30 EMOM 3 Clean and Jerks (Rx+; 80/60 kg – Rx; 60/40 kg – S1; 50/35 kg – S2; 40/25 kg) 1 Round of “Cindy” 12/10 Cal Row/Ski – 15/12 Cal Bike (Rx+ 15/12 Cal Row/Ski – 20/16 Cal Bike) *Cindy = 5 pull ups + 10 push ups + 15 air squats Core; 6…
Learn More3 Kişilik Takım Antrenmanı 29 AMRAP Buy in; 1923 Metre Ergo (yoruldukça değiş!) “I Go You Go!” 29 Double Unders + 10 Wall Ball*Bitirir bitirmez 0:30sn Kettlebell Farmers Hold
Learn More8 EMOM 8 Back Squat (%60-65) 4 Rounds 4 AMRAP 10 Alt. Dumbbell Snatches (22,5/12,5 kg)10 DB Goblet Squat (22,5/12,5 kg)5 Chest to Bar Pull Up 2′ rest btw sets
Learn MoreStrength Her 2:00 içinde 12 Dakika Boyunca Deadlift 10-8-6-4-2-1 *%60-70 ile başlayıp her set ağırlık arttırarak, son set maksimum ağırlığa ulaşmaya çalışınız. METCON 2 Kişilik Takım Antrenmanı *Atletler her dakikayı kendi içinde 0:30 saniyelik pencerelerde paylaşacaklardır. 5 EMOM Barbell Lateral Burpees 1′ Rest 5 EMOM Bar Facing Burpees 1′ Rest 5 EMOM Box Jump Over…
Learn More8 EMOM 6 Front Squat (%70-75) METCON/1 7 AMRAP: 20 Double Unders, 4 Hang Power Snatches Barbell: 40/25kg 3′ Rest METCON/2 7 AMRAP:12 Sit-ups, 6 Pull Up Core; 6 EMOM 30-45sec Side Plank/R 30-4sec Side Plank/L
Learn MoreBarbellIn 15 minutesPower Clean&Split Jerk*Start the first set with an empty barbell (20/15 kg) and work up to heavy after each successful set.(find today’s heaviest lift) *Skorunu tahtaya mutlaka yaz! “Lift heavy, be happy!” METCON AMRAP 16: “Team of 2” – “I Go You Go!”8 Toes to Bar (S1; 10 Knees to Elbows – S2;…
Learn More28 EMOM 200/175m Row 15 Strict Handstand Push Ups (S1; Kipping HSPU – S2; 10 or 8 Reps – S3; Pike Push Ups) 15 Strict Ring or Parallel Bar Dips (S1; 12 or 10 Reps – S2; 15 Bench Dips) Rest 200/175m Ski 15 Push Ups 15 Wall Ball 9/6/4 kg *All movements must be…
Learn MoreTEAM OPTIONMetcon(reps)“Team of 2”—In 10 minutes—40 BB Back Rack Box Step Ups (shared)*alternate leg—50/35 kg (S1; 40/30 kg) and 50 cm40 Power Cleans 50/35 kg (S1; 40/30 kg) (shared)12 Wall Walk (switch every 3 reps)—In the Remaining Time—Max reps Synchronized Toes to Bar Rest 5 minutes Metcon(reps)“Team of 2”—In 10 minutes—40 BB Back Rack Box…
Learn MoreStrength Barbell Back Rack Box Squat In a 15-Minutes window find 1RM *Ideally, your box/bench should put your squat at parallel. METCON 5 Rounds For Time (15 Min Time Cap) 10 Single Arm Alt. Devil’s Press (22,5/15 kg)30 Double Unders10 Strict Handstand Push Ups (S1; 8 HSPU – S2; 16 HRPU – S3; 14 Knee…
Learn MoreBar Muscle Up Çalışması Metcon10 EMOMOdd: 7 Overhead Squats (Rx; 50/35 kg) (S1; 40/25 kg) *from the groundEven: 14 Alternate DB Snatches (Rx; 22,5/15 kg) Rest 5 minutes Metcon10 EMOMOdd: 5 Bar Muscle Ups (S1; 5 Burpee C2B Pull Up – S2; 5 Burpee Pull Up)Even: 14 Pistol Squats (alternate leg) (S1; 10 reps –…
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