Strength 1Hang Squat Clean: (TC: 12 Min)– Establish a 3 RM for the day. Start with empty barbell. Strength 2 Her 1:30 içinde 4:30 Boyunca (3 Sets)3 Clean Deadlift x 3 Sets @90% 1RM Clean WOD2 Kişilik Takım Antrenmanı “I Go You Go Rounds” For Time:6 Rounds (3 rounds for each)12 Thrusters 40/25 kg24 Sit…
Learn MoreStrength 1 Her 1:30 içinde 7:30 Boyunca (5 Sets)Snatch + Overhead Squat 5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch) Strength 2 Her 2:00 içinde 6:00 Boyunca (3 Sets)Snatch Balance3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch) WOD 15 AMRAP:“2 Kişilik Takım Antrenmanı” -“I Go You Go Rounds”5 Pull…
Learn MoreStrengthBack Squat:– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM. Time Cap: 15-Minutes WOD4 sets (1 set every 5:00)A) Even Sets: (0:00, 10:00)15/12 Calorie Row&Skie15 Burpee Broad Jumps (100cm)15/12 Calorie Row&Skie B) Odd Sets: (5:00, 15:00)40 Double Unders…
Learn MoreWOD10 Rounds For Time:12 Dumbbell Goblet Reverse Lunge (22.5/15 kg) 8 Alt. Dumbbell Snatch4 Bar Muscle Ups (S1: 2-3 reps – S2: 8 C2B or Pull Up – S3: 12 Ring Row) Accessory Work4 Rounds10 Bulgarian Dumbbell/KB Split Squats/leg @ moderate weight – maintain quality10 Elevated Toe Double DB/KB Romanian Deadlift @ moderate weight –…
Learn MoreHer 2 Dakika içinde 12 Dakika Boyunca (6 Sets) Snatch Wave (Barbell Complex)3 Power Snatch2 Squat Snatch1 Hang Squat Snatch *%60 ile başla, her set ağırlık arttırarak en yüksek ağırlığına ulaşmaya çalış. *Barı elinden bırakmadan, akıcı bir tempoda, doğru formda kalarak bu kompleksi tamamlamaya çalışınız. WOD 6 Rounds – For Max Reps 90 Sec On…
Learn MoreBarbell/Weightlifting 15 dakika içinde boş barbell ile başlayarak 8 set içinde maksimum ağırlığa ulaşınız. 1+1+1+1+1 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk WOD“Azdan Az, Çoktan Çok Gider!”Teams of 2 For Time:2000/1600m Row&Ski (Subs: 4k/3.2k Bike or AirDyne)100 Push-Ups50 BB Back-rack Forward Lunge 50/35…
Learn More10 EMOM: 6-8 Back Squats (%60) WOD 5 Rounds: 90 Sec On : 60 Sec Off 100-80-60-40-20 Double Unders In remainder; Max Muscle Ups (S1; C2B – S2; Pull Up – S3; Jumping Pull Ups – S4; Ring Rows) (Scale 150-120-90-60-30 Single Unders) *İstenen “DU or SU” tekrar sayılarını bitirdikten sonra kalan zamanda yapabildiğiniz kadar…
Learn MoreStrength Her 1:30 içinde 18:00 Boyunca (12 Sets) WOD For Time: 20-18-16-14-12-10-8-6-4-2 Alt. DB Snatches DB Goblet Front Squats *At the beginning and every minute perfom 6 Push Ups! Rx; 22.5/15 kg
Learn More“2 Kişilik Takım Antrenmanı” “Dilediğin gibi paylaş!” 20-19-18-17-16 Bar Facing Burpee 250-Meters Row&Ski -into- 15-14-13-12-11 Power Cleans (50/35 kg) 250-Meters Row&Ski -into- 10-9-8-7-6 Snatches (50/35 kg) 250-Meters Row&Ski S1; 40/25 kg Score: Time
Learn More16 EMOM: WOD “Accumulate as many T2B as possible” 8 Rounds: 1 Min On : 1 Min Off 20 Double Unders 4 One Arm Dumbbell Thruster (22.5/15 kg) Max Toes to Bar S1; 35 Single Unders & V-Up Score-1: En az yaptığın round Score-2: Toplam T2B or V-Ups *Bu antrenman özelinde T2B ya da Knees…
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