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W5D6 Her 2:30 içinde 15 Dakika Boyunca (6 Sets) Power Snatch6 reps*with 80% of 1RM Power Snatch(scale percentage as needed) (not TNG) WOD 20 AMRAP: “3 Kişilik Takım Antrenmanı” 150 Push Up 60 Box Jumps (60/50 cm) 150 Deadlift (70/50 kg) 60 Box Jumps 150 Cal Ergo Score; Round+ Reps

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310323

W5D5 Strength Her 2:30 içinde 12:30 Boyunca (5 Sets)Front Squat5 Front Squat @75-80% Metcon2 Sets*rest 4′ between sets AMRAP 7:2-4-6-8-10- . . . . . Etc.Chest to Bar Pull UpStrict Handstand Push Up (S1; Barbell Z-Press 40-15 kg)DB Snatch/Alternate Arm (22,5/15 kg) Notes :•Her set için birbirine yakın skorlar yakalamayı hedefleyin.•7 dakikalık süre tamamlanana kadar…

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300323

W5D4 BarbellIn 15 minutesFind 1 rep Max Power Clean*Start the first set with 50% of 1 rep max power clean and find today’s heaviest lift. WOD For Time 2 Kişilik Takım Antrenmanı – I Go You Go! (Can you go unbroken?) 20-18-16-14-12-10-8-6-4-2 Toes to Bar *Only one athlete is working at a time – Start…

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290323

W5D3 Power Work(speed/explosiveness)Seated Hurdle Jump10x 1 rep*Increase the height every set*Start your first set at moderate height Gymnastics Strength 12 EMOM: METCON 14 AMRAP:12 Alt. Arms Devils Press (22,5/15 kg)50 Double Unders CORE: 4 Sets 20 Hollow Rocks 20 Russian Twist no rest btw sets

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280323

W5D2 Strength Her 2:30 içinde 12:30 Boyunca (5 Sets)Back Squat5 Back Squat @75-80% METCON 3 Kişilik Takım Antrenmanı 18 AMRAP Max Cal Row or Ski (switch every 15/12 cal) Ergodan çıkan atlet; 6 Burpee Box Jumps (75/60 cm)8 Strict Pull Up10 Hand Release Push Up S1; Switch 12/10 Cal – 4 BBJO + 6 Jumping Pull…

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270323

W5D1 StrengthDead Stop Deadlift (not touch&go)“reset before the each rep”8-4-4-2-2-2-2 reps work up to heavy;*Start the first set with 60% of 1 rep max deadlift and work up to heavy after each successful set.(time cap is 15 minutes) Rest 5 minutes METCON For Time (20′ Time Cap) Rx+ zaman sınırı; < 16′20 Sets (5+4+3) reps;*Team…

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250323

W4D6 Metcon8 EMOM:Odd: 15/12 calories AirDyne or BikeEven: 10-12 Burpees (no jump) Rest 2 minutes 8 EMOMOdd: 75-50 Double Unders (S1: 100 Single Unders)Even: 90 m Shuttle Run (12x 7,5 m) Rest 2 minutes 8 EMOMOdd: 12/10 calories Row or SkiEven: 18 Box Step Ups/Alternate Leg (60/50 cm) — Push Work3 Sets5 Weighted Strict Bar Dips…

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240323

W4D5 “Team of 2” 25 AMRAP: 25 Hang Power Clean (Barbell; 50/35 kg) 50 Cal Ergo 75 Pull Up 100 Plate Ground to Overhead (20/15 kg) — Accessory 3 Sets Max Active Hang15-20 Inverted Rows rest 1′ btw sets 3 Sets “For Quality” 12R+12L Kettlebell Single Leg Deadlift (*choose moderate kettlebell) 12-15 Heavy Dumbbell Glute Bridge…

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230323

W4D4 METCON6 Rounds*rest 2 minutes between sets 25 Air Squats10 Alt. Dumbbell Snatch (22,5/12,5)25 Push Ups10 Alt. Dumbbell Snatch (22,5/12,5) •Her set için zaman sınırı 4 dakikadır. S1; 20 Air Squats + 8 Alt. DB Snatch + 20 Push Ups + 8 Alt. DB Snatch *scale weight as needed. Score; Time

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220323

W4D3 “Teams of 2” A) For Time (TC: 14-Minutes) 60-40-20 Overhead Squats Toes to Bar Rx; 40/25 kg – S1; 30/20 kg – S2; 20/15 kg Rx+; 50/35 kg 5-Minutes Rest B) 14 AMRAP: *At the beginning and every minute perfom Sync 6 Jumping Lunges! *Switch if you feel fit. 4-8-12-16-20-24…. Double Dumbbell Front Squat Double…

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