26-11-2015 Perşembe
METCON 5 Round for time 50 Squat 400 M Run
Details24-11-2015 Salı
METCON 15 Min Amrap 5 Squat Clean (70kg -35Kg) 7 Barbel facing burpee 9 Toes-to-bar
Details23-11-2015 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
Details21-11-2015
METCON 3 Round for time 400 M Run 40 Sit-Up 400 M Row 30 Step Kettlebell Walking Lunge (24kg-16kg)
Details20-11-2015
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
Details19-11-2015
WEIGTHLIFTING / STRENGTH Every 1:30 Min for 12 min (8 Round ) 1 Hang Squat Snatch + 1 Squat Snatch +1 Overhead Squat ( Work up to heavy ) -then- METCON 16 MIn Emom Odd:15-12 Cal Row Even:15-12 Burpees
Details