14-3-2016 PAZARTESİ
CONDİTİONS A) 3 Rounds: 10 Deadlifts(100kg-40kg) 15 Lateral Burpees Rest: 3 Min B) 3 Rounds: 10 Front Squats(60kg-35kg) 15 KBS(24kg-16kg) Rest: 3 Min C) 100 Toes 2 Bar
13-3-2016 PAZAR
CONDİTİONS 20 Min Amrap 25 Power Clean(60kg-35kg) 50 Wall Ball(9kg-6kg)
12-3-2016 CUMARTESİ
STRENGTH Every 2 Min for 16 Min(8R) Bench Press 15-15-12-12-8-8-6-6 (%60-%65-%70-%75) -then- CONDİTİONS 5 Round for time 500 M Row Rest:1 Min
11-3-2016 CUMA
WEIGTHLIFTING/ MET-CON 12 Min Emom 1 Squat Clean 1-2-3.Min:75% 4-5-6.Min:80% 7-8-9.Min:85% 10.Min:90% 11-12.Min:85% -then- CONDİTİONS 15 Min Amrap 20 Push Press(35kg-20kg) 50 Double-Under or Barbel lat Jumps
10-3-2016 PERŞEMBE
STRENGTH 10 Min Emom 3 Back Squat(%75) -then- CONDİTİONS “JASON” 100 Air Squats 5 Muscle-Ups Or 5 c2b/5Hrpu 75 Air Squats 10 Muscle-Ups 10 c2b/10 Hrpu 50 Air Squats 15 Muscle-Ups 15 c2b/15 Hrpu 25 Air Squats 20 Muscle-Ups 20 c2b/20Hrpu Cap time:25 Min
9-3-2016 ÇARŞAMBA
Two Person Team Wod 20 Min Amrap 5 Shoulder to Overhead(50kg–35kg) 10 Deadlift(50kg-35kg) 15 Box jumps(24″-20″)
8-3-2016 SALI
WEIGTHLIFTING / METCON 20 Min Emom Odd:1 Hang Power Snatch+1 Power Snatch(%75-80) Even:1 Hang Squat Snatch+1 Squat Snatch(%75-80) -then- CORE 10 Min Emom 15 -10 V- Sıt-up
7-3-2016 PAZARTESİ
CONDİTİONS For Time: 21-18-15-12-9-6-3 Thrusters (42,5 kg-35kg) Bar Facing Burpees
6-3-2016 PAZAR
CONDİTİONS For Time : 42-30-18 Kb Swing (24kg-16kg) 84-60-36 Cal Row
5-3-2016 CUMARTESİ
CONDİTİONS For Time : 100 Double- Unders or 150 Singles Jump Rope 5 Round Cindy (5 Pull -Up +10 Push -Up+15 Squat ) 80 Double- Unders or 130 Singles jump Rope 4 Round Cindy 60 Double- Unders or 110 Singles Jump Rope 3 Round Cindy 40 Double-Unders or 90 Singles Jump Rope 2 Round Cindy…