fbpx

100823

W12D4 “3 Kişilik Takım Antrenmanı” 24 AMRAP: Max Cal Ergo 10-20-30-40-…. Alt. Hang Dumbbell Snatch (30/25 kg) High Box Jump Overs (75/60 cm) *Partnerler herhangi bir sıraya bağlı kalmadan, diledikleri gibi değişim yapabilirler. Score: Ergo Cal + Total Reps AccessoryPart/13 Sets10 Dual DB Bicep CurlMax Banded Tricep Ext.*RPE 8/10 for both movements(rest 1-2 minutes between…

Learn More

090823

W12D3 Barbell 6 EMOM: 1 Snatch Balance + 1 Overhead Squat (%55-60 of 1RM Squat Snatch) 6 EMOM: 1 Squat Snatch + 1 Low Hang Squat Snatch + 1 Hang Squat Snatch (%55-70) *focus on perfect technique for each set WOD “2 Kişilik Takım Antrenmanı” “I Go You Go” *Time cap is 1 minute for…

Learn More

080823

W12D2 BarbellAlternating Every 0:30 for 15 Sets*with 60-65% of 1RM Clean&Jerk*focus on perfect technique for each set 1st: Power Clean&Push Press2nd: Power Clean&Push Jerk3rd: Power Clean&Split Jerk WOD “2 Kişilik Takım Antrenmanı” 14 AMRAP: 10 Rounds (IGYG) (*5 rounds each) 7 Deadlifts (50/35 kg)7 Hang Power Cleans (50/35 kg) S1: 40/30 kg In the remaining…

Learn More

070823

W12D1 Alt. EMOM 24: Odd: 20 Double Unders + 10 Push Ups + 5 Strict Pull Ups Even: 12/9 Cal Row&Ski (Subs: 15/12 Cal Bike or AirDyne) Scaling Options for Double Under;a-)Double Under (10 reps)b-)Single Under (25 reps)Scaling Options for Push Up;a-)Push Up (6 reps)b-)Chest Elevated Push Up (6 reps)Scaling Options for Strict Pull Up;a-)Strict…

Learn More

040823

W11D5 2 Kişilik Takım Antrenmanı FOR TIME (40′ Time Cap) 4 Rounds 24 Alt. Dumbbell Clean&Jerk (22,5/15 kg) (switch every 6 reps) 36 Pull Ups (switch every 9 reps) 48 Wall Ball Shots (9/6kg) (switch every 12 reps) 60 Box Jump Over (60/50 cm) (switch every 15 reps) 72 American Kettlebell Swing (switch every 18 reps)

Learn More

030823

W11D4 Strength 1DeadliftHer 1:30 içinde 9 Dakika Boyunca (6 Sets) 5-4-3-2-1-1 *Start with %70 and find 1RM of deadlift. Increase at every set. Set/1: 5 reps – Set/2: 4 reps – Set/3: 3 reps … Strength 2 Her 1:30 içinde 7:30 Boyunca (5 Sets)Strict Handstand Push-upsMax Unbroken Reps (SHSPU) *22.07.23 tarihli antrenmandaki tekrar sayınız ile…

Learn More

020823

W11D3 Strength / Barbell Complex In-a 12 minutes find your daily max! (Start with empty barbell) Power Snatch + Hang Squat Snatch + Overhead Squat WOD 5 Rounds For Time: (22′ Time Cap) 10 Toes to Bar 15 Air Squats20 High Box Jumps (75/60 cm)25 Push Ups S1; 20 Push Ups // S2; 15 Push Ups

Learn More

010823

W11D2 StrengthStrict Shoulder Press + Push Press + Push Jerk6-5-4-3-2-1 reps;*Start the first set with empty barbell and increase the weight after each successful set. (Time Cap: 12-Minutes) WOD “2 Kişilik Takım Antrenmanı” 16 AMRAP 16 Dual Dumbbell Hang Power Clean & Jerk (2x 22,5/15 kg) (switch every 8 reps) 32 Double Jump Burpee Lateral…

Learn More

310723

W11D1 StrengthBack Squat8-8-4-4-2-2-1-1 reps;*Start the first set with 50% of 1RM and increase the weight after each successful set. (Time Cap: 15-Minutes) WOD “2 Kişilik Takım Antrenmanı”4 Rounds For Time:12 Bar Muscle Ups (S1; 24 C2B or Pull ups) (S2; 48 Ring Row)12 Wall Walks24 Synchro Sit Ups (S1; 20 reps) *Senkronize olmayan kısmı dilediğiniz…

Learn More