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
30-11-2015 PAZARTESİ
5 Round For Time 30 Jumping Lunge 20 Sit -up
29-11-2015 Pazar
METCON For time Squat 40-35-30-25-20-15-10-5 Push-Up 5-10-15-20-25-30-35-40
28-11-2015 Cumartesi
Interval Condition 4×800 M Run Rest:3 Min
27-11-2015 Cuma
METCON 10 Round for time 10 Burpee 15 Sit-Up
26-11-2015 Perşembe
METCON 5 Round for time 50 Squat 400 M Run
25-11-2015 Carsamba
CONDİTİON For time 5 Km Run