W4D1 Plyometric Work In a 8-minutes window 6-8 Sets 3 Seated Box Jump (Go to up at every set & choose the maximum height) WOD “2 Kişilik Takım Antrenmanı“ 4 ROUNDS FOR TIME (20′ Time Cap) 10-15-20 Chest to Bar Pull Up (S1; Pull Ups – S2; 10-10-10 reps Pull Ups – S3; Jumping Pull…
Learn MoreW3D6 6 EMOM: Skills and DrillsHandstand Push-up Skill WorkAdvance:5 Sets (1 Abmat)5 Kick Up + 3-second Descent + Strict Press Intermediate:5 Sets (2 Abmats)3-5 Kick Up + 3-second Descent + Kick Down (reset) Beginner:5 Sets (From Box or Pike Position)3-5: 3-second Descent + Strict Press * Use standing Banded Overhead Hold as a substitute for…
Learn MoreW3D5 12 EMOMOdd: 200/175 meters Ski or Row Erg (12/10 Cal Bike Erg or AirDyne)Even: Power Clean + Front Squats*Sets/1-2 (1+7 reps with 50/35 kg)*Sets/3-4 (1+5 reps with 60/40 kg)*Sets/5-6 (1+3 reps with 70/50 kg) Notes :•Power clean için her set 1 tekrar yapın ve front squat için ilk sete 7 tekrar ile başlayın ve her iki sette bir ağırlığı…
Learn MoreW3D4 Strength Back Squat In a 15-Minutes window find 3RM WOD“Teams of 2”For Time: (TC: 16 Min) 12 Rounds (each round for time) (6 rounds for each partner) Athlete-1 starts with Dumbbell Farmer’s Hold (2x 30/25 kg) *choose heavy! Athlete-2 works; 8×7,5m Shuttle Run20 Push Up (S1; 16 Push Up)6 High Box Jumps 75/60 cm Switch…
Learn MoreW3D3 Oly / Snatch Complex Her 2 Dakika içinde 14 Dakika Boyunca (7 Sets)1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatches + 1 Hang Squat Snatches + 1 Overhead Squats (%60-%75) *Olimpik hareketlere adaptasyon olarak hazır değilseniz PVC ve teknik barbell ile teknik odaklı olarak bu kompleksi tamamlayabilirsiniz. *Her başarılı setten sonra…
Learn MoreW3D2 3 Rounds A1) AMRAP 4: 60 Double Unders (S1; 40 DU – S2; 100 SU)30 Reps Wall Balls 9/6 kg (S1; 24 reps)5 Reps Bar Muscle Ups (S1; 3 reps – S2; 7 C2B or Pull-Up – S3; 12 Parallel Bar Row) 2′ Rest A2) AMRAP 4: 20 Cal Ergo25 Reps Dual DB S2TO…
Learn MoreW3D1 StrengthFind 3Rm Deadlift of the day in 15 minutes. WOD “2 Kişilik Takım Antrenmanı” 16 AMRAP 10 Deadlift + 10 Dual DB Box Step Over + 10 Bar Facing Burpee 20 DL + 20 Dual DB Box Step Over + 20 BFB 30 DL + 30 Dual DB Box Step Over + 30 BFB 40 DL…
Learn MoreW2D6 Strength5RM Overhead Squat – Work up to a heavy in 12 minutes – *Boş barbell ile başlayarak, toplam 8 set içinde, 12 dakikalık sürede, en ağır kilonuza ulaşınız. Barı rackten alınız. WODTeams of 2 For Time:300 Straight Leg Sit Ups (S1; 240 reps)80 Strict Chin-Ups (S1; 100 Jumping Supinated Pull Ups Negatives – S2;…
Learn MoreW2D5 Strength Squat Clean In a 12-Minutes window find 5RM *Boş barbell ile başlayarak, toplam 8 set içinde, 12 dakikalık sürede, en ağır kilonuza ulaşınız. WOD “Team of 2” 21 Amrap60 Cal Ergo100 Double Unders (S1; 80 DU – S2; 250 Single Unders)15 Squat Clean 60/40 kg (S1; 50/35 kg – S2; 40/25 kg)
Learn MoreW2D4 A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets) Hang Power Snatch @Set 1: 5 Reps %55@Set 2: 5 Reps %60@Set 3: 5 Reps %70@Set 4: 3 Reps %80@Set 5: Max Reps %85@Set 6: Max Reps %85 *Must be unbroken. B) WODCrossFit Open WOD 11.215 Amrap9 Deadlifts 70/45 kg (Substitution Options Dumbbell 2x…
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