150526
30 EMOM: Core: 4 Rounds: (Time Cap: 12min) 16 Weig. Alt V-Ups + 16 P-Bar Leg Raises + 16 Bench Crunches Rest as need Strength Class Back Squat%55 2×10%60 2×8%65 2×6 Bench Press%60 2×10%65 2×8%70 2×6 Strict Overhead Press%55 3×8 3×8-12 Weighted Sit UpBanded Face PullDB Reverse Fly
140526
Strength 16 EMOM: Clean Complex@65-75% of 1RM Clean 1- Power Clean 1- Hang Clean 1- Push Press*Touch and go! Strength 26 Emom:3 Front Squats @80% of 1RM Clean *From rack! MetconTeam of 218 AMRAP:40 Toes to Bars / 80 Knee to Chest / 80 V-Ups30 Single DB Devil’s Press (Rx: 22.5/15 kg) (S1: 17/12.5 / S2: 15/10 […]
130526
12-Minutes Handstand Walk Practice Her 1:30 içinde 12:00 Boyunca (4 Sets) 1) Partner Assist 4-6 Steps HS Walk (from WallWalk) (Begginner Vers: 3 Inchworms + 12 Pike Shoulder Tap) 2) 30 Sec Hs Hold (S1: Box Assist Pike Hold) A: 10 EMOM: —2min Rest— B: 10 EMOM: Strength Class Deadlift %65 2×5%70 2×4%75 2×3 Bench […]
120526
Strength 8 EMOM:3 Back Squat %85 2 Kişilik Takım Antrenmanı 20 AMRAP 60 Cal Ergo 40 Dual DB/KB Deadlifts (DB Rx: 2x 22.5/15 kg) – KB Rx: 2x 24/16 kg) 40 Dual DB Hang Cleans ( DBRX: 2+ 22.5/15kg) *Every 2 min. 12 Sync. Sit Ups *Start with ergo Accessory “TheBox362 Mini-Pump – Shoulders” 3 sets: […]
110526
18:00 AMRAP Team of 220–24–28-32Alt. Single DB Grand to Overhead (22.5/15 kg)High Box Jump Overs (75/60 cm)-in remaining time-Max Rounds: I.G.Y.G. CINDY5 Pull Ups + 10 Push Ups + 15 Air Squats * Score is the max rounds of CINDY Accessory 3 sets (rpe 6-7)10-15 Single KB Sumo Squat High Pull20 Weighted Calf Raises10 Landmine Press (each arm) […]
100526
15 min CAP A: 3×8 Box Back Squat (Rpe 6-7) B: 3×10 Strict Press (Rpe 6-7) 9 EMOM 1st: 4x 1 Burpee Broad Jumps + 1 Broad Jumps 2nd: 12-15 Goblet Squat (25/15kg) 3rd: 20m Sled Push (+50/30Kg) -3 min rest- 9 EMOM 1st: 10 Seated WallBalls (9/6kg) 2nd: 10/8 cal Ski Erg 3rd: 30-45sec […]
090526
A) 8 DK EMOM 12-10 Bench Press (%50-55) B1) Amrap 6Air SquatStart & EMOM 10 Hand Release Push Up2 Dk Dinlen B2) Amrap 6Box JumpsStart & EMOM 10 Power Snatch (35/25kg) (Scale Dumbbell Power Snatch)2 Dk Dinlen B3) Amrap 6Ergo (Bike, Ski Erg, Row)Start & EMOM 10 American Kettlebell Swing (24/16kg) *Her dakika başında 10 tekrar olarak verilen […]
080526
A) Strength (15 Dk) Isınma dahil, arttırmaya devam et!15 dakika içinde en ağır 5 tekrar yapabildiğin front squat kilosunu bul ve 5 set bu kilo ile bölmeden yap! 5×5 Front Squats B) 2 Kişilik Takım Antrenmanı (17 Dakika Time Cap) 5 Rounds For Time:30 Toes to Bar60 Double Unders / 120 Single Unders30 Burpee No […]
070526
A) 10 DK EMOM B) 18 DK AMRAP 3 Kişilik Takım Antrenmanı *Workout Flow:Athlete 1- 500/450m Ergo (Row or Ski)Athlete 2- 30 Dual Dumbbell Hang Squat Clean (2x 20/10kg)Athlete 3- 26 Plate Back Rack Alt. Legs Box Step Up (15/5kg) *Her 2 dakikada bir atletler sırasıyla yer değiştirecek. 2 dakika içerisinde tekrar sayısını tamamlayamayan atletler, tamamlayamadıkları her set […]
060526
A) Strength (15 Dk) 15 dakika içinde en ağır 5 tekrar yapabildiğin push press kilosunu bul ve 5 set bu kilo ile bölmeden yap! 5×5 Push Press B1) 5 DK AMRAP 15 Wall Ball + 8 Box Jumps Rx: 9/6 kg – 60/50 cm – S1: 6/4 kg 2 DK Dinlen B2) 5 DK AMRAP […]
