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090424

WOD 12 AMRAP:3-6-9-12-15-…Alt. DB Snatch (22.5/15 kg)Box Jump Overs 60/50 cmHand Release Push Ups Score: Total Reps StrengthHer 3:00 içinde 15:00 Boyunca(5 Sets)10 Tall Kneeling One Arm Kettlebell Press(R)10 Tall Kneeling One Arm Kettlebell Press(L)8 Single Arm Ring Row(R)8 Single Arm Ring Row(L)

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080424

20 EMOM: Scale for beginner; 8 minutes work, 4 minutes rest, 8 minutes work (10/8 Cal Ergo) Score: Total Reps Accessory“TheBox362 Mini-Pump – Leg Day”4 Rounds 10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7 (YouTube)15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE…

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060424

Teams of 230 Front Squats 50/35 kg50 Burpee Box Jumps (60/50 cm)80 Alt. Dumbbell Snatch (22.5/15 kg)50 Burpee Box Jumps30 Front Squats 50/35 kg– All reps split between partners with one partner working at a time. –

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050424

10 EMOM:1 Hang Squat Clean + 1 Squat Clean (%65-75) WOD 10 AMRAP: 4 Single Arm DB Thruster (22.5/15 kg) 6 DB Box Step Overs (60/50 cm) *carry if you want8 C2B Pull-Up (S1, 6 Pull Ups / S2; 8 Ring Row) CoreHer 2:30 içinde 10:00 Boyunca (4R)15 Weighted Sit-Up (rpe 7/10)20 Sec Hollow Hold

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040424

Power Work(speed/explosiveness)Seated Hurdle Jump10x 1 rep*Increase the height every set*Start your first set at moderate height WOD3 Rounds For Time:27 Air Squats21 V-Ups15 Deficit Plate Push Ups (Plates: 20/15 kg)-rest 3:00-3 Rounds27 Air Squats21 Toes to bar15 Push Ups Acc: Lying DB Hamstring Curl4 sets: 10 reps – RPE 8 *Rest 1:00 b/t sets  Bent…

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020424

StrengthA) Her 2:00 içinde 10:00 Boyunca8 Back Squat (rpe 6-8) B) Her 2:30 içinde 12:30 Boyunca (5R)8 Filly Press(R) (Youtube)8 Filly Press(L)8 Strict Pull-Up *rpe 6-8/10 C) Her 3:00 içinde 12:00 Boyunca (4R)8 Single Leg Single Kettlebell Deadlift(R) (YouTube)8 Single Leg Single Kettlebell Deadlift(L)8 Single Leg Squat to Bench(R) (YouTube)8 Single Leg Squat to Bench(L)

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010424

Strength Push Press + Push Jerk + Split Jerk10 EMOM:1 Push Press + 2 Push Jerk + 1 Split Jerk– Use lightweight that can be cycled smoothly for Touch and Go reps. WOD “2 Kişilik Takım Antrenmanı – IGYG”15 AMRAP:3 Wall Walks30-Meters Farmers Carry (Dumbbell: 2x 25/17.5 kg – Kettlebell: 2×24/16 kg) Core: 2-3 Sets 30sec…

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300324

Skill WorkGymnastics Skill ReviewTake 10-15 min to practice Wall Walks and work on efficiency. Advanced athletes: take this time to work on handstand walks. WOD“Team of 2 – IGYG”12 AMRAP:4 Power Cleans 70/50 kg (S1; 60/40 kg – S2; 50/35 kg)4 Wall Walks 3′ Rest 10 AMRAP:4 Double DB Devils Press 2x 22.5/15 kg4 Burpee…

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290324

3 Kişilik Takım Antrenmanı 36 DK AMRAP “Kaymaklı Kadayıf” Buy in: 60 Push Ups (for each partner – scale as needed) 18 Sync Sit Up 36 Front Squat 50/35 kg 18 Sync Sit Up 36 Back Squat 50/35 kg 18 Sync Sit Up 36 Deadlift 50/35 kg S1; 40/30 kg *Switch every 12 reps on barbell movements.

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