W7D4 WOD “Team of 2” Part/1 14 AMRAP100 Cal Ergo100 Wall Ball 9/6 kg S1: 80 Cal Ergo + 75 WB Score: Total Reps & Ergo 4′ Rest Part/2 For Time (Time Cap: 18-Minutes)30 Hang Clusters (40/25 kg)100 Cal Ergo30 Hang Power Snatches (40/25 kg)100 Cal Ergo S1: 80 Cal Ergo + Barbell 30/20 kg…
Learn MoreW7D3 Strength Her 2 Dakika içinde 10 Dakika BoyuncaPush Press 5×55 Push Press x 5 sets @75-80% WOD20 AMRAP5 Pull Up10 Push Up15 Air Squat 20 American KB Swing 24/16 kg25 Sit Up Score; Total Reps 3 Sets *RPE 5-6 8-12 Kettlebell Sumo Deadlift High Pulls 8R+8L One Leg KB Romanian Deadlift rest 1′ btw sets
Learn MoreW7D2 Strength Her 2 Dakika içinde 12 Dakika BoyuncaBack Squat 6×44 Back Squat x 6 sets @80-85% *Doğru yüzde ile başla, aynı ağırlık ile devam et! WOD16 AMRAP14 Alternating Hang Dumbbell Clean and Jerk 22,5/15 kg12 Burpee Lateral Jump Over Dumbbell10 Toes to Bar (S1; 14 K2C – S2; 10 V-Up or Tuck-Up) Score; Total…
Learn MoreW7D1 Strength Her 1:30 Dakika içinde 12 Dakika BoyuncaDeadlift 8×44 Deadlifts x 8 sets @80-85% Touch and Go *Doğru yüzde ile başla, aynı ağırlık ile devam et! Barı yere atma! WOD15 Amrap“Teams of 2”500/450m Row or Ski (Substitute: 1000m Bike or AirDyne)50 Double Unders (S1; 80 Single Unders) *Ergodan çıkan atlet hemen “double under” yapacak.…
Learn MoreW6D6 Her 2 Dakika içinde 42 Dakika Boyunca (3 Sets) *Scale reps as needed! S1; 1:15 work – 0:45 rest S2; 1:00 work – 1:00 rest
Learn MoreW6D5 Strength Her 2:30 Dakika içinde 20 Dakika Boyunca (Alternate EMOM’s) WOD“Shake It Off”For Time:75 Burpee Box Jumps (60/50 cm)Every minutes (including 0:00), perform 5 DB Goblet Squats (25/17,5 kg) Time Cap: 8 Minutes Accessory4 sets for Quality30-Meters Single Arm Overhead Dumbbell Carry (each side – as heavy as possible) – rest as needed between…
Learn MoreW6D4 Skills and DrillsHer 1:30 içinde 9 Dk Boyunca (6 Sets)1-minute Handstand Hold (wall)30sec Rest S1; 45sec work/45sec rest – S2; 30sec work/30sec rest WOD *each part is for time*time cap is 5 minutes for each part Part/1150 Double Unders (S1; 100 Double Unders)25 Chin-Ups (Rx+ 5/4 Legless Rope Climbs) (S1; 40 Parallel Bar Inverted…
Learn MoreW6D3 Snatch Work8 EMOM(1+1+1) reps; (touch&go)*Start with 60% of 1RM Snatch, work up to heavy! 1 Squat Snatch1 Hang Power Snatch1 Hang Squat Snatch Directly; -no rest- In a 5-Minutes Find your daily max “Squat Snatch + Hang Power Snatch + Hang Squat Snatch” 20 EMOM
Learn MoreW6D2 WOD“2 Kişilik Takım Antrenmanı”22 AMRAP:1k Row or Ski (2k Bike Erg or 2.5k AirDyne)20 Wall Walks1k Row or Ski (2k Bike Erg or 2.5k AirDyne)50 Overhead Squats 40/25 kg COREFor Time/Quality:4 Rounds20 Situps30 Sec Plank30 Flutter Kicks (each side)30 Sec Side Plank (Right)30 Sec Side Plank (Left)15 Seated Oblique Twists w/ kettlebell (each side)
Learn MoreW6D1 StrengthHang Power Clean + Push JerkHer 1:30 içinde 12 Dakika Boyunca (8 Sets)5x “Hang Power Clean + Push Jerks”*use lightweight that can be cycled smoothly for 5 touch and go reps *if you feel strong, go up to heavy! Directly; -no rest- In a 5-Minutes Find your daily max “Hang Power Clean + Push…
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