W11D2 StrengthStrict Shoulder Press + Push Press + Push Jerk6-5-4-3-2-1 reps;*Start the first set with empty barbell and increase the weight after each successful set. (Time Cap: 12-Minutes) WOD “2 Kişilik Takım Antrenmanı” 16 AMRAP 16 Dual Dumbbell Hang Power Clean & Jerk (2x 22,5/15 kg) (switch every 8 reps) 32 Double Jump Burpee Lateral…
Learn MoreW11D1 StrengthBack Squat8-8-4-4-2-2-1-1 reps;*Start the first set with 50% of 1RM and increase the weight after each successful set. (Time Cap: 15-Minutes) WOD “2 Kişilik Takım Antrenmanı”4 Rounds For Time:12 Bar Muscle Ups (S1; 24 C2B or Pull ups) (S2; 48 Ring Row)12 Wall Walks24 Synchro Sit Ups (S1; 20 reps) *Senkronize olmayan kısmı dilediğiniz…
Learn MoreW10D6 28 EMOM: Accessory; 3-4 Sets: 6-8 Tempo Negative Chin Ups (1131) Max Banded Triceps Ext. rest 1-2′ btw sets
Learn MoreW10D5 “2 Kişilik Takım Antrenmanı” Metcon/1 (IGYG) 14 AMRAP: 3 Wall Walk 30 Double Unders Score; Total Rounds + Reps 5′ Dinlen Metcon/2 (IGYG) 12 AMRAP: 8 Double Dumbbell STOH (2x 22,5/15 kg) 15m Farmer Carry
Learn MoreW10D4 A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets) Clean Wave3 Power Clean 2 Hang Squat Clean1 Split Jerk WOD “2 Kişilik Takım Antrenmanı” “I Go You Go” 20 AMRAP 9 Pull Ups 15 Sit Ups 9 Push Ups *switch after full rounds Score: Total Rounds + Reps
Learn MoreW10D3 Strength Bench Press In-a 12 minutes window find 3RM Bench Press of the day! WOD“2 Kişilik Takım Antrenmanı”For Time:100-80-60-40-20Wall Balls (9/6 kg)Box Jump (60/50 cm)Alt. Dumbbell Snatch (22,5/15 kg)(Split reps as needed)
Learn MoreW10D2 A) Her 2 Dakika içinde 8 Dakika Boyunca (2+1+2) reps;2 BTN Snatch Grip Push Presses1 Overhead Squats (pause 0:03 at the bottom)2 Overhead Squats Sets;*Sets/1-2 (with 70% of 1RM Snatch)*Sets/3-4 (with 75% of 1RM Snatch) B) Her 2 Dakika içinde 8 Dakika Boyunca3 Power Snatch (not touch&go)*RPE 8,5-9/10 (heavy) WOD 14 EMOM
Learn MoreW10D1 10 EMOM WOD “2 Kişilik Takım Antrenmanı” 20 AMRAP:80 calories Ergo (switch every 20 cal)*Diğer atlet; DB Front Rack Hold (2x 22,5/15 kg)80 Box Step Ups/alt.leg (60/50 cm) (switch every 20 reps)80 Russian KB Swings (1x 24/16 kg) (switch every 20 reps)
Learn MoreW9D6 Strength 1 Her 1:30 içinde 7:30 Boyunca (5 Sets)Deadlift3-5 Dead Stop Deadlifts @80-85% of 1RM Strength 2 Her 1:30 içinde 7:30 Boyunca (5 Sets)Strict Handstand Push-upsMax Unbroken Reps (SHSPU) -Record your total reps- Scaling Options:* Kipping HSPU* Strict HSPU from a box* Pike Push-ups* Push-ups* Dumbbell Shoulder Press WOD “2 Kişilik Takım Antrenmanı” “I…
Learn MoreW9D5 Strength Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets) 1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk Sets;*Set/1 (70% of 1RM C&J)*Set/2 (75% of 1RM C&J)*Set/3 (80% of 1RM C&J)*Set/4 (85% of 1RM C&J)*Sets/5-6 (90% of 1RM C&J) WOD 3 Kişilik Takım Antrenmanı 18 AMRAP Max Cal Ergo 10-20-30-30-40-……
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