2 Kişilik Takım Antrenmanı (IGYG)A) 4 Dakika Amrap (IGYG)2 Rope Climb (Rx; Legless)2 Dakika Dinlen B) 4 Dakika Amrap (IGYG)6 Burpee High Box Jumps (75/60 cm)2 Dakika Dinlen C) 4 Dakika Amrap (IGYG)6 Hang Squat Clean (50/35 kg)2 Dakika Dinlen D) 4 Dakika Amrap (IGYG)12/9 Cal Bike (No Sit; Damper 10/10) or 12/9 Cal AirDyne2 Dakika Dinlen E) 4…

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Gymnastics Strength 5 minutes of Intro/CuesCue 1: Brace the core & press the entire hand to the ground to set up in the handstandCue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSINGCue 3: Neutral head and SQUEEZE abs as you touch the top of the headCue 4:…

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Strength 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” “Dont Drop Your Barbell!”6 Rounds For Time:15 Deadlifts 80/60 kg15 Bar Facing Burpees rest 1:1 *3 rounds each partner S1; 60/40 kg 12 reps…

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Strength Snatch Deadlift + Hang Power Snatch + Hang Squat Snatch + Overhead Squat10 EMOM:Snatch Deadlift + Hang Power Snatch + Hang Squat Snatch + Overhead Squat– Use lightweight that can be cycled smoothly for 4 Touch and Go reps WOD“2 Kişilik Takım Antrenmanı”For Time:100 Cal Ergo-into-5 Rounds (each)5 Strict Pull Ups15 Air Squats-into-100 Cal Ergo…

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A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Set) 12 Barbell Back Rack Alternate Reverse Lunge (rpe 7-8) 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 Score: Total Rounds + Reps…

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WOD “Team of 2 – IGYG”12 AMRAP:         6 thrusters (30/20 kg)    6 chest-to-bar pull-ups (S1; 4-6 Pull ups / S2; 8 Ring Row) Rest 3 minute, then:12 AMRAP:     6 thrusters (40/25 kg)    3 bar muscle-ups (S1; 3 C2B or Pull Up / S2; 8 Ring Row) Score: Total Reps Kipping Pull Ups Cues & Scaling (https://youtu.be/LJICVmWbiTE) Butterfly…

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Strength 1 Her 1:30 içinde 7:30 Boyunca (5 Sets)Snatch + Overhead Squat5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch) Strength 2 Her 2:00 içinde 6:00 Boyunca (3 Sets)Snatch (Touch and Go)3 sets: 3 Snatch- “Squat or Power” (@ 80% of 1RM Snatch) WOD 14 AMRAP:“2 Kişilik Takım Antrenmanı” -“I Go You Go Rounds”7 Toes to…

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Strength / Barbell Complex In-a 12 minutes find your daily max! (Start with empty barbell) Power Clean + Hang Squat Clean + Split Jerk WOD12 AMRAP:8 Burpee Lateral Double Jumps 8 Alt. Dumbbell Snatches (22.5/15 kg)4 Bar Muscle Ups (S1: 2-3 reps – S2: 8 C2B or Pull Up – S3: 12 Ring Row) Core…

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WOD“Revani”5 Sets (0:40 on/0:20 off) (20:00)Minute 1: Max Walking Lunge StepsMinute 2: Max Kettlebell Headcutter (24/16 kg) (Youtube)Minute 3: Max V-UpsMinute 4: Max Wall Walks** Score total reps across all movements in each round. Accessory Work4 Rounds10 Bulgarian Dumbbell/KB Split Squats/leg @ moderate weight – maintain quality10 Elevated Toe Double DB/KB Romanian Deadlift @ moderate…

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WOD 20 EMOM:1.Min: 6-8 Dual Dumbbell Bench Press (rpe 6-7)2.Min: 8-12 Barbell Row (rpe 6-7)3.Min: 6-10 Alternating Dual Kettlebell Front Rack Tall Kneeling To Standing (rpe 8) (Youtube)4.Min: 12/10 Cal Ski or Row Accessory “TheBox362 Mini-Pump – Chest and Triceps”4 Rounds 12 Dumbbell Chest Fly @ moderate weight – maintain quality10 Barbell Skull Crushers @ moderate weight…

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