29-12-2015 SALI
WEİGHTLİFTİNG /EMOM 10 MİN 2 Squat Clean(1RM %80) -then- METCON 4 Round For time 40 Cal.Row 40 Air Squat 40 Abmat Sit-Up Cap Time :30 Min
28-12-2015 PAZARTESİ
WEIGHTLIFTING / EMOM 10 Min 2 Power Snatches(1Rm%80) -then- METCON 10 Round for time 15 Dead Lift (60kg -35kg) 15 Push-Ups Cap Time:30 Min
27-12-2015 PAZAR
METCON 5 Round for time: 15 Back Squat(60kg-35kg)No Rack 20 Handreals Push-Ups
26-12-2015 CUMARTESİ
METCON/EMOM Every 2:30 Min For 25 Min (10 Round) 200 M Run or 200 M Row 10 Box Jumps(24″-20″) 8 Kettlebell Swing (32kg-16kg)
25-12-2015 CUMA
WEIGHTLIFTING/EMOM 20 Min Odd:1 Hang Power Clean + 1 Power Clean(1Rm %70-80) Even:1 Hang Squat Clean + 1 Squat Clean(%70-80) -then- METCON 5 Round 1 Min:Max Cal.Row Rest:30 Sn 1 Min:Plank Rest:30 Sn
24-12-2015 PERŞEMBE
WEIGHTLIFTING/EMOM 20 Min Odd:1 Hang Power Snatch + 1 Power Snatch(1Rm %70-80) Even:1 Hang Squat Snatch + 1 Squat Snatch(1Rm %70-80) Gymnastics/Emom 10 Min Odd:20 Toes-to-bar Even:50 Double-unders or ladder over the jump
23-12-2015 ÇARŞAMBA
Two Person Team Wod Total Reps: 6 Min max reps box jumps(20″) Rest:2 Min 6 Min max cal.row Rest:2 Min 6 Min max reps burpee over the row Rest:2 Min 6 Min:max reps sit-up
22-12-2015 SALI
METCON The Ensign 6 Round Total Reps 3 Min Amrap 3 Power Clean(70kg-35kg) 6 Push-Ups 9 Squat Rest:1 Min
21-12-2015 PAZARTESİ
WEIGHTLIFTING/EMOM Every 1:30 Min for 15 Min (10 Round) Squat Snatch(Work up the heavy) -then- METCON/EMOM 12 Min Odd:8-10 Push Press(50kg-30kg) Even:8-10 Step Barbel Front Lunge(Sag1/Sol1 50kg-30kg)
20-12-2015 PAZAR
CONDİTİONS For Time: 21-18-15-12-9-6 Overhead Squat (40kg-20kg) 42-36-30-24-18-12 Sit-Up