“2 Kişilik Takım Antrenmanı” “I Go You Go” For Time: 20 Wall Walks (switch every 2 reps)20 Hang Power Snatch (50/35 kg) (switch every 5 reps)80 Pull Ups (switch every 10 reps)60 Overhead Squat (50/35 kg) (switch every 10 reps)80 Pull Ups (switch every 10 reps)20 Hang Power Snatch (50/35 kg) (switch every 5 reps)20 Wall Walks (switch every 2 reps) S1:…

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WOD3 Kişilik Takım AntrenmanıAMRAP 7:50 Back Squats 50/35 kg50 Back Squats 70/50 kgMax Rep Back Squats 80/60kg S1; 40/25 kg – 50/35 kg – 60/40 kg S2; 30/20 kg – 40/25 kg – 45/30 kg Rest 3:00 AMRAP 7:50 Push Press 40/25 kg50 Push Press 50/35 kgMax Rep Push Press 60/40 kg S1; 30/20 kg – 40/25 kg – 45/30…

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16 EMOM 4′ Rest 16 EMOM S1; 30sec work / 30sec rest

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In a 12-Minutes window 12-10-8-6-6Single Arm Kettlebell Overhead Squat (YouTube) 12-10-8-6-6Single Arm Dumbbell Squat Snatch (YouTube) *her bir taraf için ortalama bir ağırlıkla başlayıp, istenen tekrar sayısına ulaşın.*setler ilerledikçe tekrar sayıları azalırken, ağırlık arttırmaya çalışın.*set aralarında uzun dinlenmeler yapmamaya gayret edin. Strength Split Jerk 1×18-10 Minutes of Practice*stay light and focus on form *from rack,…

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“23 Nisan Ulusal Egemenlik ve Çocuk Bayramı Kutlu Olsun!” WOD“Teams of 2 For Time”2000/1750m Row or Ski100 Pull-ups (S1; 80 Pull Ups)1500/1300m Row or Ski100 Toes to Bars (S1; 80 T2B)1000/850m Row or Ski100 Hand Release Push Ups (S1; 80 HRPU)500/400m Row or Ski *Split work up however you see fit. Only one person working at a time.…

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2 Kişilik Takım Antrenmanı 18 AMRAP: 36 Hang Power Clean (50/35 kg) 36 Wall Ball Shots (9/6 kg) 36 Deadlifts 36 Cal Ergo *her dakika başında ‘partnerlerden sadece biri’ 4 bar lateral burpee yapacak! Acc: 8 EMOM: 1.Min: 30-40sec Banded Hip Abductions (each set only one side, for quality) (YouTube)2.Min: 30-Meters Double Dumbell Farmer Carry…

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Strength/1Clean High Pull + Hang Power Clean + Front Squat 5×95 Unbroken Sets:3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats*Time cap; 12-Min – Building Sets (Don’t exceed 70% of 1RM Power Clean) Strength/2 6 EMOM: 4-8 Strict Pull-Up (S1; Jumping Negative Opt. – S2; 10-12 Ring Row) WOD “2 Kişilik…

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Strength Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5×95 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats* Time cap; 12-Min – The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch) WOD“2 Kişilik Takım Antrenmanı – IGYG”15:00 AMRAP10/8 Cal Ergo7 Toes to Bar9…

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A) Strength Her 1:30 içinde 9:00 Boyunca build up to heavy. focus on technique. 3 Strict Press + 2 Push Press + 1 Push Jerk B) WODFor Time:15-12-9-6-3Devil Press (2×22.5/15 kg)45-36-27-18-9Sit Ups Gymnastics Take 5-10 min to practice Rope ClimbsAdvanced athletes can practice legless or L-sit rope climbs

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WOD15 EMOM:Minute 1: 10 Back Squats (60-65%)Minute 2: Max Air SquatsMinute 3: Recovery Jog (Slow-Moderate) 15 EMOM:Minute 1: 8-10 Strict Chin-UpMinute 2: 8-15 Parallel Bar or Ring Dips (S1; 12 Bench Dips)Minute 3: 15-20 V-Ups

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