W.O.D.:
Strength: 8 sets. every 1:30min
1 set: %55/ 2set:%60/ 3set:%65/4set:% 70/ 5set:%75/6set:%80/ 7-8set: %85
2- Power Clean
1-Squat Clean
Middle Work: 3 sets:
6R-6L KB goblet Hold Box Step ups
Metcon: Team of 2: For Time
Ergo 1000m
DB Push Jerk 30
Burpee over DB 10
Ergo 800m
DB Push Press 20
Burpee over DB 15
Ergo 600m
DB Str.Press 10
Burpee over DB 20
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Hips Dont Lie
W.O.D.
Strength: 4sets. every 3min.
BB Front-R. Squat to Alt.Reverse Lunges 6 reps
Defic. Single Leg Hip Thrust 10+10
Middle Work: 3 sets: every 5min.
- Row Assic. Hamstr.Curl 12-15
- KB Goblet Hold Split Stnc. Squats 8-10 each
- DB Knee Back ups+ Knee Out 10 each
- Banded KB Swing 15-20
Tabata:
- İn+Out Squat Jumps
- Flutter Kicks
- KB Reverse Burpee
- Crunches
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Strength Class
Pause Squat
%70 5×5 Reps
Bench Press
%80 5×5 Reps
Deficit Deadlift
%70 5×5 Reps
3×8 Reps Superset
Military Press
Banded Row (Tempo)
3×12 Reps Superset
GHD Sit Up
GHD Back Ext.
3×10 Reps Superset
Barbell Biceps Curl
Cuban Press