4-1-2016 PAZARTESİ
METCON 10 Min Amrap 5 Power Snatches (50kg-25kg) 10 Toes-to-Bar Rest:3 Min 10 Min Amrap 5 Push Press (50kg-25kg) 10 Front Squat ( 50kg -25kg)
03-01-2016 PAZAR
METCON 25 Min Amrap 30 Kb Swing (24kg-16kg) 30 Kb Front Lunge (24kg-16kg)
02-01-2016 CUMARTESİ
METCON /EMOM 30 Min 1.Min:5-7 Thrusters (60kg-35kg) 2.Min:12-15 Chest-to-bar pull-up 3.Min:Rest