W1D5 2 Kişilik Takım Antrenmanı For Time (Time Cap: 25-Minutes) 210 Cal Row&Skie (Subs: 270 Cal Bike&AirDyne) 150 Wall Ball (9/6 kg) 90 Toes to Bar *One athlete works at a time.
Learn MoreW1D4 Her 2:30 Dakika içinde 15 Dakika Boyunca (6 Sets) *Drop and go! SET/1: 1 Power Clean + 4 Squat Clean @%60-65 SET/2-3: 1 Power Clean + 3 Squat Clean @%65-70 SET/4-5: 1 Power Clean + 2 Squat Clean @%70-75 SET/6: 1 Power Clean + 1 Squat Clean @%80-85 WOD AMRAP 1:0010 Thrusters 30/20 kgMax…
Learn MoreW1D3 Strength 1Her 1:30 içinde 6 Dakika Boyunca (4 Sets)3 Power Snatch @70% of 1RM Snatch * Focus on form! Drop and go! Strength 2Her 1:30 içinde 6 Dakika Boyunca (4 Sets)5 Overhead Squats @70 of 1RM Snatch WOD Part – 1 / 7 AMRAP35 Cal Ergo 25 V-up20 Kettlebell Head Cutter (20/12 kg) 3…
Learn MoreW1D2 StrengthSplit Jerk 1×1 12 Minutes of Practice– Athletes can work up to moderate weights with good form.– New athletes, stay light and practice setting up into a proper landing position. WOD For Time “Time Cap: 12-Minutes” 50 Pull-Ups100 Push-Ups150 Air SquatsThe pull-ups, push-ups, and air squats can be partitioned in any way. CORE: 6…
Learn MoreW1D1 WOD3 Kişilik Takım AntrenmanıAMRAP 7:50 Back Squats 50/35 kg 50 Back Squats 70/50 kgMax Rep Back Squats 80/60kg S1; 40/25 kg – 50/35 kg – 60/40 kg S2; 30/20 kg – 40/25 kg – 45/30 kg Rest 3:00 AMRAP 7:50 Push Press 40/25 kg50 Push Press 50/35 kgMax Rep Push Press 60/40 kg S1;…
Learn MoreW12D6 Barbell Work12 Sets(1+1+2+1+1) reps;Her 1:30 içinde 18 Dakika Boyunca 1 Power Clean1 Front Squat2 Push Presses1 Front Squat1 Squat Clean Weights in sets;Sets/1-2-3 (with 40/30 kg)Sets/4-5-6-7 (with 50/35 kg)Sets/8-9-10-11-12 (with 60/40 kg) Notes :•Hareketleri sırasıyla set tamamlanana kadar halteri yere bırakmadan yapın.•Her yeni sete 1 dakika 30 saniyede bir başlayın ve ağırlığı belirtilen setlerde…
Learn MoreW12D5 Metcon8 Sets*start a new set every 4 minutes Sets/1-3-5-7500/400 meters Ski Erg/Row (1000/850 meters Bike Erg) (38/30 Cal AirDyne)8/8 Single Arm Hang DB Snatches*1x 25/17,5 kg (8 each arm) Sets/2-4-6-830 Sit-Ups80 Double Unders Notes :•Her yeni set 4 dakikada bir başlar.•Hedef olarak her seti 3 dakika altında bir sürede tamamlamayı deneyin ve her set…
Learn MoreW12D4 3 Kişilik Takım Antrenmanı MetconFor time30 Strict Chin-Up (switch @10 reps)150 Back Squats (50/35 kg) (switch @25 reps)30 Strict Chin-Up (switch @10 reps)150 Deadlifts (50/35 kg) (switch @25 reps)30 Strict Chin-Up (switch @5 reps)150 Box Jumps (60/50 cm) (switch @10 reps)30 Strict Chin-Up (switch @5 reps)150 Burpee to Target (15 cm) (switch @10 reps)30…
Learn MoreW12D3 Strength (unilateral)Barbell Back Rack Forward LungeHer 3:00 içinde 12 Dakika Boyunca (4 Sets)8 Sağ + 8 Sol*RPE 5-6/10 WOD 4 Sets AMRAP 3: 21 Wall Balls (9/6 kg) 15 Box Jump Overs (60/50 cm) In the remaining time max; Bar Muscle Ups 3′ rest btw sets
Learn MoreW12D2 16 EMOM (Alternate EMOM’s)*with 60-65% of 1RM Snatch 16 EMOM *Dumbbell weight is 2x 22,5/15 kg + Kettlebell weight is 2x 24/16 kg *Her set için zaman sınırı 45 saniyedir.
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