A) Strength (15 Dk) 15 dakika içinde en ağır 5 tekrar yapabildiğin push press kilosunu bul ve 5 set bu kilo ile bölmeden yap! 5×5 Push Press B1) 5 DK AMRAP 15 Wall Ball + 8 Box Jump 2 DK Dinlen B2) 5 DK AMRAP 15 American Kettlebell Swing + 40 Double Unders C) Core…
Learn More3 Kişilik Takım Antrenmanı AMRAP 36:30 Burpee Box Get Over (120/100cm)300m Dumbbell/Kettlebell Farmers Carry30 Burpee Box Get Over (120/100cm)90 Double Dumbbell/Kettlebell Shoulder to Overhead 30 Burpee Box Get Over (120/100cm)150 Steps Dumbbell/Kettlebell Front Rack Walking Lunge Rx; Dumbbell 25/15kg Kettlebell 24/16kg
Learn MoreA) Strength (15 Dk) 15 dakika içinde en ağır 5 tekrar yapabildiğin deadlift kilosunu bul ve 5 set bu kilo ile bölmeden yap! 5×5 Deadlift B) 9 DK AMRAP 3-6-9-12… KB Headcutter Push Up (Rx+ HSPU) Chest to Bar Pull Up (S1: Pull Up / S2: Single Arm Kettlebell Bentover Row; 3R+3L , 6R+6L, 9R+9L…vb)…
Learn MoreFor Time (No Time Cap) 27-21-15-9-3 Hand Release Pushup Toes to Bar Burpee Lateral Jump Alternate Dumbbell Clean&Jerk 22.5/12.5kg
Learn MoreA) Her 3 Dakika içinde 12 Dakika Boyunca (4 Sets) 8 Sağ + 8 Sol Barbell Back Rack Bulgarian Split Squat (40-20-8 kg) 15 Heavy Dumbbell Glute Bridge (Son tekrardan sonra glute bridge hold 20sn bekle!) B) Her 1:30 içinde 18 Dakika Boyunca (12 Sets) Her set için time cap 1:00 21/15 cal Row/Ski 24 Wall Ball 30…
Learn MoreA) 16 DK EMOM 10 Barbell Z-Press (30-15 kg) 30-45 sn Plank 8-12 Burpee Box Step Over 8-12 Kettlebell Gorilla Row B) 5 Rounds For Time [15 Minute Cap]:20 American Kettlebell Swings 20 Kettlebell Goblet Squats 20 Push Up Rx; 24/16kg S1: 18 Reps, S2: 15 Reps (Scale weights as you need) C) 6 DK…
Learn MoreA) 12 DK EMOM 30-45 sn Handstand Hold 10-15 Seated Box Jump (60/50cm) 30-15 sn Bar Hang L Sit Hold B) 16 DK AMRAP Team WOD IGYG 1 Round Macho Man + 3 Burpee Lateral Jump “Macho Man” : 3 Power Clean + 3 Front Squat + 3 Push Jerk (40/25 kg) *Scale Options; Oly tekniğiniz zayıfsa,…
Learn MoreWarm Up&Oly Works A) 10 DK EMOM 4 Power Snatch (%60) TNG B) Her 3 Dakika içinde 15 Dakika Boyunca (5 Set) 12 Barbell Glute Bridge Floor Press (50/35kg) 16 Double Kettlebell Alternating Overhead Reverse Lunges 25 Situp
Learn MoreA) Her 2 Dakika içinde 8 Dakika Boyunca (4 Sets) 6-8 Back Squat ( (%65-70) + 30 sn Wall Sit Hold B) Her 2 Dakika içinde 8 Dakika Boyunca (4 Sets) 6-8 Front Squat (%60-65) + 3R+3L Dumbbell Suitcase High Box Step Up (Step down) C) METCON C1) 6 DK AMRAP 12 Wall Ball Shot…
Learn MoreA) Strength12 Dk içinde 1Rm Shoulder Press *Boş barbell ile başlayıp, “1” tekrar yapabildiğiniz en yüksek ağırlığa ulaşınız! B) 12 DK EMOM 16-12 Ring Face Pulls (Banded Face Pulls) 16-12 Deficit Push Up 12-8 Barbell Bentover Row C) 8 DK AMRAP 1 Burpee Pullup + 1 One Arm Dumbbell Hang Snatch 2 Burpee Pullup +…
Learn More