A) 10 EMOM 4 Squat Snatch (50/35 kg – 40/25 kg – 30/20 kg) 1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squat (50/35 kg – 40/25 kg – 30/20 kg) *Her set için zaman sınırı 00:20 saniyedir. B) AMRAP 14: 2 Kişilik Takım Antrenmanı (IGYG) 30 Double Unders3 Thrusters (40/25 kg)…
Learn MoreFor Time (Time Cap: 25 Min) •1 Round = 24+24 (rest 1:00) 24+24 3 Rounds*rest 2:00 between rounds 24 Pull Ups (S1; 15 Reps – S2; 24 Ring Inverted Row)24 American Kettlebell Swing (24/16 kg)Rest 1:0024 Box Jump Overs (60/50 cm)24 KB Goblet Squats (24/16 kg) S1; 18 reps – S2; 15 Reps *Scale weight…
Learn MoreA) 3 Sets (15 Min)12-15 Single Arm DB Shoulder Press (r)12-15 Single Arm DB Shoulder Press (l)Rest 20-30 seconds12-15 Single Arm DB Row (r)12-15 Single Arm DB Row (l)*Use a moderate weight for press*Use a moderate weight for row(rest 1-2 minutes between sets) B) METCON 2 Kişilik Takım Antrenmanı 16′ AMRAP80 Toes to Bar (S1;…
Learn More12 EMOM1st: 200/175 m Row/Ski Erg2nd: 40 Double Unders (S1; 25 Double Unders – S2; 85 Single Unders)3rd: 10 Power Cleans (60/42 kg or 50/35 kg or 40/28 kg) (TNG) Rest 6 minutes 12 EMOM1st: 200/175 m Row/Ski Erg2nd: 40 Double Unders (S1; 25 DU – S2; 85 Single Unders)3rd: 20 Pistol Squats (alternate leg)…
Learn MoreFor Time: 2 Kişilik Takım Antrenmanı “I Go You Go!” *Each partner will do 3 rounds in every parts. Part/1 “6 Rounds”8 Strict Handstand Push Ups (S1; 8 Kipping HSPU – S2; 12 Feet on Box Hspu – S3; 8 Barbell Z-Press)8 DB Suitcase Box Step Ups*alternate leg—60/50 cm—2x 17,5/12,5 kg Rest 1 minute Part/2 “6 Rounds”10…
Learn More33′ AMRAP 3 Kişilik Takım Antrenmanı 80 Cal Ergo (Row/Ski)60 Broad Jump from Plate to Plate (2 m/1,7 m)40 Toes to Bar20 Wall Walk Dilediğin gibi paylaş! Score; total rounds+reps
Learn MoreA) 12 EMOM1: 3 Power Snatches (50/35 kg or lower)2: 5 Thrusters (50/35 kg or lower) *Her seti 30 saniye ve altı bir sürede bitirin. Aynı barbell ile “snatch” ve “thruster” hareketlerini tamamlayın. Touch and go yapabilirsiniz. B) 12 EMOM 1: 15 Inverted Row2: 10 KB Pendlay Row C) 12 EMOM 1: 45 seconds Plank…
Learn MoreHer 01:30 içinde 30:00 Boyunca1. 21/15 Cal Ergo2. 15 Dual Dumbbell Hang Clean and Jerks (22,5/15 kg)3. 20 Plate Overhead Alt. Legs Reverse Lunge (20/10 kg)4. 10x 7,5-Meter Shuttle Runs5. 35-45 sec Double Kettlebell Front Rack Hold
Learn MoreFor Time: “Angie”100 Pull-ups100 Push-ups100 Sit-ups100 Air Squats This is a “benchmark” WOD, you want to record how long it takes you to complete this workout. Scale Options; Intermediate OptionFor time:60 pull-ups60 push-ups100 sit-ups100 squats Beginner OptionFor time:50 ring rows50 knee push-ups50 sit-ups50 squats Time Cap; 30 Minutes *Good Times for “Angie”– Beginner: 24-28 minutes– Intermediate: 19-23 minutes– Advanced: 18-22 minutes–…
Learn MoreStrength (15 Min)Find 1Rm Overhead Squat of the day WOD 14′ AMRAP: “I go You go”30 Double Unders (S1; 50 SU)10 Overhead Squats (40/25 kg) (S1; 30/20kg)
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