4-3-2016 CUMA
METCON WEİGHT 5 Min Emom 5 Power Snatch (%65 Snatch ) Rest:2 Min 5 Min Emom 5 Overhead Squat (%65 Snatch ) Rest :2 Min 5 Min Emom 5 Squat Snatch (%65 Snatch ) -then- GYMNASTİC Every 1:30 Min for 7:30 Min (5R) 15-12 Dips
3-3-2016 PERŞEMBE
CONDİTİONS 10 Min Emom 15-12 Cal Row Rest:5 Min 10 Min Emom 5-7 Thrusters (42,5kg-25kg)
2-3-2016 ÇARŞAMBA
Two Person Team 5 Round Total Round 5 Min Amrap 15 Box Jumps (24″-20″) 12 Wall Ball (9kg-6kg) 8 Burpee Rest :2 Min
1-3-2016 SALI
STRENGTH Every 1:45 Min for 8:45 Min(6R) 5 Push Jerks( Work up to a heavy) -then- BARBELL CONDİTİONS For Time: 50 Power Cleans(70kg-35kg)
29-2-2016 PAZARTESİ
WEİGHTLİFT 12 Min Emom 1 Squat Snatch 1-2-3.Min:75% 4-5-6.Min:80% 7-8-9.Min:85% 10.Min:90% 11-12.Min:85% -then- STRENGTH Every 2 Min for 10 Min(5R) 10 Back Squat(%60-65)
28-2-2016 PAZAR
CONDİTİONS 5 Round Total Reps 1 Min: Max Push -Up 1 Min:Rest -then- Every 2 Min for 20 Min (10R) 200 M Row 10 Box Jumps (24″-20″)
27-2-2016 CUMARTESI
CONDİTİONS For Time 100-80-60-40-20 Double -Unders or 150-125-100-75-50 Single 50-40-30-20-10 Wall Ball (9kg-6kg) 21-18-15-12-9 Chest to Bar Pull-Up
26-02-2016 CUMA
WEIGHTLIFTING Every 2 Min for 14 Min (7R) 2 Squat Snatch + 2 Overhead Squat ( Work up to heavy ) -then- STRENGTH Every 2 Min for 12 Min (6R) 3 Bench Press (Work up to heavy )
25-2-2016 PERŞEMBE
CONDİTİONS 20 Min Emom Odd: Amrap of 5 Burpees over the barbel lateral +5 Thrusters (42,5 kg-25 kg) Even:Rest -then – 5 Round CORE Every 45 Sn of 12 -10 Toes-to-Bar Rest:15 Sn 45 Sn Plank Rest:15 Sn
24-2-2016 ÇARŞAMBA
Two Person Team 5 Round Total Reps 1 Min:Wall Ball (9kg-6kg) 1 Min:Sumo Dead Lift High Pull (35kg-20kg) 1 Min:Box Jumps(20″) 1 Min:Push Press (35kg-20kg) 1 Min:Cal Row Rest :1 Min