16-12-2015 ÇARŞAMBA
CONDİTİONS Two Person Team For time 300 Cal.Row Every 50 Cal.stop and perform 30 Burpees Cap Time:40 Min
15-12-2015 SALI
STRENGHT/EMOM Every 1:30 min for 7:30 min (5 Round) 5 Dead Lift(%75-%80) -then- CONDİTİONS T.U.P 15-12-9-6-3 For Time Power Clean(60kg -35kg) Pull-Ups Front Squat(60kg-35kg) Pull-Ups
14-12-2015 PAZARTESİ
WEIGHTLIFTING/EMOM 15 Min Emom 3 Rounds of 1.Min:1 Snatch(%65) 2.Min:1 Snatch(%70) 3.Min:1 Snatch(%75) 4.Min:1 Snatch(%80) 5.Min:1 Snatch(%85) -then- CONDİTİONS 500 M Row or 25 Cal.Assault Bike Rest:2 Min
13-12-2015 PAZAR
Barbell Conditions 4 Round For Time 15 Shoulder Press(35kg-15kg) 20 Bent Over Barbell Row (35kg-15kg) 25 Front Squat (35kg-15kg)
12-12-2015 CUMARTESİ
METCON For Time: 50 Cal.Row 50 Box Jump Overs(24″-20″) 50 Ring Dips or Handreals Push-up 50 Cal.Row
11-12-2015 CUMA
30 Min Emom 1.Min:12-15 Medball Clean (9kg-6kg) 2.Min:5 HandStand Push-Up or Push Press (50kg-25kg) 3.Min:12-15 Toes-to-bar
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