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010822

3 Kişilik Takım Antrenmanı AMRAP 30:150 Push-ups150 Wall Balls 9/6 kg Every 10 Minutes [Starting at 0:00]:1,000 Meters Row or Ski Erg / 2,000 Meters Bike Erg*Score = Rounds + Reps Accessory; “Not For Time” 3 Sets 10R/10L Bodyweight Single Leg Romanian Deadlift 15 Barbell Pronated Biceps Curls (20/15 kg)

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300722

A1) 16 DK EMOM 15/12 calories Ski Erg (S1; 40sec on/20sec off – S2; 30sec on/30sec off) 15 reps Toes to Bar (S1; 15 Kness to Elbow / S2; 18 Knees to Chest) 20 Plate Deficit Push Up (S1; 16 Reps / S2; 12 Reps) REST 4 Dk Dinlen A2) 16 DK EMOM 15/12 calories…

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290722

A1) 8 DK EMOM 12-15 Barbell Z-Press (20/15 kg) A2) 8 DK EMOM 8-12 Hip Trust (Choose heavy) B) 12 DK AMRAP 8 Alt. Devil Press (22,5/15kg) 16 Sit-Up 24 Air Squat C) For Time (6′ Time Cap) 120 Hollow Rocks *Her kırıldığında 8 Alt. V-Up

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280722

PVC Warmup 5 Dk içinde; 20 Snatch Balance 40 PVC Overhead Squat (Hız değil, teknik önemli!) A) 6 DK EMOM1 Power Snatch + 1 Squat Snatch + 1 OHS 1 Dk Dinlen B) 6 DK EMOM1 Snatch Balance + 1 Overhead Squat + 1 Hang Squat Snatch *(%50 of 1Rm Power Snatch) **All movements must…

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270722

Amrap in 21 minutes50 Box Jump Overs (60/50 cm)40 Sit Ups30 DB/KB Suitcase Forward Lunges (2x 20/12,5 kg)20 Dual Dumbbell/Kettlebell Push Press (2x 20/12,5 kg)5/4 Legless Rope Climbs (4,5 m) (S1; Strict Chin Up 20 reps) Core; 6 DK EMOM 30-45 sn Dynamic Side Plank (R) 30-45 sn Dynamic Side Plank (L)

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260722

A) 12 Dk içinde Find 1Rm Split Jerk (from rack) B) 12 Rounds For Time (20′ Time Cap)“You go I go Rounds”6 Overhead Squats (50/35 kg) (S1; 40/25 kg)12 Handstand Push Ups (Scale w/Hand Release Push Up)6 Hang Power Cleans (50/35 kg) (S1; 40/25 kg)12 Chest to Bar Pull Ups (Scale w/Pull Up)

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250722

A) Her 2 Dakika içinde 10 Dakika Boyunca (5 Set) 4 Front Squat + 6 Back Squat (%55-60 of 1Rm Back Squat) B) 16 DK AMRAP 2 Kişilik Takım Antrenmanı 15 Burpee Pull Up 30 Candlestick to Pistol (Scale w/Reverse Burpee + Air Squat) 45 Toes to Bar 60 Dual Kettlebell Front Rack Reverse Lunge…

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210722

A) 12′ Time Cap 3 Sets 8-12 Barbell Supine Row (Choose moderate weights) 8R+8L Bulgarian Split Squats (For quality) 30-45 sn Kettlebell Goblet Wall Sit Hold (Choose moderate weights) B) For Time (20 Dk Time Cap)50 Sit Ups50 Push Ups40 Sit Ups40 Plate Deficit Push Ups (10 cm)30 Sit Ups30 Hand Release Push Up20 Sit…

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