Her 2:30 içinde 20:00 Boyunca (8R)5 Power Cleans + 10 Push Ups + 10 Pull-Up + 15 Air Squats Barbell: 60/40 kg S1: 50/35 kg – 8 Push Ups + 8 Pull Ups + 12 Air Squats S2: 40/25 kg – 6 Push Ups + 6 Jumping Pull Ups + 10 Air SquatsCore StrengthHer 4:00…
Learn MoreStrength3RM Deadlift:– In-12-Minutes window find 3RM Deadlift of the day! * Rest a little longer than normal between sets when you reach heavier weights * WOD “2 Kişilik Takım Antrenmanı” – “I Go You Go Rounds!”16:00 Amrap6x 5-Meters Shuttle Run10/8 Calorie Ergo *switch after full rounds. 7 Amrap: Partner MedBall Sit-Ups
Learn MoreTürkiye Cumhuriyeti’nin 100. yılı kutlu olsun! Ulu Önder Mustafa Kemal Atatürk ve silah arkadaşlarını saygı ve rahmetle anıyoruz! 3 Kişilik Takım Antrenmanı 29 AMRAP: Buy in: 1923 Metre Row or Skie 100 Deadlifts (60/40 kg) 100 Front Squats 100 Wall Ball 100 Pull Up In the remaining time Max Bar Lateral Burpees
Learn MoreStrengthHer 1:30 içinde 12:00 Boyunca (8R)3 Back Squat (rpe 8/10) -Then- WOD15 AMRAP:10 Single Dumbbell Box Step Ups (22,5/15 kg – 60/50 cm) *alternate olmak zorunda değil!20 V-Ups30 Single Dumbbell Suitcase Alternate Reverse Lunge (22,5/15 kg)
Learn MoreWOD“2 Kişilik Takım Antrenmanı”Partner Workout:For Time: (TC: 17 Min)4K Row or Skie (8K Bike Erg)*Partner Must Hold 2x 25/17.7 kg in farmers hold *Farmers Hold bekleyen atlet dambılları bıraktığında değişmek mecburidir. Değişim sonrası dambıllar yerden kesilmeden, ergonun tutaçlarını tutmayınız. Ergo daha erken yorulursa değişim yapılabilir. Unilateral Strength For Time: *for quality 15R Single Arm Dumbbell…
Learn MoreStrength 1 Her 1:30 içinde 7:30 Boyunca3 Position Power Snatch (High Hang, Above the Knee, Floor)5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) Strength 2 Her 2:00 içinde 6:00 BoyuncaOverhead Squat 3×33 sets: 3 Overhead Squats (@75% of 1RM Snatch) WOD“2 Kişilik…
Learn MoreStrength 1 Her 1:30 içinde 7:30 Boyunca3 Position Squat Clean (High Hang, Above the Knee, Floor)5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean) Strength 2 Her 2:00 içinde 6:00 BoyuncaPush Jerk 3×33 sets: 3 Push Jerks (@75% of 1RM Clean and Jerk) WODHer…
Learn MoreWODFor Time:90-Meters KB/DB Goblet Carry (Kettlebell: 24/16 kg / Dumbbell: 25/15 kg) -into- 5 Rounds10 Chest To Bar Pull-Ups10 Box Jumps Overs 60/50 cm -into- 90-Meters KB/DB Goblet Carry (Kettlebell: 24/16 kg / Dumbbell: 25/15 kg) Skills and DrillsToes to Bar: Advance:Her 2:00 içinde 10:00 Boyunca8-10 Kip to Chair Position5-8 Strict Toes to Bar Intermediate:Her…
Learn MoreStrengthBack Squat– In-10-Minutes window find 5RM of the day! WOD 18 AMRAP: “2 Kişilik Takım Antrenmanı” “I Go You Go“ 10 Cal Ergo (Ski > Row > Bike > AirDyne) 10 Push Ups 10 Air Squats Score: Total Rounds + Reps For Time (6′ Time Cap) 120 Hollow Rocks *Her kırıldığında 8 Straight Leg Sit…
Learn More16 EMOM: WOD 4 Sets2 minutes Work/2 minutes Rest15 Overhead Squats (40/25 kg) (S1: 12 reps S2: 8 Reps) *scale weight as needed.Max Bar Facing Burpees
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