Skill 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 WODHer 3:00 içinde 21:00 Boyunca16 American Kettlebell Swing (24/16 kg)16 V-Ups16 Alt. Dumbbell Clean&Jerk *Score is your…
Learn MoreStrength3RM Shoulder PressIn-12 minutes-window find your daily 3RM Strict Shoulder Press. WOD7 rounds For Time:7 Alt. DB Snatch7 Burpee Lateral Jump49 Double Unders Core: Accumulate 100 Hollow Rocks, every break do 10 Russian Twist!
Learn MoreWOD“2 Kişilik Takım Antrenmanı”13 AMRAP:6-12-18-24-30-36-…Sumo deadlift high pulls 40/25 kgBox Jump Overs 60/50 cm Strength 1Double DB Bench Press 1 and ½ Reps4 sets: 8 reps – RPE 8 *Rest 1:00-1:30 b/t sets Strength 2Standing Tricep Extension w/ band4 sets: 10 reps – RPE 7 *Rest 1:00-1:30 b/t sets Accessory Work (posterior chain)3 Sets15 Back…
Learn MoreStrengthFind 3Rm Back Squat of the day in 12 minutes. WOD “2 Kişilik Takım Antrenmanı” “I Go You Go” 21 AMRAP: 15/12 Cal Row&Ski (Subs: 18/15 Bike&AirDyne)15 Wallballs 9/6 kg Score: Total Rounds + Reps
Learn MoreA) 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…
Learn MoreWOD “Cumartesi Ateşi”“3 Kişilik Takım Antrenmanı”35 AMRAP:Max Cal Ergo 10 Bar Muscle Ups (S1; C2B Pull-Ups – S2; x3 Ring Rows)10 Squat Cleans (60/40 kg) (S1; 50/35 kg – S2; 40/25 kg)10 Burpee Box Get Over (100cm) 20-20-20… 30-30-30… 40-40-40… *Atletlerden biri devamlı ergoda olacak, ergo hiç durmayacak! Atletler diledikleri gibi değişim yapabilirler.
Learn MoreStrength A1) Her 3:00 Dakika İçinde 9 Dakika Boyunca 8R+8L Barbell Back Rack Box Step Up (50 cm) (60/40/20kg) A2) Her 3:00 Dakika İçinde 9 Dakika Boyunca 8 Barbell Hip Thrust (Choose heavy) WOD 9 AMRAP: 2-4-6-8-10-12-…. Alt. Devils Press Single Arm Dumbbell Overhead Reverse Lunge Rx; 20/12,5 kg Score; Total Reps *** Accessory3 Sets for Quality:30…
Learn MoreStrength 1Strict Shoulder Press 5×5Her 2:00 içinde 10:00 Boyunca (5 Sets)5 Strict PressStart at 60% of 1RM and build to a moderately-heavy set (75-80%). — WOD 10 AMRAP:25-50-75-100. . .Double Unders (S1: x2 Single Unders)3-6-9-12…Strict Handstand Push Ups (S1: x2 Barbell Z-Press 30/20 kg) *scale weights as needed! — Strength 2Lying DB Hamstring Curl4 sets:…
Learn MoreWOD“2 Kişilik Takım Antrenmanı”A) 9 AMRAP:Max Power Cleans (40/25 kg)*Every minute, including 0:00, complete sync 15 Air Squats! 3′ Rest B) For Time:90 Cal Row&Ski (Subs: 108 Cal Bike&AirDyne)90 Toes to Bar 90 Hang Power Snatches (30/20 kg) Partition However You’d Like *Atletle aynı anda çalışabilir. Toplam tekrar sayısına ulaşmak için belli bir sıra ya…
Learn MoreStrength Her 1:30 içinde 12:00 Boyunca (8 Sets) 5 Back Squat + 3 Front Squat (%70 of 1RM BS) Gymnastics 8 EMOM: 4 Strict Pull Ups + 4 Kipping Pull Ups (Must be unbroken) (Rx+; 5+5 reps , S1: 3+3 reps , S2: 6 Jumping Pull Ups ; S3; 10-12 reps Pronated Ring Row) WOD…
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