3 Kişilik Takım Antrenmanı 18:00 AMRAP Buy in: 1500-Meters Row or Ski 4-8-12-16-20-24… Hang Power Snatch (40/25 kg) Bar Facing Burpee Hang Clean&Jerk (40/25 kg) Bar Lateral Burpee *dilediğin gibi değiş! Score: Total Reps — Her 2:30 içinde 12:30 Boyunca (5 Rounds)10 Parallel Bar/Ring Dips8 Deficit Hand Release Push-Ups (w/15kg-15kg Plate)8 Barbell Curls (rpe 5-6)
Learn MoreStrength 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 Squat – WOD 2 Kişilik Takım Antrenmanı 14′ AMRAP 3-6-9-12-15… Overhead Squats (40/25 kg) Pull-Ups (S1: Jumping Pull Ups) Burpee Lateral Jumps
Learn MoreStrength2 Front Squats + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10 minutes – WOD 2 Kişilik Takım Antrenmanı “I Go You Go”13:00 AMRAP3 Power Cleans 70/55 kg5 Box Jumps 75/60 cm Core 6:00 AMRAP: Max Sit-Ups
Learn More28 EMOM:1.Min: 15 Wall Ball Shots (9/6 kg)2.Min: 15 American Kettlebell Swings (24/16 kg)3.Min: 15 Cal Row or Skie4.Min: Rest Core Strength 5 Rounds30 Sec: Hollow Hold1 Min: Rest
Learn MoreWOD3 Kişilik Takım AntrenmanıAMRAP 7:50 Back Squats 50/35 kg50 Back Squats 70/50 kgMax Rep Back Squats 80/60kg S1; 40/25 kg – 50/35 kg – 60/40 kg S2; 30/20 kg – 40/25 kg – 45/30 kg Rest 3:00 AMRAP 7:50 Push Press 40/25 kg50 Push Press 50/35 kgMax Rep Push Press 60/40 kg S1; 30/20 kg – 40/25 kg – 45/30…
Learn MoreGymnastics Strength/Accessory10 EMOM:3-5 Strict Pull-Ups(Optional: 1 sec Pause at the top + 2-3 second negative) Advanced: Strict Pull-Ups + NegativeIntermediate: Banded Strict Pull-Up + NegativeNovice: Jumping Pull Up + Slow negativeBeginner: Ring Row/Banded Lat Pull Down (5-8 reps) WODTeams of 2For Time:20 Dual DB/KB Thrusters (Dumbbell: 2x 20/15 kg – KB: 2x 20/16 kg)100 Double…
Learn MoreBarbell *positional workAlternate EMOM 12*with 60-70% of 1 rep max Snatch*scale percentage as needed 1st: Hang Power Snatch (above the knee) + Hang Power Snatch (below the knee) + Power Snatch (from the ground)2nd: Hang Squat Snatch (above the knee) + Hang Squat Snatch (below the knee) + Squat Snatch (from the ground) WOD“I Go You Go”Teams…
Learn MoreWODA1) 7 AMRAP:10 Hand Release Push Ups10 Dumbbell Snatches 22.5/15 kg 4′ Rest A2) 7 AMRAP:10 Toes to Bar10 Wall Balls 9/6 kg B) Posterior Chain Her 3 Dakika İçinde 12 Dakika Boyunca 10 Barbell Good Morning (40-20-15kg) 8-12 Dual Kettlebell Sumo Deadlift (Choose heavy!) 6-8 Sağ / 6-8 Sol Single Leg Dumbbell Romanian Deadlift
Learn MoreStrengthHer 2:00 içinde 10:00 Boyunca (5 Sets)5 sets x 3 Deadlifts @80% of 1RM WOD 2 Kişilik Takım Antrenmanı “I Go You Go” 18 AMRAP:12/10 Cal Ergo12 Front Squats 60/40 kg Core: 6 EMOM: Odd: 30-45sec Side Plank Even: 30-45sec Side Plank
Learn MoreStrengthHer 2:00 içinde 14:00 Boyunca (7R)6-4-2-1-2-4-6Back Squat (%75-80-85-90) WOD6:00 AMRAP8/7 Cal Row&Skie2-4-6-8. . . Burpees Box Step Overs (60/50 cm) *eller ensede! -rest 4:00- 6:00 AMRAP6 KB Goblet Forward Lunge (Kettlebell: 24/16 kg)2-4-6-8… V-Up *Score is total reps
Learn More