Bar Muscle Up Drills 10 EMOMAlternate EMOM’s1) 6 Cluster (60/40 kg)2) 4-6 Bar Muscle Up (S1; 5-8 C2B Pull Up or Pull Up) 18 AMRAP 2 Kişilik Takım Antrenmanı 50 Cal Ergo100 m KB Farmer’s Walk (2x 24/16 kg)50 Sync Sit Ups
Learn MoreMetconPart-1For time200 Single Unders50 AKBS (24/16 kg)100 Double Unders Rest 5 minutes Part-25 Rounds for time12 Strict Pull Ups24 Push Ups36 steps Walking Lunges Rest 5 minutes Part-3For time200 Single Unders50 AKBS (24/16 kg)100 Double Unders Notes :•Part/1 ve Part/3 için zaman sınırı 5 dakikadır.•Part/2 için zaman sınırı 15 dakikadır.
Learn MoreSkill Work One Leg Jump Training (Jump higher and increase your jump forward) (8 min time cap) Her 2 Dakika içinde 10 Dakika Boyunca 6-8 Back Squat (%75) 2 Kişilik Takım Antrenmanı I Go You Go 19 AMRAP 1 Clean & Jerk (70/50 kg) (Rx+ 80/60kg) 6 High Box Jump Over 9 Wall Ball
Learn MoreSnatch Work 8 EMOM 3 High Hang Squat Snatch + 1 Overhead Squat (Light weight, move fast!) 8 EMOM 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat (%75) MetconIn 10 minutes3 Rounds of;16 Alt. Dumbbell Snatches (22,5/15kg)16 Handstand Push UpsThen—In the Reaming Time/AMRAP—12 Alt. Dumbbell Snatches8 Strict Handstand Push Ups
Learn MoreCardio10 EMOM1. Max reps Double Under2. Rest Strength Work10 EMOM“reset before the each rep”4 reps Dead-Stop Deadlift (not touch&go) %50-60 ile başlayıp %75-%85’e kadar arttırabilirsiniz. Metcon10 AMRAP:50 Sit Ups150 Air Squat25 Chin Up S1; 35 Sit Up + 100 Air Squat + 15 Chin Up Rx+: 50 GHD Sit Up + 100 Alt Pistol Squat…
Learn MoreStrength3 Position Power Clean (Ground, Below the Knee, Hang)1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean. – Complex is completed unbroken!– Workout up to heavy set in 15 minutes WODFor Time100-80-60-40-20Double Unders50-40-30-20-10Sit-ups Time Cap: 18-Minutes (Rx+ Goal : Sub < 15-Minutes) S1; x2 Single Unders
Learn More“2 Kişilik Takım Antrenmanı” A1) 8 AMRAP100 Cal RowIn the remaining time Max Prisoner Walking Lunge (Steps=Reps) 4′ Rest A2) 8 AMRAP100 Cal SkiIn the remaining time Max Dumbbell Devils Press (2x 22,5/15 kg) 4′ Rest A3) 8 AMRAP2.4k Bike Erg or 100 Cal AirDyneIn the remaining time Max Wall Walks
Learn MoreStrength4 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 12 minutes – *Boş barbell ile başlayarak, toplam 8 set içinde, 12 dakikalık sürede, bu kompleks için en ağır kilonuza ulaşınız. WOD“Cindy”AMRAP 20 Minutes5 Pull Ups10 Push Ups15 Air Squats 6 EMOM
Learn MoreGymnastics 8 EMOM WOD2 Kişilik Takım Antrenmanı3 Rounds For Time:60 Wall Balls 9/6 kg100 Double Unders60 Toes to Bar100 Double Unders Time Cap: 30 Min S1; 50 WB / 75 DU / 40 T2B S2; 40 WB / 250 SU / 80 K2Elbows
Learn MoreStrengthHer 2 Dakika içinde 12 Dakika Boyunca5 Snatch (TNG) Perform 5 singles within 60-75% of 1RM Snatch *Work up to heavy if you feel good. **Don’t bouncing from the ground. WOD 2 Kişilik Takım Antrenmanı AMRAP 14 Minutes1-2-3-4-5-6. . .Power Clean 60/40 kgBar Facing Burpees
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