260526
KURBAN BAYRAMINIZ KUTLU OLSUN! Bar Muscle Up Drills 10 EMOMAlternate EMOM’s1) 6 Cluster (60/40 kg)2) 4-6 Bar Muscle Up (S1; 5-8 C2B Pull Up or Pull Up) 18 AMRAP 2 Kişilik Takım Antrenmanı 50 Cal Ergo100 m KB Farmer’s Walk (2x 24/16 kg)50 Sync Sit Ups
250526
MetconPart-1For time200 Single Unders50 AKBS (24/16 kg)100 Double Unders Rest 5 minutes Part-25 Rounds for time12 Strict Pull Ups24 Push Ups36 steps Walking Lunges Rest 5 minutes Part-3For time200 Single Unders50 AKBS (24/16 kg)100 Double Unders Notes :•Part/1 ve Part/3 için zaman sınırı 5 dakikadır.•Part/2 için zaman sınırı 15 dakikadır. Strength Class Deadlift%55 2×5%60 2×4%65 […]
040626
12 EMOM *Scale reps as needed. RPE 7-8/10 12 EMOM *Scale weight as needed. RPE 7-8/10 6 EMOM *Choose slightly heavy weight.
230526
Clean Complex: In 15min. Up to Heavy. 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerks For Time Team of 3 Cash In: 60 Back Squats (60/50kg) 120 Pull Ups 120 Dual Db/Kb Box Step Ups 120 Dual Db/Kb Shoulder To Overhead (20/12.5Kg) Cash Out: 120 cal Ergo
220526
Teams of 2 For Time:6 Rounds: 100 DU / 200 SU 20 Bar Face Burpees 20 Power Snatch (Rx: 40/25 kg) (S2: 30/20 kg) Acc. Work: Glutes and Shoulders4 Rounds 10 DB Hip Thrust moderate weight – maintain control and quality RPE 710 Barbell Good Morning moderate weight – maintain quality RPE 710 Plate Front Raise moderate weight […]
210526
Strength 8 EMOM Back Squats %75 of 1 RM 3 Back Squats 20 EMOM: Core: 2-3 sets: 40sec. High Plank Hold 40sec. Mountain Climber 40sec. Hollow Rocks
200526
A) 18 AMRAP Team of 2: 18 Single DB Alt. Arm Snatch (Rx: 22.5/15 kg) (S1: 15/10 kg) 18 Chest2Bar Pull Ups / Pull Ups (S1: 30 Ring Rows) 18 DB Goblet Hold Front Squats (Rx: 22.5/15 kg) (S1: 15/10 kg) Score: Total Reps B) Acc. Work: 3 Sets (Time cap: 8 Min) 15 Banded Hammer […]
190526
19 Mayıs Atatürk’ü Anma Gençlik ve Spor Bayramınız Kutlu Olsun! 12 EMOM: WOD Metcon: Team of 3 A) For Time: 1919-meters Ergo —Then— 90 Dual DB Shoulder to Overhead (2x 22,5/15 kg) 90 Dual DB Deadlifts 90 KB American Swings (24/16kg) *Her 15 tekrarda bir değişiniz. Tekrarı bitiren atlet “High Plank” bekleyecek. Score; Time
180526
Strength: Her 1:30 içinde 6:00 boyunca (4 Sets) 10-12 Supp. Grip Barbell Rows (RPE-7.5) 10R +10L Single Arm Ring Rows Team of 2 A) 12 DK AMRAP 30 Dual DB Box Step Ups (2x 22,5/12,5 kg – 60/50 cm) 20 Dual Dumbbell Hang Power Cleans & Jerks (2x 22,5/12,5 kg) 10 Burpee Pull Ups *Switch every […]
160526
Strength 5 sets: (Time Cap: 12 min)3 Strict Shoulder Press 2 Push Press 1 Push Jerk*Start the first set with empty barbell and increase the weight after each successful set. METCON 4 Sets: 3:00 ON / 3:00 OFF 8 Wall Balls (9/6 kg) 8 Burpee Double Jumps Line Over 8 Toes to Bars (15 Knee […]
