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WOD“Revani”5 Sets (0:40 on/0:20 off) (20:00)Minute 1: Max Walking Lunge StepsMinute 2: Max Kettlebell Headcutter (24/16 kg) (Youtube)Minute 3: Max V-UpsMinute 4: Max Wall Walks** Score total reps across all movements in each round. Accessory Work4 Rounds10 Bulgarian Dumbbell/KB Split Squats/leg @ moderate weight – maintain quality10 Elevated Toe Double DB/KB Romanian Deadlift @ moderate…

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180324

WOD 20 EMOM:1.Min: 6-8 Dual Dumbbell Bench Press (rpe 6-7)2.Min: 8-12 Barbell Row (rpe 6-7)3.Min: 6-10 Alternating Dual Kettlebell Front Rack Tall Kneeling To Standing (rpe 8) (Youtube)4.Min: 12/10 Cal Ski or Row Accessory “TheBox362 Mini-Pump – Chest and Triceps”4 Rounds 12 Dumbbell Chest Fly @ moderate weight – maintain quality10 Barbell Skull Crushers @ moderate weight…

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160324

Strength Power Clean & Jerk8 EMOM:2 Power Clean and Jerks at 60-75%* Can drop and reset between reps. WOD6 EMOM:Odd: 10 Dual Dumbbell Power Cleans (2x 22.5/15 kg)Even: 12/10 Cal Ergo -rest 2:00 –6 EMOM:Odd: 10 Thrusters 40/25 kgEven: 12/10 Cal Ergo *Scale accordingly. Score is total completed rounds. 6 EMOM:Odd: 10 Hand Relase Push-Up +…

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150324

WOD“2 Kişilik Takım Antrenmanı”15:00 AMRAP:60 Cal Ergo45 Wall Balls (9/6 kg)30 Deadlifts (60/40 kg) Score: Total Reps Accessory TheBox362 Mini-Pump – Arms and Shoulders4 Rounds12 Plate Front Raise @ moderate weight – maintain quality10 Seated Alternating DB Curl @ moderate weight – maintain quality -Rest 1 min b/t rounds-

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140324

Strength Back Squat5 EMOM: 5 Back Squats at 60% of 1RM. WOD”2 Kişilik Takım Antrenmanı”For Time:55 Hang Power Cleans (40/25 kg)55 Burpee Lateral Jumps55 Hang Squat Cleans55 Sync. Jumping Split Lunges55 Sync. Sit Ups 9 EMOM:

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130324

Strength 1 7 EMOM:Strict Shoulder Press2-3 reps @ – RPE 8-9/10 Strength 2 7 EMOM:Dumbbell Hip Thrust8-10 reps @ – RPE 7/10 WOD 2 Kişilik Takım Antrenmanı 14 AMRAP: Max Distance Ergo 7 Hang Power Snatches (30/20 kg) 7 Overhead Squats *switch after full round *Ergo durmayacak, roundu bitiren atlet ergoya geçecek! Score; Total Distance (Ergo) / Total…

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Strength 1 Her 1:30 içinde 7:30 içinde (5 Sets)Front Squat:3 Tempo Front Squats x 5 sets @65% of 1RM*Tempo = 3 second negative and 1 second standing (contraction) portion Strength 2 Her 1:30 içinde 7:30 içinde (5 Sets)Strict Chin Up (Supinated) (Unbroken)Max Strict Unbroken Supinated Pull-ups x 5 sets *Scale with jumping supinated pull up or…

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110324

WOD“2 Kişilik Takım Antrenmanı”For Time:2000/1600m Row or Ski100 Push-ups200 Double Unders100 Toes to Bars200 Air Squats Accessory“TheBox362 Mini-Pump – Chest and Triceps”4 Rounds15 Standing Tricep Extension w/ band10 Single DB Bench Press (each) @ moderate weight – maintain quality -Rest 1 min b/t rounds-

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A) Team WOD “2 Kişilik Takım Antrenmanı” *switch every 10 reps. i go you go! For Time (Time Cap: 17 Minutes) 60 Push Jerks 40 Power Cleans 60 Front Squat 40 Deadlift Rest’ 2 Minutes – then In-5-Minutes Max reps Clusters *Antrenmanın ilk kısmını zamana karşı tamamlayacaksınız. Skorunuz bu kısım için bitirdiğiniz süre olacaktır. 2…

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080324

“Dünya Kadınlar Günü“ WOD5 sets For Reps:45 on/:15 off1. SkiErg Calories2. Wall Walks3. Air Bike or BikeErg Calories (S1; other machines)4. Power Cleans (60/40 kg)5. Recovery Jog * Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored. 9 EMOM:

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