10 EMOM:1 Hang Squat Clean + 1 Squat Clean (%60) WOD “2 Kişilik Takım Antrenmanı” “I Go You Go!” 14 AMRAP: 4 Thruster (40/25 kg)8 C2B Pull-Up Core Her 2:30 içinde 10:00 Boyunca (4R)15 Weighted Sit-Up (rpe 7/10)20 Sec Hollow Hold
Learn More40 EMOM: (8R)1-Min: 10 Dual Dumbbell Bench Press + 10 Dual DB Bent Over Row (rpe 7/10)2-Min: 12/9 Cal Ergo3-Min: 10-15 Russian KB Swing (32/24 kg)4-Min: 15-12 Toes to Bar 5-Min: Rest
Learn More“2 Kişilik Takım Antrenmanı”WOD5 Rounds For Time: 500-Meters Row&Ski (Subs: 1k Bike or AirDyne) 40 Hang Power Cleans (40/25 kg)30 Wall-Balls (9/6 kg) 20 Burpees 10 Handstand Push UpsCap Time:35 Min
Learn MoreStrengthA) Her 2:00 içinde 10:00 Boyunca8 Back Squat (rpe 6-8) B) Her 2:30 içinde 12:30 Boyunca (5R)8 Kneeling Single KB Front Rack Hold With Landmine Press(R)8 Kneeling Single KB Front Rack Hold With Landmine Press(L)8 Strict Pull-Up *rpe 6-8/10 C) Her 3:00 içinde 12:00 Boyunca (4R)8 Single Leg Single Kettlebell DeadLift(R)8 Single Leg Single Kettlebell…
Learn MoreHer 1:30 içinde 36:00 Boyunca (4 Rounds) Minute-1: 00:45 sec Max Bench Press (Bodyweight) Minute-2: 1:00 Max Bike/AirDyne Calories Minute-3: 00:45 sec Max Strict Ring/PB Dips Minute-4: 1:00 Max Row CalsMinute-5: 00:45 sec Max Hollow RocksMinute-6: 1:00 Max SkiErg Cals
Learn More30 EMOM *Cindy = 5 pull ups + 10 push ups + 15 air squats COREFor Time/Quality:4 Rounds20 Situps30 Sec Plank30 Flutter Kicks (each side)30 Sec Side Plank (Right)30 Sec Side Plank (Left)15 Seated Oblique Twists w/ kettlebell (each side)
Learn MoreStrength Her 1:30 içinde 15:00 Boyunca Odd: 5 Deadlift (%75) Even: 8R+8L Dumbbell Filly Z Press (rpe 8/10) B) 2 Kişilik Takım Antrenmanı Every 90 sec x 10 Sets Athlete A:“Max Reps” Prisoner Walking Lunge (1 rep=7,5-Meters) Athlete B:1 Round of “DT”12 Deadlifts9 Hang Power Cleans6 Push Jerks Barbell: 50/35 kg *Switch after 90s / *No rest…
Learn MoreHer 3 Dakika içinde 12 Dakika Boyunca (4 Set) 8 Sağ + 8 Sol Barbell Back Rack Bulgarian Split Squat (rpe 7-8) 15 Heavy Dumbbell Glute Bridge (Son tekrardan sonra glute bridge hold 20sn bekle!) *Bulgarian Split Squat hareketi için mümkünse 1. ve 2. setlerde orta-ağır bir kilo tercihi yapıp, 3. ve 4. setlerde ağırlık arttırmanız önerilir. WOD“2 Kişilik…
Learn MoreSkills and DrillsToes to Bar: Advance:5 sets (10:00)8-10 Kip Swings5-8 Strict Toes to Bar Intermediate:5 sets (10:00)6-8 Kip Swings5-8 Strict Knee Raise + Extension Beginner:5 sets (10:00)5 Kip Swings (Stand on tiptoes if needed)5-8 Strict Hanging Knee Raise Alternative Option:5 sets (10:00)10 Weighted Sit Ups30-second Plank Hold (elbows) * On the Kip, have athletes focus…
Learn MoreStrength 1 Barbell ComplexHer 1:30 içinde 7:30 Boyunca (5 Sets)2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) Strength 2 Her 2:00 içinde 6:00 Boyunca (3 Sets)3-5 Panda Pulls x 3 sets (@70-80% of 1RM) WODEvery 3:00 (5 sets)60 Double Unders (S1: 40 DU – S2: 80 SU)10 Alt. Dumbbell Snatches (22.5/12.5 kg) *Scale…
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