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22102020

12min EMOM1. 6 Hang Muscle Snatch(Snatch max %50)2. 6 Shoulder Press(Same weight) For time (15min time cap)300 Double-Under (S1: 600 Single Under)30 Bar Muscle-Up 15min EMOM 45-30 sec One Leg(R) Wall Sit 45-30 sec One Leg(L) Wall Sit 45-30 sec Pushup Plank Hold 45-30 sec Dual Kettlebell Front Rack Hold 45-30 sec Dual Kettlebell Waiter…

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21102020

Çılgın Çarşamba 42 min EMOM (6 Set)1. 3-1 Rope Climb2. 8-10 Bench Press (%70-65)3. 15-12 Cal Ergo4. 12-8 Strict HSPU or Dumbell/Kettlebell Z Press5. 12 R-12 L DB/KB Bent Over Row6. 30-20 Sit-Up7. Rest

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20102020

I go You go20 Set(Total) (20 min cap)5 Power Clean (M:60kg/F:30kg) (TNG)10 Burpee Lateral Jump5 Power Clean (TNG) No rest you need! (Biter bitmez devam!) 10 Set(Total) (10 min Cap.) (IGYG)10 Amerikan KBS(32-8kg)10 KB Goblet Squat(32-8kg) 3 SET10 Alternating V-Up10 Hollow Rock10 Tuck-Up10 Dead Bug10 Leg Raises

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17102020

10:00 dersimiz için bugün dışardayız! Saat 09:00 Kozmos Coffee Factory, Güzelyalı mh, Atakent buluşuyoruz. Kahvelerimizi içtikten sonra 10:00 dersi için 1.8km koşup, Türkiş sahilindeki antrenman alanımıza geliyoruz. WOD 1.8 km run, 3 SET8 dk. AMRAP12 DB/KB Back Rack Squat10 Alt. DB/KB Snatch8 Sağ / 8 Sol DB/KB Clean20-10 Push Up 2 dk. Dinlen WOD sonrası…

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16102020

8min EMOM1. 20 Glute Bridge2. 12 Elevated Supine Trunk Rotation 10min AMRAP(I go You go)1-2-3-4-5-6-7-8-9-……….Back Squat (%60-65) 2 min rest 10min AMRAP(I go You go)1-2-3-4-5-6-7-8-9…..Deadlift(%60-65) 2 min rest 10min AMRAP(I go You go)1-2-3-4-5-6-7-8-9-……Burpee Box Jump Over

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15102020

A1) 10min EMOM1. 10-5 Supinated Strict Pull-Up2. 8-4 Tempo Push-Up (2020) A2) 10min EMOM1. 10-8-6-4-2 Strict HSPU or Barbell Z Press2. (10-8-6-4-2) Barbell Bent Over Row (50-20kg) (S1: x2 Banded Row) B) 27min EMOM1) 12-8 Thruster (30-15kg)2) 25-15 Leg Straight Situp3) 60m Farmers Carry (Double Dumbell or Kettlebell)

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14102020

Çılgın Çarşamba A1) 16min EMOM1. 8 Burpee + 8 Hand Release Pushup2. 8 Power Clean + 8 Deadlift (M: 50kg / F:25kg)3. 8 Front Squat (M: 50kg / F:25kg)4. Rest 2 min rest A2) 16min EMOM1. 8 Burpee + 8 Hand Release Pushup2. 8 Double Dumbell/Kettlebell Hang Squat Clean + 8 Double Dumbell/Kettlebell Deadlift (M:22,5kg…

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13102020

3 Set Çok hafif kilo ile(Omuz Sağlığı ve Isınması İçin)15 Cuban Press15 Arnold Press 40 min EMOM (4 Rounds 10 Stations) 8 Bench Press (%70-75) 16-12 Upright row with kettlebell 45sec max Skierg 45-30sec Hollow Hold 8 Strict Pullup 45sec max Row Erg 25-15 Pushup 8 Right / 8 Left ; Single Arm Dumbbell Plank…

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12102020

Team of 2 15 min AMRAP10 Burpee Box Jump Over10 Back Squat (Rx: 60 kg-35 kg)20 Burpee Box Jump Over20 Back Squat30 Burpee Box Jump Over30 Back Squat.. 5 min rest 15 min AMRAP10 Box Jump Over10 Shoulder to Overhead (Rx: 45-20kg)20 Box Jump Over20 S2OH30 Back Jump Over30 S2OH..4 Set1 dakikaMax Alternating V-Up30 sn…

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