W2D6 8 EMOMOdd: 75 m Shuttle Run (10x 7,5 m)Even: 15/12 Cal Row & Ski Ergo – 18/14 Cal Bike & Airdyne 2′ Rest 8 EMOMOdd: 12 Dual Dumbbell Push Jerk (RPE 5-6)Even: 18 American KB Swings (24/16 kg) 2′ Rest 8 EMOMOdd: 3 Legless Rope Climb (S1; 3-5 Rope Climb / S2: 6-10 Chin Up)Even: 18 Wall-Balls •Shuttle…
Learn MoreW2D5 Strength A1) Her 3:00 Dakika İçinde 9 Dakika Boyunca 8R+8L Barbell Back Rack Box Step Up (50 cm) (60/40/20kg) A2) Her 3:00 Dakika İçinde 9 Dakika Boyunca 8 Barbell Hip Thrust (Choose heavy) + 12-15 Air Squats WOD 9 AMRAP: 2-4-6-8-10-12-…. Alt. Devils Press Dumbbell Goblet Reverse Lunge *** Accessory3 Sets for Quality:30 second plank hold (elbows)15-Meters…
Learn MoreW2D4 Skills and Drills Handstand Drill Work ***Her 1:30 içinde 6 Dk Boyunca (4 Sets)1-minute Handstand Hold (wall)30sec Rest S1; 45sec work/45sec rest – S2; 30sec work/30sec rest 4 Sets (For Max Thruster) 2:30 ON / 2:30 OFF 10 Pull Ups 10 Bar Facing Burpees Max Thruster (40/25 kg)
Learn MoreW2D3 Strength 15 EMOM3 Squat Snatch @65-75% of 1RM Snatch *Touch and go! Strength 2Her 1:30 içinde 6 Dakika Boyunca (4 Sets)5 Snatch Grip Deadlifts @90% of 1RM Snatch WOD “2 Kişilik Takım Antrenmanı” 16 AMRAP:10 rounds (5 rounds for each athlete / I Go You Go)15/12 Calorie Row&Skie (Subs: 18/15 Bike&AirDyne)Max Box Jumps 75/60…
Learn MoreW2D2 12 EMOM *Scale weight as needed. RPE 7-8/10 WOD “2 Kişilik Takım Antrenmanı” 16 AMRAP: 20 Wall Walks (switch every 2 reps) 200 Double Unders (switch every 100 reps) 40 Power Snatches 50/35 kg (switch every 5 reps) 100 Double Unders (switch every 50 reps)
Learn MoreW2D1 Strength 15 EMOM3 Power Cleans @65-75% of 1RM Clean *Touch and go! Strength 2Her 1:30 içinde 6 Dakika Boyunca (4 Sets)3 Front Squats @80% of 1RM Clean *From rack! WOD“2 Kişilik Takım Antrenmanı”18 AMRAP:100 V-Ups30 Hang Power Cleans 50/35 kg20×7,5m Dumbbell Farmer Carry (2x 35/25 kg)
Learn MoreW1D6 Strength 10 EMOM2 Box Back Squat *Use box or bench. Hips dont lie. The hip should not go below the knee, nor should it stay above the knee. (1RM Back Squat %60 ile başla; arttırarak git! Hedef %110+) 2 Kişilik Takım Antrenmanı 18 AMRAP Athlete A: Barbell: 50/35 kg 12 Deadlifts 9 Hang Power…
Learn MoreW1D5 2 Kişilik Takım Antrenmanı For Time (Time Cap: 25-Minutes) 210 Cal Row&Skie (Subs: 270 Cal Bike&AirDyne) 150 Wall Ball (9/6 kg) 90 Toes to Bar *One athlete works at a time.
Learn MoreW1D4 Her 2:30 Dakika içinde 15 Dakika Boyunca (6 Sets) *Drop and go! SET/1: 1 Power Clean + 4 Squat Clean @%60-65 SET/2-3: 1 Power Clean + 3 Squat Clean @%65-70 SET/4-5: 1 Power Clean + 2 Squat Clean @%70-75 SET/6: 1 Power Clean + 1 Squat Clean @%80-85 WOD AMRAP 1:0010 Thrusters 30/20 kgMax…
Learn MoreW1D3 Strength 1Her 1:30 içinde 6 Dakika Boyunca (4 Sets)3 Power Snatch @70% of 1RM Snatch * Focus on form! Drop and go! Strength 2Her 1:30 içinde 6 Dakika Boyunca (4 Sets)5 Overhead Squats @70 of 1RM Snatch WOD Part – 1 / 7 AMRAP35 Cal Ergo 25 V-up20 Kettlebell Head Cutter (20/12 kg) 3…
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