Strength
Back Squat 5×5
*Start with %50-60 and increase your weight after each set.
WOD
“Hey Gidi Karadeniz”
2:00 AMRAP (5 sets)
12/10 Cal Ergo
10 Front Squats 40/25 kg
Max Bar Facing Burpees
-rest 2:00 between sets-
*Score is total burpees
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Hips Don’t Lie
W.O.D. : ” UPPER BODY BOYCOTT”
Sterngth : 3 sets. every 3 min.
BB. Back Rack Box Step Ups 8-6R+6-8L
12 EMOM:
- BB Cossack Squat alt.Leg 12 reps
- Leg Exten. 8-10R 8-10L
- DB Kick Ups (bench/Box assi.)
- sing. Leg Hams. Curl ( Row assi.) erg
HİİT 45sec. W 15 sec. rest ( 4 sets)
- DB DL to Clean Squat
- Alt. V-ups
- Squat w/ plate to Cross Knee Ups
- Flutter kicks
- KB Russian Swing