3-4-2016 PAZAR
CONDİTİONS 5 Round For Time 15 Pull-Ups 20 Box Jumps (24″20″) 25 Squats 400 Meter Run or 400 M Row
2-4-2016 CUMARTESİ
CONDİTİONS 30 Min Amrap 400 Meter Run 100 Double Unders or Single 20 Toes-to-bar
1-4-2016 CUMA
CONDİTİONS 40 Min Emom 1.Min: 15 Kb Swings(24kg-16kg) 2.Min: 15 Wall ball (9kg-6kg) 3.Min: 15-12 Cal.Row or Assault Bike 4.Min: Rest
31-3-2016 PERŞEMBE
WEİGHTLİFTİNG 10 Min Emom 3 Squat Snatch+ 1 Overhead Squat(%65%70) -then- WEİGHTLİFTİNG 10 Min Emom 3 Power Clean + 1 jerk (%65-70) -then- CORE 5 Round 1:15 Min:Plank 40 Sn:Rest
30-3-2016 ÇARŞAMBA
Two Person Team 50-40-30-20-10 Row Cal. 5-4-3-2-1 Tur Kb Farmers Carry (32kg-16kg) 5-4-3-2-1 Tur Walking Lunge Cap Time :40 Min
29-3-2016 SALI
WEİGHTLİFTİNG/METCON 10 Min Emom 1 Squat Clean+ 2 Thruster(Clean%65-%70) -then- GYMNASTİC 10 Min Emom Odd: 15-12 Chest 2 Bar Pull-Up Even:15-12 Burpees
28-3-2016 PAZARTESİ
WEIGHTLIFTING Every 1:30 Min For 15 Min(10R) 1 Snatch((Work up to heavy) -then- GYMNASTİC 12 Min Emom Odd: 5-7 Hand Stand Push Up or15-20 Hand Reals Push-Up Even: 20-15 Jump Squat
27-03-2016 PAZAR
CONDİTİONS 5 Round for time: 400 M Row 21 Deadlift(80kg-30kg)
26-03-2016 CUMARTESİ
CONDİTİONS “1776” 4 Round for time: 17 Burpee Pull-Ups 76 Squats
25-03-2016 CUMA
STRENGTH/METCON 10 Min Emom 2 Back Squat(%75) -then- CONDİTİONS 21 Min Emom 1.Min: 50 Double Under Or 40 Mountain Clımber 2.Min:20-25 Wall Ball(9kg-6kg) 3.Min:Rest