10-12-2015 PERŞEMBE
WEIGHTLIFTING Every 2 Min For 16 Min (8 Round) 2 Power Snatch + 2 Squat Snatch +2 Overhead Squat(Snatch %75-80) -then- Every 2 Min For 16 Min (8 Round) 2 Power Clean + 2 Squat Clean + 2 Front Squat(Clean %75-80)
9-12-2015 ÇARŞAMBA
TWO PERSON TEAM 20 Min Amrap 30 Hang Power Clean(42,5kg-25kg) 30 Air Squat
08-12-2015 SALI
METCON 4 Round Total Reps 1 Min:Max Cal. Assault Bike 1 Min:Rest 1 Min:Max Burpee 1 Min:Rest 1 Min:Sit-Up 1 Min:Rest 1 Min:Max Box Jumps(20″) 1 Min:Rest 1 Min:Max Kettlebell Swings(24kg-16kg) 1 Min:Rest
07-12-2015 PAZARTESİ
WEIGTHLIFTING 10 MIN Emom 2 Power Clean+2 Push jerk(%75) -then- METCON 10-9-8-7-6-5-4-3-2-1 Thruster(52,5kg-25kg) Chest-To-Bar Pull-Ups
06-12-2015
Tabata Push Press (35kg20kg) Tabata Sit-Up Tabata Sumo Deadlifts High Pull(35kg-20kg) Tabata Push-Up 8 Round 20sn Work 10sn Rest
05-12-2015 CUMARTESI
5 Round For Time 500 M Row 75 Double-Unders or 125 Single 20 Kettlebell Swing (24kg-16kg)
4-12-2015 CUMA
WEIGHTLIFTING/EMOM 10 MIN 2 Squat Snatch(%80) -then- METCON For time 21-15-9 Front Squat (50kg-30kg ) Pull-Up Burpees
03-01-2016 PAZAR
METCON 25 Min Amrap 30 Kb Swing(24kg16kg) 30 Kb Front Lunge ( 24kg-16kg)
03-11-2015
5 Round The Chief 3 Power Clean (60kg-30kg) 6 Push-Up 9 Air Squat Rest:1 Min
2-01-2016 CUMARTESİ
METCON /EMOM 30 MİN 1.Min:5-7 Thrusters 60kg-35kg) 2.Min:12-15 Chest -to-bar pull up 3.Min:Rest