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
10-1-2016 PAZAR
METCON 20 Min Amrap 10 Sumo Dead Lift High Pull (35kg-20kg) 10 Thruster ( 35kg -20kg )
9-1-2016 CUMARTESİ
METCON 4 Round For Time 1000 M Row 25 Ring Dips
8-1-2016 CUMA
METCON/EMOM Every 1:30 Min for 35:30 Min (24 Round) 1-1:30 Min: 5 Squat Clean (%70-75 ) 2-1:30 Min :12 Strict Pull-up or Kipping Pull-Up 3-1:30 Min:12 Barbel Burpee Lateral Jump
7-1-2016 PERŞEMBE
EMOM /METCON 20 Min Emom Odd:2 Power Snatch +2 Squat Snatch ( %70-75) Even :50 Double Unders or Barbel Lat.Jump -then- 4 Round 1 Min Plank Rest : 30 Sn 1 Min Squat Hold Rest: 30 Sn
6-1-2016 ÇARŞAMBA
TWO PERSON TEAM WOD For Time 40 Power Clean ( 60kg -35kg ) 10 Round Cindy ( 5 Pull-up + 10 Push-up + 15 Squat ) 30 Power Clean 8 Round Cindy 20 Power Clean 6 Round Cindy Cap Time : 40 Min
5-1-2016 SALI
İNTERVAL METCON 4 Round each for rep 1 Min Max rep Kettlebell Thrusters ( 16kg-8kg) Rest:30 Sn 1 Min Max rep Box Jumps (20″) Rest:30 Sn 1 Min Max rep Sit-up Rest:30 Sn 1 Min Max rep Double Unders or Single Rest:30 Sn 1 Min Max Burpee Rest:30 Sn 1 Min Max Cal.Assault Bike Rest:30…
4-1-2016 PAZARTESİ
METCON 10 Min Amrap 5 Power Snatches (50kg-25kg) 10 Toes-to-Bar Rest:3 Min 10 Min Amrap 5 Push Press (50kg-25kg) 10 Front Squat ( 50kg -25kg)
03-01-2016 PAZAR
METCON 25 Min Amrap 30 Kb Swing (24kg-16kg) 30 Kb Front Lunge (24kg-16kg)