WOD “2 Kişilik Takım Antrenmanı” For Time: 60 Power Snatch (40/25 kg) (switch 10 reps) 120 Double Unders (switch 60 reps) 54 Overhead Squat (40/25 kg) (switch 9 reps) 100 Double Unders (switch 50 reps) 48 Power Clean (50/35 kg) (switch 8 reps) 80 Double Unders (switch 40 reps) 42 Squat Clean (60/40 kg) (switch…
Learn More10 EMOM: WOD “2 Kişilik Takım Antrenmanı” 13 AMRAP: 10 Dual Dumbbell Shoulder to Overhead (2x 17,5/12.5 kg)10 Dual DB Front Rack Forward to Reverse Lunge20-2030-30….. Accessory: 3-5 Sets 8 Partner Assist Nordic Hamstring Curl
Learn MoreStrength Her 2 Dakika içinde 10 Dakika Boyunca (5 Sets) 5 Tempo Deadlift (%70-75) (1131) WOD“3 Kişilik Takım Antrenmanı”For Time:30 Burpee Box Get Over (100cm)100 Cal Ergo90 Chest to Bar (S1; Pull Ups for scale)100 Cal Ergo30 Burpee Box Get Over (100cm) Score: Time Core: 7 Amrap: Max Sit Up
Learn More16 EMOM: WOD 7 AMRAP: 4-8-12-16-… Alt. Dumbbell Clean&Jerk DB Goblet Squat Rx; 22,5/15 kg 9 EMOM:
Learn MoreStrength 15RM Back Squat In-a 12 minutes window find 5RM Back Squat of the day! *Start with empty barbell! Strength 2Strict Chin Up8 EMOM: 6-10 Strict Chin Up WOD“2 Kişilik Takım Antrenmanı”12 AMRAP:Partner-1: Max reps Double Unders Partner-2;3 Power Snatches 50/35 kg6 Overhead Squats 50/35 kg 9 Bar Lateral Burpees *Switch after full rounds. Score-A:…
Learn MoreStrengthFind a Max Height Box Jump (8-10 minutes) WOD16 EMOM:Min 1: 200/175m Row&SkiMin 2: 12-16 Plate Deficit Push Ups (*2x20kg Plates)Min 3: 12 Single Dumbbell Suitcase Alternate Legs Box Step Ups (25/17,5 kg)(60/50 cm) Min 4: 8-12 Sumo Deadlift High Pull (30/20 kg) Gymnastics4 Sets10 Strict Ring/Parallel Bar DipsRest 20 seconds10 Strict Toes to Bar(rest…
Learn MoreW12D6 Skills and DrillsPistolsAdvance:Every minute (10:00)10-12 Pistols Intermediate:Every minute (10:00)8-10 Pistols (plates under heels/counterweight in front) Beginner:6-10 Pistols (to a box or using a band) * Use any of the past week’s progression to help your athletes work towards gaining strength and stability in the Pistol Squat. ( 110723 | the box 362 ) Alternative…
Learn MoreW12D5 Handstand Push Up Skill Work (8-10 Minutes) StrengthHandstand Push-ups (Strict): Max Reps (8-10 Minutes)Build to a max set of Handstand Push-ups (Strict) WOD4 Rounds2 AMRAP:14 American Kettlebell Swings 24/16 kg10 Toes to BarMax Sit Ups -Rest 2:00 between sets-
Learn MoreW12D4 “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 MoreW12D3 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…
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