fbpx

010722

A) 20 DK EMOM 60 m Shuttle Run (8x 7,5 m) 12-16 Box Jump Overs (75/60 cm) 5 Pull Up + 10 Push Up + 15 Air Squat Dinlen Posterior Chain B) Her 3 Dakika İçinde 12 Dakika Boyunca 10 Barbell Good Morning (40-20-15kg) 8 Dual Kettlebell Sumo Deadlift (Choose heavy!) 6-8 Sağ / 6-8 Sol Single…

Learn More

300622

8 Sets 2 min on/2 min off 40 Double Unders (S1; 25 DU – S2; 50 Single Unders)5 Squat Cleans (Rx; 50/35 kg – S1; 40/25 kg)10 Bar Lateral Burpees (Scale 7 Burpee) *Her set skorunu/bitirdiğin zamanı not et! Core; 6 Sets; 20 sn on / 10 sn off Bar Hang L-Sit Hold

Learn More

290622

Warm Up & Kipping Drills (15′) A) Gymnastics / Grip Endurance 12 Dk Time Cap15 Bar MU (S1:Box assisted)1 min rest30 Chest2Bar Pull-Up (S1: 30 Negative Jumping Pullups from box S2: 60 Australian Pullups)1 min rest60 Toes2bar (S1: 60 K2 Elbows, S2: 90 Knees raise) B) 16 DK EMOM 18/15 Cal Bike – 15/12 Cal Row or Ski…

Learn More

280622

Concentric Strength A) 20 Dakika içinde Find 1Rm Box Assisted Back Squat Then; Back Squat (*not box squat*) 5 Sets x 2 reps at %90-95 of 1Rm Box Assisted Back Squat B) 12 DK AMRAP 20 Alt. Dumbbell Snatch (22,5/15 kg) 15 V-Up 10 Burpee Lateral Jump

Learn More

270622

A) 4 Set (Warm up)30 saniye Hand Stand Hold (S1:Face to Wall Handstand Hold / S2: 3 Burpee Wall Walk)15 saniye dinlen B) For Time (7 Dk Time Cap)60 Strict Hand-Stand Push-Up (S1: 60 Pike Pushups/ S2: 60 Feet elevated pushups/ S3: 80 Pushups) *Skorunu mutlaka not et! C) 18 DK AMRAP 2 Kişilik Takım Antrenmanı 2-4-6-8-10-12… Push…

Learn More

240622

32 DK EMOM *EMOM until you reach 150 wall balls. 14 Burpees 14 Dual Dumbell Hang Power Cleans (20/10kg) Max Wall Balls (9/6 kg) Rest *150 Wall Ball ulaşınca biter. 32 dakika sonunda 150 Wall Ball sayısına ulaşamazsanız, kalan tekrar sayısı kadar burpee cezası alırsınız. Core; 6 DK EMOM 30-45 sn Sağ Side Plank 30-45…

Learn More

230622

A) Pistol + One Leg Squat Isınması ve Çalışması B) One Leg Jump Training (Jump higher and increase your jump forward) (8 min time cap) C) 2 Kişilik Takım Antrenmanı *Partnerlerden skoru yüksek olan tahtaya adını yazabilir! 4 Sets 3 DK AMRAP 35 Double Unders or 90 Single Unders18 Sit Ups16 Pistol Squats (alternate leg) or…

Learn More