23-03-2016 ÇARŞAMBA
CONDİTİONS Two Person Team Wod For Time: 1,600 M Row 1,200 M Row 800 M Row 400 M Row 800 M Row 1,200 M Row 1,600 M Row Cap time:35 Min
22-03-2016 SALI
WEİGHTLİFT/MET-CON 16 Min Emom Squat Snatch 1.4.Min: 2 Rep at 75% 5.8.Min: 1 Rep at 85% 9.12.Min:1 Rep at 90% 13.16.Min: 2 Rep at 80% -then- CORE 10 Min Emom Odd:15-12 Toes-to-bar Even:15-12 V-Sit-Up
21-03-2016 PAZARTESİ
STRENGTH/METCON 10 Min Emom 2 Front Squat(%75) -then – CONDİTİONS 20 Min Amrap 9 Push Press(50kg-25kg) 15 Pull-Up 30 Squat
20-3-2016 PAZAR
STRENGTH Bench Press Every 2 Min for 16 Min(8R) 12-12-10-10-8-8-6-6 (%60-%65-%70-%75) -then- CONDİTİONS 3 Round for time: 30 Wall Ball(9kg-6kg) 30 KB Sumo Hıgh Pull(32kg-16kg)
19-3-2016 CUMARTESİ
CONDİTİONS For time 50-40-30-20-10 Cal.Row 25-20-15-10-5 Burpee Box Jump Over(24″20″)
18-3-2016 CUMA
WEİGTHLİFT/METCON 10 Min Emom 1 Squat Clean(%80) -then- STRENGTH/METCON 14 Min Emom Odd: 12-10 Dips Even: 12-10 Barbel Curl(25kg-10kg)
17-3-2016 PERŞEMBE
CONDİTİONS 5 Round for time: 7 Power Snatch(60kg-25kg) 7 Overhead Squats(60kg-25kg) 14 Pull-Up Rest: 2 Minutes After Each Round-
16-3-2016 ÇARŞAMBA
Two person team For time : 150 Back Squat(70kg-40kg) 175 Push -Up 200 Sit-Up Cap time:35 Min
15-3-2016 SALI
WEİGTHLİFT/METCON 10 Min Emom 1 Squat Snatch(%80) -then- CONDİTİONS 7 Round 1 Min: Max Cal. Row 30 Sn: Rest 1 Min: Max Double-Unders Or Single 30 Sn: Rest
14-3-2016 PAZARTESİ
CONDİTİONS A) 3 Rounds: 10 Deadlifts(100kg-40kg) 15 Lateral Burpees Rest: 3 Min B) 3 Rounds: 10 Front Squats(60kg-35kg) 15 KBS(24kg-16kg) Rest: 3 Min C) 100 Toes 2 Bar