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 MoreW11D6 Strength / Barbell Complex In-a 12 minutes find your daily max! (Start with empty barbell) Power Clean + Hang Squat Clean + Split Jerk WOD 20 EMOM:
Learn MoreW11D5 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 MoreW11D4 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 MoreW11D3 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 MoreW11D2 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 MoreW11D1 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 MoreW10D6 28 EMOM: Accessory; 3-4 Sets: 6-8 Tempo Negative Chin Ups (1131) Max Banded Triceps Ext. rest 1-2′ btw sets
Learn MoreW10D5 “2 Kişilik Takım Antrenmanı” Metcon/1 (IGYG) 14 AMRAP: 3 Wall Walk 30 Double Unders Score; Total Rounds + Reps 5′ Dinlen Metcon/2 (IGYG) 12 AMRAP: 8 Double Dumbbell STOH (2x 22,5/15 kg) 15m Farmer Carry
Learn MoreW10D4 A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets) Clean Wave3 Power Clean 2 Hang Squat Clean1 Split Jerk WOD “2 Kişilik Takım Antrenmanı” “I Go You Go” 20 AMRAP 9 Pull Ups 15 Sit Ups 9 Push Ups *switch after full rounds Score: Total Rounds + Reps
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