Round: 5 Rep (%75) 2.Round: 3 Rep(%85) 3.Round: 1 Rep (%95) CONDİTİONİNG 12 Min Emom(6R) Odd :10 Thrusters(42,5-25) Even:10 C2 Bar Pull-Up
13-4-2016 ÇARŞAMBA
CONDİTİONİNG Two Person Team Wod 175 Cal Row 125 Bench Press(60kg-30kg) 75 Burpees Box Jump(24″-20″) Cap Time:35 Min
12-4-2016 SALI
WEİGHTLİFTİNG/METCON 10 Min Emom 1 Hang Squat Clean+1 Squat Clean(%75) -then- CONDİTİONİNG For time: 1 Round 100 Double-Unders or Moutain Climber 50 Squat 25 Push Press(42,5-25) Then, 2 rounds of: 60 Double-Unders 30 Squat 15 Push Press(42,5-25) Then, 3 rounds of: 40 Double-Unders 20 Squat 10 Push Press(42,5-25) Cap time:25 Min