24-12-2015 PERŞEMBE
WEIGHTLIFTING/EMOM 20 Min Odd:1 Hang Power Snatch + 1 Power Snatch(1Rm %70-80) Even:1 Hang Squat Snatch + 1 Squat Snatch(1Rm %70-80) Gymnastics/Emom 10 Min Odd:20 Toes-to-bar Even:50 Double-unders or ladder over the jump
23-12-2015 ÇARŞAMBA
Two Person Team Wod Total Reps: 6 Min max reps box jumps(20″) Rest:2 Min 6 Min max cal.row Rest:2 Min 6 Min max reps burpee over the row Rest:2 Min 6 Min:max reps sit-up
22-12-2015 SALI
METCON The Ensign 6 Round Total Reps 3 Min Amrap 3 Power Clean(70kg-35kg) 6 Push-Ups 9 Squat Rest:1 Min
21-12-2015 PAZARTESİ
WEIGHTLIFTING/EMOM Every 1:30 Min for 15 Min (10 Round) Squat Snatch(Work up the heavy) -then- METCON/EMOM 12 Min Odd:8-10 Push Press(50kg-30kg) Even:8-10 Step Barbel Front Lunge(Sag1/Sol1 50kg-30kg)
20-12-2015 PAZAR
CONDİTİONS For Time: 21-18-15-12-9-6 Overhead Squat (40kg-20kg) 42-36-30-24-18-12 Sit-Up
19-12-2015 CUMARTESİ
CONDİTİONS Every 2:30 Min For 25 Min(10 Round) 200 M Row Or 200 M Run 10 Box Jumps (24″-20″) 8 Chest-to-bar pull up
18-12-2015 CUMA
CONDİTİONS 4 Round Total 75 Double-Unders Or Hurdle Lateral jump then 2 Rounds of: 20 Medball Clean(9kg-6kg) 25 Push-Up
17-12-2015 PERŞEMBE
WEIGHTLIFTING / EMOM 10 Min Emom 1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch + 3 Overhead Squat (Snatch %60-70) -then- 10 Min Emom 1 Power Clean + 1 Hang squat Clean + 1 Squat Clean + 3 Front Squat(Pc %60-%70)
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