“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 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)
Learn MoreStrength 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…
Learn MoreSkill 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…
Learn More3 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.
Learn More2 Kişilik Takım Antrenmanı (IGYG)A) 4 Dakika Amrap (IGYG)2 Rope Climb (Rx; Legless)2 Dakika Dinlen B) 4 Dakika Amrap (IGYG)6 Burpee High Box Jumps (75/60 cm)2 Dakika Dinlen C) 4 Dakika Amrap (IGYG)6 Hang Squat Clean (50/35 kg)2 Dakika Dinlen D) 4 Dakika Amrap (IGYG)12/9 Cal Bike (No Sit; Damper 10/10) or 12/9 Cal AirDyne2 Dakika Dinlen E) 4…
Learn MoreGymnastics Strength 5 minutes of Intro/CuesCue 1: Brace the core & press the entire hand to the ground to set up in the handstandCue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSINGCue 3: Neutral head and SQUEEZE abs as you touch the top of the headCue 4:…
Learn MoreStrength 15RM Back Squat In-a 12 minutes window find 5RM Back Squat of the day! *Start with empty barbell! Strength 2Strict Chin Up8 EMOM: 6-10 Strict Chin Up WOD“2 Kişilik Takım Antrenmanı” “Dont Drop Your Barbell!”6 Rounds For Time:15 Deadlifts 80/60 kg15 Bar Facing Burpees rest 1:1 *3 rounds each partner S1; 60/40 kg 12 reps…
Learn MoreStrength Snatch Deadlift + Hang Power Snatch + Hang Squat Snatch + Overhead Squat10 EMOM:Snatch Deadlift + Hang Power Snatch + Hang Squat Snatch + Overhead Squat– Use lightweight that can be cycled smoothly for 4 Touch and Go reps WOD“2 Kişilik Takım Antrenmanı”For Time:100 Cal Ergo-into-5 Rounds (each)5 Strict Pull Ups15 Air Squats-into-100 Cal Ergo…
Learn MoreA) Her 2 Dakika içinde 12 Dakika Boyunca (6 Set) 12 Barbell Back Rack Alternate Reverse Lunge (rpe 7-8) Her iki sette bir ağırlık arttırmaya çalışın! B) “Partner Macho Man”In Teams of 3, alternating full rounds would partner:AMRAP 18:3 Power Cleans (Rx; 60/40kg, S1; 50/35kg, S2; 40/25kg)3 Front Squats3 Push Jerks Score: Total Rounds + Reps…
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