fbpx

230324

A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Set) 12 Barbell Back Rack Alternate Reverse Lunge (rpe 7-8) Her iki sette bir ağırlık arttırmaya çalışın! B) “Partner Macho Man”In Teams of 3, alternating full rounds would partner:AMRAP 18:3 Power Cleans (Rx; 60/40kg, S1; 50/35kg, S2; 40/25kg)3 Front Squats3 Push Jerks Score: Total Rounds + Reps…

Learn More

220324

WOD “Team of 2 – IGYG”12 AMRAP:         6 thrusters (30/20 kg)    6 chest-to-bar pull-ups (S1; 4-6 Pull ups / S2; 8 Ring Row) Rest 3 minute, then:12 AMRAP:     6 thrusters (40/25 kg)    3 bar muscle-ups (S1; 3 C2B or Pull Up / S2; 8 Ring Row) Score: Total Reps Kipping Pull Ups Cues & Scaling (https://youtu.be/LJICVmWbiTE) Butterfly…

Learn More

210324

Strength 1 Her 1:30 içinde 7:30 Boyunca (5 Sets)Snatch + Overhead Squat5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch) Strength 2 Her 2:00 içinde 6:00 Boyunca (3 Sets)Snatch (Touch and Go)3 sets: 3 Snatch- “Squat or Power” (@ 80% of 1RM Snatch) WOD 14 AMRAP:“2 Kişilik Takım Antrenmanı” -“I Go You Go Rounds”7 Toes to…

Learn More

200324

Strength / Barbell Complex In-a 12 minutes find your daily max! (Start with empty barbell) Power Clean + Hang Squat Clean + Split Jerk WOD12 AMRAP:8 Burpee Lateral Double Jumps 8 Alt. Dumbbell Snatches (22.5/15 kg)4 Bar Muscle Ups (S1: 2-3 reps – S2: 8 C2B or Pull Up – S3: 12 Ring Row) Core…

Learn More

190324

WOD“Revani”5 Sets (0:40 on/0:20 off) (20:00)Minute 1: Max Walking Lunge StepsMinute 2: Max Kettlebell Headcutter (24/16 kg) (Youtube)Minute 3: Max V-UpsMinute 4: Max Wall Walks** Score total reps across all movements in each round. Accessory Work4 Rounds10 Bulgarian Dumbbell/KB Split Squats/leg @ moderate weight – maintain quality10 Elevated Toe Double DB/KB Romanian Deadlift @ moderate…

Learn More

180324

WOD 20 EMOM:1.Min: 6-8 Dual Dumbbell Bench Press (rpe 6-7)2.Min: 8-12 Barbell Row (rpe 6-7)3.Min: 6-10 Alternating Dual Kettlebell Front Rack Tall Kneeling To Standing (rpe 8) (Youtube)4.Min: 12/10 Cal Ski or Row Accessory “TheBox362 Mini-Pump – Chest and Triceps”4 Rounds 12 Dumbbell Chest Fly @ moderate weight – maintain quality10 Barbell Skull Crushers @ moderate weight…

Learn More

160324

Strength Power Clean & Jerk8 EMOM:2 Power Clean and Jerks at 60-75%* Can drop and reset between reps. WOD6 EMOM:Odd: 10 Dual Dumbbell Power Cleans (2x 22.5/15 kg)Even: 12/10 Cal Ergo -rest 2:00 –6 EMOM:Odd: 10 Thrusters 40/25 kgEven: 12/10 Cal Ergo *Scale accordingly. Score is total completed rounds. 6 EMOM:Odd: 10 Hand Relase Push-Up +…

Learn More

150324

WOD“2 Kişilik Takım Antrenmanı”15:00 AMRAP:60 Cal Ergo45 Wall Balls (9/6 kg)30 Deadlifts (60/40 kg) Score: Total Reps Accessory TheBox362 Mini-Pump – Arms and Shoulders4 Rounds12 Plate Front Raise @ moderate weight – maintain quality10 Seated Alternating DB Curl @ moderate weight – maintain quality -Rest 1 min b/t rounds-

Learn More

140324

Strength Back Squat5 EMOM: 5 Back Squats at 60% of 1RM. WOD”2 Kişilik Takım Antrenmanı”For Time:55 Hang Power Cleans (40/25 kg)55 Burpee Lateral Jumps55 Hang Squat Cleans55 Sync. Jumping Split Lunges55 Sync. Sit Ups 9 EMOM:

Learn More

130324

Strength 1 7 EMOM:Strict Shoulder Press2-3 reps @ – RPE 8-9/10 Strength 2 7 EMOM:Dumbbell Hip Thrust8-10 reps @ – RPE 7/10 WOD 2 Kişilik Takım Antrenmanı 14 AMRAP: Max Distance Ergo 7 Hang Power Snatches (30/20 kg) 7 Overhead Squats *switch after full round *Ergo durmayacak, roundu bitiren atlet ergoya geçecek! Score; Total Distance (Ergo) / Total…

Learn More