WOD15 EMOM:Min 1: 6 Overhead Squats (rpe 7) *from rackMin 2: 2-4 Wall WalkMin 3: 10 Strict Pull Ups (or 2 Legless Rope Climbs) 5′ Rest 15 EMOM:Min 1: 15/12 Cal Row&SkieMin 2: 6R+6L Hang Dumbbell Snatch (rpe 7)Min 3: 15 American Kettlebell Swings (24/16 kg)
Learn MoreA) StrengthDeadlift Her 2:00 içinde 10:00 Boyunca (5 Sets)5 Deadlifts @70% of Heavy Single WOD B1) 7 AMRAP: 8 Push Ups 24 Double Unders 3′ Rest B2) 7 AMRAP 8 Pull Ups 24 Air Squats C) For Time: 100 Sit Ups
Learn MoreStrength2 Front Squats + 1 Push Press + 1 Push Jerk – Start with empty barbell and work up to a heavy complex in 10 minutes – WOD For Time:2 Kişilik Takım Antrenmanı “I Go You Go” 20 Rounds 3 Bar Facing Burpees 3 Power Cleans 3 Front Squats 3 Push Jerks 3 Bar Facing…
Learn MoreStrengthA1) 8 EMOM:Odd: 8 Bench Press (rpe 4-6)Even: 8 Dual Dumbbell Bent Over Row A2) 8 EMOM:Odd: 8-12 Strict Chin-UpEven: 8-12 Strict Handstand Push Up Her 2:30 içinde 10:00 Boyunca (4R)8 Dual Dumbell Suitcase Bulgarian Split Squat (R)8 Dual Dumbell Suitcase Bulgarian Split Squat (L) Her 1:30 içinde 4:30 Boyunca (3R)20 Sec Copanhagen Plank (R)20…
Learn MoreFor Time: “2 Kişilik Takım Antrenmanı” 2 Rounds 60 Cal Row&Skie 60 Toes to Bars (S1; 45 reps / S2; 50 K2E or K2C) 60 Wall Balls (9/6 kg) After full rounds; Buy-out: 30 Power Cleans (60/40 kg) 30 Bar Muscle Ups (S1; 60 Chest to Bar Pull Ups or Pull Ups + S2; 100…
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) 2 Kişilik Takım Antrenmanı 16 AMRAP: 10-20-30-40-50-60… Calories Ergo Alt. Dumbbell Clean&Jerk 22.5/15 kg Box Jump Overs…
Learn MoreStrengthBack Squat (In-a-15-Minutes)– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM. WODFor Time:3 Rounds20 Single Arm Alternating Devil Press 22.5/15 kg100 Double Unders Her 2:30 içinde 7:30 Boyunca (3 Sets)10 Double Dumbell Bulgarian Split Squat (R)10 Double Dumbell…
Learn More9 EMOM: StrengthStrict Shoulder Press (In-a-12-Minutes)– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM. WOD“2 Kişilik Takım Antrenmanı”“I Go You Go Rounds”16 AMRAP:12/10 Cal Ergo6 Handstand Push Ups (S1: 10 Push Ups)
Learn More10 EMOM:1 Squat Snatch (rpe 4-6) Her 1:30 içinde 7:30 Boyunca (5R)5 Front Squat (rpe 4-6) Her 3:00 içinde 15:00 Boyunca (5R)8 Half Kneeling Dumbelll Shoulder Press (R)8 Half Kneeling Dumbelll Shoulder Press (L)8 Supinated Grip Strict Chin-Up30 Sec:Hollow Hold
Learn MoreA) 10 EMOM:5-8 Overhead Squat (rpe 4-6) B) 10 EMOM:5-8 Dual Dumbbell Thrusters (rpe 4-6) C) 10 EMOM:6-10 Toes to Bar + 8-10 American KB Swing (rpe 4-6) Tabata WOD 8 Sets: 20sec work/10sec rest Hollow Hold/Rest
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