W.O.D.
Strength: 4 sets. Every 3min.
BB Front Rack Tall Box Step Ups R6+L6
Weig. Wall Sit Hold 30-45sec.
Metcon: Team of 2
10 Rounds: İ.G.Y.G.: each 5
5 Push Press
5 Front Squats
5 Thrusters
(BB: Rx: 55/40kg)
Core: 3 sets:
- Weig. Sit Ups 15
- Plank Hold DB Throuth 20
- Russian Twist 20
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Hips Dont Lie
Strength: 4 sets. Time cap: 15min.
BB Back Rack Cossacs Squats 8+8
Defic. LindMine Sumo Squats 12
Middle Work: 3 sets Time 12min
Defic. Goblet Squats 12
Bulgarian Squats w/DB 5 reps+ 5 Jump Squat (each)
B-Stance RDL w/KB 6+6
Tabata:
Plate Side2Side Squat Jump
Bounce Squats
Alt. V-Ups
Mountain Climber
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Strength Class
Bench Press
%75 5×5
%80 4×5
%85 3×5
Deficit Deadlift
%55 2×12
3×12 Superset
KB RDL
DB Incline Bench Press (box: 60cm)
3×12 Superset
GHD Back Ext.
Weighted Sit Up
2×12 Superset
Barbell Biceps Curl
DB Hammer Curl
