Strength 12 EMOM 10 Plate Deficit Push Up + 8 Diamond Push Up + 6 Hand Release Push Up 5-7 Deadlift (%75) (Tempo Eccentric) *Push-Up yapmakta zorluk yaşıyorsanız, diz destekli 8 Plate Deficit + 8 Hand Release yapabilirsiniz. METCON 10 Rounds For Time: 18′ Cap10 Toes to Bar (S1; 12 K2 Elbows – S2; 12…
Learn MoreOly / Snatch Complex Her 2 Dakika içinde 10 Dakika Boyunca1 Squat Snatches + 1 Hang Squat Snatches + 2 Overhead Squats (%70-%80) *Olimpik hareketlere adaptasyon olarak hazır değilseniz PVC ile (6+6) şeklinde teknik odaklı olarak bu kompleksi tamamlayabilirsiniz. METCON Every 5:00×4 (3:00 on / 2:00 off) 20 DB Lateral Burpees10 Single Arm Alternating Devil’s…
Learn MoreBarbell Lunge Work(unilateral leg strength) Alternate Every 2:00 for 10:001st: 8 reps BB Front Rack Alt. Leg Forward Lunge2nd: 8 reps BB Back Rack Alt. Leg Forward Lunge*Use the same weight for both movements*Use a moderate weight Metcon5 EMOM15/12 calories Row/Ski Erg Rest 2 minutes 5 EMOM3 Power Cleans + 3 Front Squats + 3…
Learn More3 Kişilik Takım Antrenmanı 36 DK AMRAP 36 Barbell Push Press 50/35 kg 18 Sync Sit Up 36 Front Squat 50/35 kg 18 Sync Sit Up 36 Power Clean 50/35 kg 18 Sync Sit Up S1; 40/30 kg *Switch every 12 reps on barbell movements.
Learn More2 Kişilik Takım Antrenmanı(IGYG)A) 4 Dakika Amrap (IGYG)1 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)2 Dakika Dinlen E) 4 Dakika…
Learn MoreStrength (15 Min)Strict Shoulder Press & Split JerkIn a 15 minute window, establish a new 1RM shoulder press & split jerk. For Time (15 Min Time Cap) 25 Handstand Push Up (S1; 40 Push Up)30 Sit Up15 Strict Handstand Push Up (S1; 25 Hand Release Push Up)30 Sit Up20 Shoulder to Overhead (60/40 kg)30 Sit…
Learn More35 EMOM 15/12 Cal Row/Ski 12-8 Chest to Bar Pull Up 18 Uneven Deadlift (9+9) (Choose moderate weight) 30-45 sec Double Kettlebell Farmer’s Hold Rest 5 Set 0:20sec Bar Hang L Sit Hold / 0:40sec Rest
Learn MoreStrength (15 Min)Back SquatsBuild to a Heavy Single WOD 15 Minutes For Total Reps:5 Minute Box Alternating Prisoner Step Up4 Minute Air Squats3 Minute Double Unders2 Minute Toes to Bar1 Minute Push Up *Score = Total Reps *For score table: Single Unders/3 Unilateral Strength 3 Sets 10R+10L Single Arm Ring Row
Learn MoreKipping Drills Çalışması Strength 4′ EMOMMax Strict Pull-Ups *You can try twice in this part. 2′ Rest 4′ EMOMMax Kipping Pull Ups *Must be unbroken. WOD“3 Kişilik Takım Antrenmanı”AMRAP 19:3000 Meter Row/Ski (6K Bike)180 Burpee Box Jump Over 60/50 cm * One partner starts on ergometers, Second partner starts on box, Third partner is resting,…
Learn MoreStrength (20 Min Time Cap)DeadliftBuild to a Heavy Single WOD“2 Kişilik Takım Antrenmanı”AMRAP 11:Wallballs 9/6 kg On the Minute [Starting at 1:00]:5 Deadlifts 100/80 kg (S1; 80/60 kg – S2; 60/40 kg) (Every minute only one partner works on DL, must be unbroken.) *Score = Total Wallballs
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