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081021

A) Her 2 Dakika içinde 10 Dakika Boyunca (5 Set) 5 Back Squat (%75-80) B) 27 DK EMOM (9 Set) 8-12 Deadlift (80-50-30 kg) 12-16 Box Jump Over 8-12 Handstand Pushup (S1; 12-16 Dual Dumbbell or Kettlebell Z-Press) C) 6 DK EMOM 15-20 V-up (S1; Tuckup) 15-20 KB Russian Twist

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071021

A) For Time (13′ Time Cap) 21-18-15-12-9-6-3 Toes to Bar (S1; Knees to Elbow / S2; Knees to Chest) Alt. V-up B) 28 DK EMOM (7 Sets) 40 Double Unders / S1; 120 Single Under 15-25 Wall Ball 8-12 Chest to Bar Pullup 8-12 Burpee Box Step Over

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061021

A) 6 DK EMOM 5 Front Squat (%60-70) B) Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets) 15 Barbell Floor Press (%50) 12 Sağ+12 Sol Single Arm Dumbbell Bent Over Row C) Her 2 Dakika içinde 10 Dakika Boyunca (5 Sets) 15 R- 15 L Single Arm Deficit Pushup 30-45” Push Up Plank or…

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051021

A) Her 4 Dakika içinde 16 Dakika Boyunca (4 Sets) 8 Half Kneeling Single Arm Kettlebell Press (Sağ) 8 Half Kneeling Single Arm Kettlebell Press (Sol) 5x “3 Push up to Wall Walk” B) 18 DK EMOM (6 Sets) 8-10 Overhead Squat (40-15 kg) 8-12 Toes to Bar 8 Sağ+8 Sol Dumbbell Snatch C) For…

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041021

2 Kişilik Takım Antrenmanı(IGYG)A) 6 Dakika Amrap (IGYG)1 Rope Climb2 Dakika Dinlen B) 6 Dakika Amrap (IGYG)6 Burpee Box Jump Over2 Dakika Dinlen C) 6 Dakika Amrap (IGYG)30m Sled Push2 Dakika Dinlen D) 6 Dakika Amrap (IGYG)8 Hand Release Pushup2 Dakika Dinlen E) 6 Dakika Amrap (IGYG)8 Deadlift (80-50-30 kg)2 Dakika Dinlen F) 6 Dakika…

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021021

Gambling Day ‘Hard Grips’ 20 V-up 16 Alt One Arm Renegade Row 20 Alt Hang DB Clean Jerk 10”sn Sağ / 10”sn Sol Max. Single Arm Active Bar Hang 45”sn Bar Hang L Sit Hold 24 Reverse Lunge

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011021

A) 8 DK EMOM 8-12 Handstand Pushup (S1: Pike Pushup) B) 24 DK AMRAP 2 Kişilik Takım Antrenmanı 24 Alt. Dumbbell Snatch 24 DB Face Burpee 24 Knees to Chest C) Tabata “Midline” (8:00)20-seconds of work / 10-seconds of rest for 4 intervals:Hollow HoldSitupHollow RockTuck-up

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300921

A) 8 DK EMOM 6-8 Deadlift (%55-60) B1) 9 DK AMRAP 40 DU / S1: 120 SU 20 Chest to Bar Pullup / S1: Kipping Pullup / S2: x2 One Arm DB Renegade Row 10 Power Cleans (60-30 kg) 3 Dk Dinlen B2) 9 DK AMRAP 16 KB Goblet Box Step Over 12 KB Head…

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290921

30 DK AMRAP 2 Kişilik Takım Antrenmanı “Don’t drop empty barbell!” 30 Hang Power Snatches (30-20-15 kg)30 Handstand Push-ups (S1: Barbell Z-Press)30 Overhead Squats (30-20-15 kg)30 Bar-Facing Burpees30 Hang Squat Snatches (30-20-15 kg)

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