W9D1 A) 8 AMRAP: 1-2-3-4-5-6-7-…. Clean & Jerk (50/35kg) Box Jump Overs (60/50cm) 3′ Dinlen B) 8 AMRAP: 2-4-6-8-10-12-…. Toes to Bar Burpee No Jump 3′ Dinlen C) 8 AMRAP: 3-6-9-12-15-…. Wall Balls Cal Ergo (Row&Ski) Strength4 sets at RPE 8:10 DB Snow Angel Raise15-20 reps (each side) Single Leg Calf RaiseRest 1:00 b/t sets
Learn MoreW8D6 Her 1:30 içinde 12 Dakika Boyunca (8 Sets) 1 Snatch Deadlift + 1 Power Snatch + 1 High Hang Power Snatch + 1 Low Hang Squat Snatch %40 ile başla %60 üstüne çıkma, teknik odaklı! 16 EMOM: Core:3 Sets20 Superman20 Alt. V-Up 20 Russian Twist(rest 1-2 minutes between sets)
Learn MoreW8D5 10 EMOM: 4 Dumbbell Squat Snatch + 4 Overhead Squat *every set one side. work up to heavy. WOD “2 Kişilik Takım Antrenmanı” 15 AMRAP: 20 Wall Walks (switch every 4 reps) 40 Wall Balls (9/6kg) (switch every 10 reps) 60 Overhead Squat (30/20) (switch every 15 reps) Core: 6 EMOM:
Learn MoreW8D4 5 Sets 3 AMRAP: 10 Burpee Pull Ups 30 Air Squats Max Double Unders 3′ Rest “2 Kişilik Takım Antrenmanı” 7 AMRAP: Partner Medball Sit Up Challenge
Learn MoreW8D3 Her 1:30 içinde 12 Dakika Boyunca (8 Sets) 1 Squat Clean + 2 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk %50 ile başla %70 üstüne çıkma, teknik odaklı! WOD “2 Kişilik Takım Antrenmanı” I Go You Go 10 Rounds For Time (TC: 20 Min) 200m Row&Skie (400m Bike) 10 Hang…
Learn MoreW8D2 “2 Kişilik Takım Antrenmanı” 28 AMRAP: 10-20-30-40-… Alt. DB Snatch (22,5/15 kg) Burpee Box Jump Overs (60/50 cm) Alt. DB Hang Clusters DB Back Rack Box Step Overs Skills and DrillsPistols:Advance:5 sets20-30 seconds bottom of the pistol hold (each leg) Intermediate:5 sets10-20 seconds bottom of the pistol hold (each leg) Beginner:5 sets10-second bottom of…
Learn MoreW8D1 30 EMOM: 8 EMOM:
Learn MoreW7D6 A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Set) 12 Barbell Back Rack Alternate Forward Lunge (80-40 kg) Her iki sette bir ağırlık arttırmaya çalışın! B) “Partner Macho Man”In Teams of 3, alternating full rounds would partner:AMRAP 18:3 Power Cleans (Rx; 60/40kg, S1; 50/35kg, S2; 40/25kg)3 Front Squats3 Push Jerks Core; 6 EMOM:
Learn MoreW7D5 15 EMOM:1. 5-7 Dead Stop Deadlifts @75-80% of 1RM 2. 8-10 Tempo Handstand Push Ups (Scale with “tempo plate deficit push up”) 3. 6-10 L-Sit Chin Up For Time: “3 Kişilik Takım Antrenmanı” *Dilediğin gibi parçala, paylaş! 100 Alt. Devils Press (22,5/15 kg) 120 Box Jumps (75/60 cm) 150 Wall Ball (9/6 kg)
Learn MoreW7D4 WOD “2 Kişilik Takım Antrenmanı”For Time:120/90 Cal Row/Skie (Subs: 150/120 Cal Bike/AirDyne)30 Squat Cleans 60/40 kg100/80 Cal Row/Skie (Subs: 125/100 Cal Bike/AirDyne)45 Shoulder to Overhead 60/40 kg80/65 Cal Row/Skie (Subs: 100/80 Cal Bike/AirDyne)60 Bar Facing Burpees
Learn More