W5D3 Strength 1 7 EMOM:Shoulder Press2 reps @ – RPE 9/10 Strength 2 7 EMOM:Barbell Hip Thrust3-5 reps @ – RPE 9/10 WOD 2 Kişilik Takım Antrenmanı 16 AMRAP: Max Cal Ergo 10 Hang Power Snatches (40/25 kg) 10 Toes to Bar (S1; 12 K2E S2; 15 K2C) *switch after full round *Ergo durmayacak, roundu…
Learn MoreW5D2 Strength 1 Her 1:30 içinde 7:30 içinde (5 Sets)Front Squat:3 Tempo Front Squats x 5 sets @65% of 1RM*Tempo = 3 second negative and 1 second standing (contraction) portion Strength 2 Her 1:30 içinde 7:30 içinde (5 Sets)Strict Chin Up (Supinated) (Unbroken)Max Strict Unbroken Supinated Pull-ups x 5 sets *Scale with jumping supinated pull…
Learn MoreW5D1 Strength / Barbell Complex In-a 12 minutes find your daily max! (Start with empty barbell) 2 Power Clean + 3 Squat Clean + 1 Split Jerk WOD 2 Sets (24 Dakika) A1) 2 DK AMRAP: 10/7 Cal Row & Ski + 10 Burpees + Max Rep Clean&Jerk (50/35 kg) 2 Dk Dinlen A2) 2…
Learn MoreW4D6 WOD Teams of 23 Rounds For Time:100 Double Unders (each/same time) 60 Straight Leg Sit Ups, shared (Partner holds plank)40-30-20 Deadlifts 100/80 kg
Learn MoreW4D5 20 Sets (w/PVC) 1 Snatch Pull + 1 Hang Power Snatch + 1 Low Hang Power Snatch + 1 Overhead Squat A) For Time (12 min Time Cap) 2 Kişilik Takım Antrenmanı (IGYG) Randy’s Friends 150 Power Snatch (35/25kg) *switch every 15 reps On the Minute [Starting at 0:00]:4 Sync Burpee Lateral Jump B) 7…
Learn MoreW4D4 2 Kişilik Takım Antrenmanı I Go You Go! 30 Rounds For Time:10 Wall Balls 9/6kg5 Handstand Push Up (S1: 5 Double Dumbbell Push Press 2x 22.5/15kg)1 Power Clean (60/40kg) Time Cap: 30 Minutes — Core; 5 Set 10 Tuck Up + 20 Russian Twist
Learn MoreW4D3 A) Her 3 Dakika içinde 12 Dakika Boyunca 7 Front Squat + 13 Back Squat (%40-50 of 1Rm Back Squat) B) “TURBO TIME” AMRAP 4 DK:20 Double Dumbbell Front Rack Box Step-Overs20 Toes To Bar (S1; 15 K2 Elbows or K2C)Max Box Jump Over Dinlen 4 Dk AMRAP 4 DK:15 Double Dumbbell Front Rack Box Step-Overs15…
Learn MoreW4D2 Her 4 Dakika içinde 16 Dakika Boyunca (4 Sets) Single Arm Dumbbell Bench Press Set/1: 15R+15L @20/12,5 kg Set/2: 12R+12L @22,5/15 kg Set/3: 10R+10L @25/17,5 kg Set/4: 8R+8L @30/20 kg *Scale weights as needed. 15 Chin-Ups (S1; 12 reps / S2; 9 reps) *DB Bench Press ile Chin-Up arası geçişte hızlı olmaya gayret ediniz.…
Learn MoreW4D1 WOD “2 Kişilik Takım Antrenmanı”30 AMRAP:100 Cal Ergo150 Steps Plate Bear Hug Walking Lunge 20/10 kg Core: 3 Sets 7 Strict Toes to Bar 7 Leg Raises 7 Knee Raises Rest 60sec btw sets! Can u go unbroken?
Learn MoreW3D6 TEAM WODMetcon“Team of 2”16 Rounds for time“You go I go Rounds” 20 Sit Ups8 C2B Pull Up (S1, 8 Pull Up – S2; 12 Ring Row)6 m Dual DB Suitcase Walking Lunges6 m Dual DB Overhead Walking Lunges*with 2x 17,5/12,5 kg Bireysel Opsiyon: 8 Rounds for time “Work:Rest 1:1 after each round” Notes :•Zaman…
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