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
24-11-2015 Salı
METCON 15 Min Amrap 5 Squat Clean (70kg -35Kg) 7 Barbel facing burpee 9 Toes-to-bar
23-11-2015 Pazartesi
WEIGTHLIFTING / EMOM 1 Snatches 1-2-3 Mins %75 4-5-6 Mins %80 7-8-9 Mins %85 10 Mins %90 11-12 Mins %85 -then METCON 5 Round each for time 15 Wall Ball (9kg-6kg) 12 Pull-Up 9 Hang Power Snatch (42,5kg-25kg) Rest:1 Min
22-11-2015
METCON 7 Round for time 10 Sumo Dead Lift High Pull(42,5-25) 10 Ring Dips
21-11-2015
METCON 3 Round for time 400 M Run 40 Sit-Up 400 M Row 30 Step Kettlebell Walking Lunge (24kg-16kg)
20-11-2015
WEIGTHLIFTING / STRENGTH Every 1:30 min for 12 min ( 8 Round ) 1 Hang Squat Clean + 1 Squat Clean +1 Front Squat ( Work up to heavy ) -then- METCON 16 Min Emom Odd:10-12 Chest -to -bar Pull-Up Even:40 Double-Unders Or 40 Single Jump Rope