Snatch Work6 EMOM:1 Hang Squat Snatch + 1 Overhead Squat*with 75% of 1RM Snatch Gymnastics Work8 EMOM:Odd: 12 Parallel Bar/Ring DipsEven: 2 Legless Rope Climb (S1; 6-8 Strict Chin Up – S2; 12 Supinated Ring Row) WOD AMRAP 10: 20 DB Goblet Squat20 Hand Release Push Ups20 DB Goblet Reverse Lunge20 Alt. Dumbbell Snatch Dumbbell:…
Learn More“2 Kişilik Takım Antrenmanı” *switch every 1:30 30 AMRAP: 1000 meters Ergo (Subs: 2k Bike Erg)30 Burpee Box Jump Over (60/50 cm)150 m Double Dumbbell/Kettlebell Front Rack Carry (20 x 7,5m) (2x 25/15 kg – KB: 24/16 kg)30 Burpee Box Jump Over (60/50 cm)1000 meters Ergo (Subs: 2k Bike Erg)150 m Double Dumbbell/Kettlebell Farmers Carry…
Learn MoreWarm-Up 3 Sets“with 20/15 kg barbell” “rest 1:1”3 Clean Deadlift3 Clean High Pull3 Muscle Clean (below the knee)3 Strict Press3 Power Clean (below the knee)3 Front Squat3 Squat Clean (below the knee) Barbell Her 3:00 içinde 15:00 Boyunca (5 Sets) 3 Power Cleans + 2 Front Squats + 1 Split Jerk Start the first set…
Learn More“2 Kişilik Takım Antrenmanı” “I Go You Go” For Time: 20 Wall Walks (switch every 2 reps)20 Power Snatches (40/25 kg) (switch every 5 reps)80 Pull Ups (switch every 10 reps)60 Alt. Legs Overhead Reverse Lunges (40/25 kg) (switch every 10 reps)80 Pull Ups (switch every 10 reps)20 Power Snatches (40/25 kg) (switch every 5…
Learn MoreStrengthBack SquatHer 2:00 içinde 10:00 Boyunca (5 Sets)5×5 Back Squat *RPE 8,5/10 Squat Accessory(unilateral)BB Back Rack Box Step UpsHer 3:00 içinde 9:00 Boyunca (3 Sets)10 Alternate Legs BB Back Rack Box Step Ups *use a slightly heavy weight (RPE 8/10) (60/50cm) *Boxa çıktığınız bacak tam ekstansiyon olmadan, diğer bacak ile boxtan destek almayınız! WOD 12…
Learn MoreStrength1RM Squat Clean and Push JerkIn-12 minutes-window find your daily 1RM of Squat Clean and Push Jerk. *Score: Daily max! WOD 15 AMRAP:Partner-1: Max Cal Ergo Partner-2; 5 Power Cleans 50/35 kg 5 Shoulder to Overhead 50/35 kg5 Double Dumbbell “Suitcase” Box Step Overs (2x 17,5/10 kg) – (60/50 cm) 5 Double Dumbbell “Front Rack”…
Learn MoreStrength1RM SnatchIn-12-Minutes-window find your daily 1RM Snatch. WOD For Time:“2 Kişilik Takım Antrenmanı”100 Cal Ergo90 Push Ups80 Cal Ergo70 Air Squats60 Box Jumps (75/60 cm) *step down50 HSPU (S1; 80 Hand Release Push Up)
Learn MoreSkill and DrillsToes to Bar: Advance:5 sets (10:00)8-10 Kip Swings5-8 Strict Toes to Bar Intermediate:5 sets (10:00)6-8 Kip Swings5-8 Strict Knee Raise + Extension Beginner:5 sets (10:00)5 Kip Swings (Stand on tiptoes if needed)5-8 Strict Hanging Knee Raise WODHer 3:00 içinde 21:00 Boyunca16 American Kettlebell Swing (24/16 kg)16 V-Ups16 Alt. Dumbbell Clean&Jerk *Score is your…
Learn MoreStrength3RM Shoulder PressIn-12 minutes-window find your daily 3RM Strict Shoulder Press. WOD7 rounds For Time:7 Alt. DB Snatch7 Burpee Lateral Jump49 Double Unders Core: Accumulate 100 Hollow Rocks, every break do 10 Russian Twist!
Learn MoreWOD“2 Kişilik Takım Antrenmanı”13 AMRAP:6-12-18-24-30-36-…Sumo deadlift high pulls 40/25 kgBox Jump Overs 60/50 cm Strength 1Double DB Bench Press 1 and ½ Reps4 sets: 8 reps – RPE 8 *Rest 1:00-1:30 b/t sets Strength 2Standing Tricep Extension w/ band4 sets: 10 reps – RPE 7 *Rest 1:00-1:30 b/t sets Accessory Work (posterior chain)3 Sets15 Back…
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