20-3-2016 PAZAR
STRENGTH Bench Press Every 2 Min for 16 Min(8R) 12-12-10-10-8-8-6-6 (%60-%65-%70-%75) -then- CONDİTİONS 3 Round for time: 30 Wall Ball(9kg-6kg) 30 KB Sumo Hıgh Pull(32kg-16kg)
19-3-2016 CUMARTESİ
CONDİTİONS For time 50-40-30-20-10 Cal.Row 25-20-15-10-5 Burpee Box Jump Over(24″20″)
18-3-2016 CUMA
WEİGTHLİFT/METCON 10 Min Emom 1 Squat Clean(%80) -then- STRENGTH/METCON 14 Min Emom Odd: 12-10 Dips Even: 12-10 Barbel Curl(25kg-10kg)
17-3-2016 PERŞEMBE
CONDİTİONS 5 Round for time: 7 Power Snatch(60kg-25kg) 7 Overhead Squats(60kg-25kg) 14 Pull-Up Rest: 2 Minutes After Each Round-
16-3-2016 ÇARŞAMBA
Two person team For time : 150 Back Squat(70kg-40kg) 175 Push -Up 200 Sit-Up Cap time:35 Min
15-3-2016 SALI
WEİGTHLİFT/METCON 10 Min Emom 1 Squat Snatch(%80) -then- CONDİTİONS 7 Round 1 Min: Max Cal. Row 30 Sn: Rest 1 Min: Max Double-Unders Or Single 30 Sn: Rest
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