20-01-2016 ÇARŞAMBA
Two Person Team Wod 10 Min Cap Time Max rep Wall Ball (9kg-6kg) Rest:5 Min 10 Min Amrap 500 M Row 30 Burpees
19-01-2016 SALI
CONDİTİONİNG 20 Min Emom Odd: 3 Squat Clean (%70-75) Even:5 Muscle-ups Or 5 Chest-to-Bar Pul-up +10 Push -up -then- CORE 4 Round 45 sn:Plank 15 sn:Rest 45 sn:sıde Plank (sağ ) 15 sn:Rest: 45 sn:sıde Plank (sol) 15 sn:Rest
18-01-2016 PAZARTESİ
STRENGTH Every 2 Min For 16 Min ( 8 Round) Back Squat 1.2.Round :10 rep (%65) 3.4.Round:8 rep (%70) 5.6.Round:6 rep (%75) 7.8.Round:4 rep (%80) -then- CONDİTİONİNG For Time: 21-18-15-12-9 Kb Swing (32kg16kg) 100-80-60-40-20 Double -Unders or Ladder Lateral Jump Cap Time:15 Min
17-1-2016
METCON 3 Round For Time 1000 M Row 50 Push-Ups 1Mil Assault Bike 50 Wall Ball (9kg-6kg)
16-1-2016 CUMARTESİ
STRENGTH/GYMNASTİCS/EMOM Every 3:30 Min for 24:30 Min(7 Round) 15 Back Squat no rack (60kg-30kg ) 12 Ring Dips 10 Toes-to-bar
15-1-2016 CUMA
METCON 5 Round For Time 25 Cal.Row Rest:1 Min 25 Medball Clean (9kg-6kg) Rest:1 Min 25 Burpees Rest:1 Min Cap Time:40 Min
14-1-2016
WEIGHTLIFTING / GYMNASTİC /EMOM 30 Min 1.Min:1 Hang Power Snatch +2 Power Snatch ( %70-%75) 2:Min:2 Squat Snatch+ 2 Overhead Squat 3.Min:10 Pull-Up
13-1-2016 ÇARŞAMBA
Two Person Team Wod 30 Min Amrap 30 Box Jumps (24″20″) 30 Wall Ball (9kg-6kg) 30 Sit-Up
12-1-2016 SALI
WEIGTHLIFTING / EMOM Every 1 : 30 Min For 12 Min (8 Round ) 3 Clean &Jerks +2 Front Squat ( %70-75) -then- METCON 15 Min Amrap 21 Cal. Row 15 Kb Swing (24kg-16kg)
11-1-2016
STRENGTH/EMOM Every 2 min for 12 min (6 Round) Dead Lift 1.2. Round :15 Reps %70 3.4.Round :12 Reps %75 5.6.Round :8 Reps %80 -then- 10 Round for time 7 C2bar Pull-up 14 Push-up 21 Squat Cap Time:25 Min