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220622

2 Kişilik Takım Antrenmanı 10 Rounds (1 min work/1 min rest) (20 Minutes) 10 Burpee Box Jumps (60/50 cm)10 Chest to Bar Pull Ups S1; 7 BBJ + 10 Pull Up / S2; 5 BBJ + 10 Australian Pull Up — 3 Sets 5-10 Partner Assisted Nordic Hamstring Curl 1 minute Plank Hold (on elbows)…

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210622

A) 8 DK EMOM 5 Overhead Squat (%50-60) B) “Team of 2”In 20 minutes30 Sync Toes to Bar30 Squat Snatches (50/35 kg) (shared reps)30 Sync Toes to Bar100 Wall-Ball Shots  (9/6 kg) (shared reps)30 Sync Toes to Bar30 Squat Snatches (50/35 kg) (shared reps)30 Sync Toes to BarThen—In the Remaining Time—Max reps Wall-Ball Shot (9/6…

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200622

A) Strength (12′ Time Cap) Find 4Rm Front Squat *4 RM Front Squat is around 90% of your 1 RM Front Squat. B) 14 DK AMRAP 1-2-3-4-5-6-7-8-9… Strict Pull Ups Single Arm Alt. Devils Press V-Ups *Scale w/Jumping Pull Up

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180622

Barbell Complex “Weekend Vibes” *Her setin kendi içinde 00:30 saniye zaman sınırı vardır. A) 5 DK EMOM 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk (%50 of 1Rm Power Clean) 2 Dk Dinlen B) 5 DK EMOM 1 Power Clean + 1 Hang Power Clean +…

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170622

3 Kişilik Takım Antrenmanı 36 DK AMRAP 6 Box Get Over (120/100cm) 6 Devils Press (2x 22,5/12,5kg) *Roundu bitiren atlet, maksimum sayıda toes to bar/knees to chest hareketini yapacak. Kırıldığında seti bitirmiş sayılacak. Tek seferde yaptığı maksimum tekrar sayısı skor olarak değerlendirilecek. Takımların toplam skoru; yaptıkları round + atletlerin toplam toes to bar/k2c tekrar sayısı…

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160622

A) Strength (12′ Time Cap) Find 10Rm Back Squat *10 RM Back Squat is around 70% – 72% of your 1 RM Back Squat. – B) 3 Kişilik Takım Antrenmanı 24 DK AMRAP 150m Walking Lunge with MedBall Bear Hug (9/6kg) 120 Russian Kettlebell Swings (32/20kg) 90 Cal Ergo (Row/Ski/Bike) *Dilediğin gibi paylaş! Ağırlığı ihtiyaç duyduğun…

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150622

A) 12 DK EMOM 8 Barbell Floor Press (%75) 16 Kettlebell Up Right Row (24/12kg) 6-8 High Box Jump  ( > 80/65 cm) B) 18 DK AMRAP 2 Kişilik Takım Antrenmanı 80 Double Unders30 Push Press 40/25kg80 Double Unders30 Power Snatch 40/25kg80 Double Unders30 Front Squats 40/25kg80 Double Unders30 Thrusters 40/25kg80 Double Unders S1; 60…

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140622

A) Strength (12′ Time Cap)Deadlift5 Sets of 5  *Score = En yüksek 5 setin toplamı METCON B1) 7 DK AMRAP 20 Wall Ball (9/6 kg) 8 Burpee Pull Up 4 DK Dinlen B2) 7 DK AMRAP 20 Toes to Bar 8 Dual Dumbbell/Kettlebell Hang Squat Clean (2x 22,5/15 kg)

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130622

Metcon(total reps of strict hspu)“Team of 3”—In 15 minutes—1500/1200 m Row/Ski (switch 500/400 meters) or 3000/2400 m Bike Erg (switch 1000/800 meters)120 Box Jumps (60/50 cm) (switch every 20 reps)—In the Remaining Time—Max reps Strict Hspu (switch every 5 reps) *Scale Push Up; switch 10 reps! Rest 5 minutes Metcon(total reps of wall walk)“Team of…

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