StrengthPower Clean + Push Jerk 10×510 EMOM:5 Power Clean and Push Jerks – Use lightweight that can be cycled smoothly for 5 Touch and Go reps WOD15:00 AMRAP15 Overhead Dumbbell Reverse Lunge 22.5/15 kg (right arm – alt legs)15 Toes to Bar (S1; 20 K2C or Tuck Up)15 Overhead Dumbbell Reverse Lunge 22.5/15 kg (left…

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Strength Deadlift 5×5 Her 2:00 içinde 10:00 Boyunca (5 Sets)5 Deadlifts x 5 sets @70% of Heavy Single WOD4 Sets2:00 AMRAP200/175m Row or SkiErg12 Box Jump Overs 60/50 cmMax Thrusters 40/25 kg-rest 2:00 between sets- *Score is total thrusters Acc: 3 Sets “For Quality” 12R+12L Kettlebell Single Leg Deadlift (*choose moderate kettlebell) 12-15 Heavy Dumbbell Glute…

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For Time: 3 Kişilik Takım Antrenmanı 50 Burpee Box Jump Over (60/50 cm)150m Dumbbell/Kettlebell Farmers Carry40 Burpee Box Jump Over (60/50 cm)90 Double Dumbbell/Kettlebell Shoulder to Overhead30 Burpee Box Jump Over (60/50 cm)150 Steps Dumbbell/Kettlebell Front Rack Walking Lunge20 Burpee Box Jump Over (60/50 cm)150m Double DB/KB Overhead Carry10 Burpee Box Jump Over (60/50 cm)90…

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Warm-Up 5 Sets(1+1+1) reps;Snatch PullHigh Hang Squat SnatchLow Hang Squat Snatch (below the knee) Mümkünse ağırlık arttırarak! A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets) Snatch Wave1 Power Snatch (%60-70)2 Hang Squat Snatch3 Overhead Squat B) 14 DK AMRAP 2 Kişilik Takım Antrenmanı I Go You Go! 3 Hang Power Snatch (40/25 kg)…

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Strength3 Position Power Clean (Ground, Below the Knee, Hang)1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean. – Complex is completed unbroken!– Workout up to heavy set in 12 minutes WODFor Time100-80-60-40-20Double Unders50-40-30-20-10Sit-ups Time Cap: 18-Minutes (Rx+ Goal : Sub < 15-Minutes) S1; x2 Single Unders Acc: 6 EMOM:

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“2 Kişilik Takım Antrenmanı” A1) 8 AMRAP100 Cal RowIn the remaining time Max Prisoner Walking Lunge (Steps=Reps) 4′ Rest A2) 8 AMRAP100 Cal SkiIn the remaining time Max Dumbbell Devils Press (2x 17.5/10 kg) 4′ Rest A3) 8 AMRAP2.4k Bike Erg or 100 Cal AirDyneIn the remaining time Max Wall Walks

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Strength4 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10 minutes – *Boş barbell ile başlayarak, toplam 8 set içinde, 12 dakikalık sürede, bu kompleks için en ağır kilonuza ulaşınız. WOD“Cindy”AMRAP 20 Minutes5 Pull Ups10 Push Ups15 Air Squats 6 EMOM

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WOD2 Kişilik Takım Antrenmanı3 Rounds For Time:60 Wall Balls 9/6 kg100 Double Unders60 Toes to Bar100 Double Unders Time Cap: 30 Min Score: Time S1; 50 WB / 75 DU / 40 T2B S2; 40 WB / 250 SU / 80 K2Elbows Gymnastics 6 EMOM

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StrengthBench Press:– Heavy Single (10 minutes) * Rest a little longer than normal between sets when you reach heavier weights * WODFor Time:30 Pull-ups (S1; 40 Ring Row)30 Dumbbell Back Rack Squats (22.5/15 kg)30 Burpees -Rest 1:00- 20 Chest to Bar (S1; 30 Pull Up; S2; 40 Ring Row)20 Dumbbell Goblet Squats (22.5/15 kg)20 Burpees…

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WODHer 2:30 içinde 22:30 Boyunca *Max effort= 2:00 work/0:30 transition AccessoryTheBox362 Mini-Pump –Upper Body Posterior4 Rounds10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 712 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7 -Rest 1-2 min between rounds-

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