WOD“2 Kişilik Takım Antrenmanı”For Time (Time Cap: 35 Min)60 Box Jump Overs (60/50 cm)30 Hang Power Snatch (40/25 kg) (S1: 30/20 kg)60 Toes to Bars (S1: 50 K2Elbows or K2Chest – S2: 50 V-Up or Tuck-Ups)30 Hang Power Snatch (40/25 kg)60 Box Jump Overs (60/50 cm)30 Hang Power Snatch (40/25 kg)60 Toes to Bars30 Hang…
Learn MoreBarbell *positional workAlternate EMOM 12*with 60-70% of 1 rep max Snatch*scale percentage as needed 1st: Hang Power Snatch (above the knee) + Hang Power Snatch (below the knee) + Power Snatch (from the ground)2nd: Hang Squat Snatch (above the knee) + Hang Squat Snatch (below the knee) + Squat Snatch (from the ground) WOD “2…
Learn MoreStrengthHer 2:00 içinde 12:00 Boyunca (6R)5 Deadlifts +10 Double Kettlebell Front Rack Squats (rpe 6/10) WOD 3 Rounds AMRAP 3: 3 Squat Snatch (40/25 kg) 6 Hang Power Snatch 9 Overhead Squats 12 Hand Release Push-Ups 3′ Rest Score: Total Reps Isometric Strength3 Rounds20 Sec:Copanhagen Plank(R)20 Sec:Rest20 Sec:Copanhagen Plank(L)20 Sec:Rest-Then-3 Rounds1 Min:Wall -Sit Hold1 Min:Rest
Learn More10 EMOM:1 Hang Squat Clean + 1 Squat Clean (%60) WOD “2 Kişilik Takım Antrenmanı” “I Go You Go!” 14 AMRAP: 4 Thruster (40/25 kg)8 C2B Pull-Up Core Her 2:30 içinde 10:00 Boyunca (4R)15 Weighted Sit-Up (rpe 7/10)20 Sec Hollow Hold
Learn More40 EMOM: (8R)1-Min: 10 Dual Dumbbell Bench Press + 10 Dual DB Bent Over Row (rpe 7/10)2-Min: 12/9 Cal Ergo3-Min: 10-15 Russian KB Swing (32/24 kg)4-Min: 15-12 Toes to Bar 5-Min: Rest
Learn More“2 Kişilik Takım Antrenmanı”WOD5 Rounds For Time: 500-Meters Row&Ski (Subs: 1k Bike or AirDyne) 40 Hang Power Cleans (40/25 kg)30 Wall-Balls (9/6 kg) 20 Burpees 10 Handstand Push UpsCap Time:35 Min
Learn MoreStrengthA) Her 2:00 içinde 10:00 Boyunca8 Back Squat (rpe 6-8) B) Her 2:30 içinde 12:30 Boyunca (5R)8 Kneeling Single KB Front Rack Hold With Landmine Press(R)8 Kneeling Single KB Front Rack Hold With Landmine 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)8 Single Leg Single Kettlebell…
Learn MoreHer 1:30 içinde 36:00 Boyunca (4 Rounds) Minute-1: 00:45 sec Max Bench Press (Bodyweight) Minute-2: 1:00 Max Bike/AirDyne Calories Minute-3: 00:45 sec Max Strict Ring/PB Dips Minute-4: 1:00 Max Row CalsMinute-5: 00:45 sec Max Hollow RocksMinute-6: 1:00 Max SkiErg Cals
Learn More30 EMOM *Cindy = 5 pull ups + 10 push ups + 15 air squats COREFor Time/Quality:4 Rounds20 Situps30 Sec Plank30 Flutter Kicks (each side)30 Sec Side Plank (Right)30 Sec Side Plank (Left)15 Seated Oblique Twists w/ kettlebell (each side)
Learn MoreStrength Her 1:30 içinde 15:00 Boyunca Odd: 5 Deadlift (%75) Even: 8R+8L Dumbbell Filly Z Press (rpe 8/10) B) 2 Kişilik Takım Antrenmanı Every 90 sec x 10 Sets Athlete A:“Max Reps” Prisoner Walking Lunge (1 rep=7,5-Meters) Athlete B:1 Round of “DT”12 Deadlifts9 Hang Power Cleans6 Push Jerks Barbell: 50/35 kg *Switch after 90s / *No rest…
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