W10D1 Strength Snatch Deadlift + Hang Power Snatch + Low Hang Squat Snatch Start with empty barbell. In a “15-Minutes and 8 sets” window find heaviest complex weight of the day. Metcon“Team of 2”For Time: (TC: 20-Minutes)80 Cal Ergo (switch every 20 Cal)80 Pistol Squats/Alt.Leg (switch every 10) – S1; Air Squat (180 reps/switch every…
Learn MoreW9D6 Skills and DrillsHandstand Push-up Skill WorkAdvance:5 Sets (1 Abmat)5 Kick Up + 3-second Descent + Strict Press Intermediate:5 Sets (Plate 25kg)3-5 Kick Up + 3-second Descent + Kick Down (reset) Beginner:5 Sets (From Box or Pike Position)3-5: 3-second Descent + Strict Press * Use standing Banded Overhead Hold as a substitute for athletes who…
Learn MoreW9D5 Strength10 EMOM3 Snatch @75% * 1-2-3-4-5 Power Snatch / 6-7-8-9-10 Squat Snatch * WOD3 Rounds AMRAP 3: 15/12 Cal Ergo15 Air Squats8R/8L Single Arm Dumbbell Snatch (25/17,5 kg) 3′ Rest btw rounds
Learn MoreW9D4 Strength Clean Work(percentage&time)Alternate Every 0:40 for 12:00 (18 Sets)*with 75-80% of 1 rep max Clean1st: 1x Power Clean2nd: 1x Squat Clean Metcon20 EMOM (15+3) reps;15 Double Unders (S1; Single Under 25 reps)3 Bar Muscle Ups (S1; 3-5 C2B Pull Up or Pull Up) (S2; 2-3 Jumping Pull Up-Negative)
Learn MoreW9D3 StrengthDeadlift 10 EMOM3 Deadlift @75-85% *If you feel fit, go up to heavy! WOD5 Rounds2:00 AMRAP15-Meters Single Dumbbell Suitcase Walking Lunge 22,5/15 kg15 V-UpMax Calorie Ergo in remaining time -2 min rest between sets-
Learn MoreW9D2 Strength Her 2:00 içinde 20 Dakika Boyunca (Alternate EMOM’s)1) 5 Bench Press %80-85 + 8 Dual Dumbbell Bent Over Row (RPE 7-8)2) 5 Back Squat %80-85 + 8 High Box Jumps (75/60 cm) WOD12 EMOM
Learn MoreW9D1 StrengthFront Squat8-4-4-2-2-2-2 reps work up to heavy;*Start the first set with 60% of 1 rep max front squat and work up to heavy after each successful set.(time cap is 15 minutes) Rest 5 minutes WOD“2 Kişilik Takım Antrenmanı” “21-Minutes”A) 12 Amrap (IGYG) 4 BB Front Squats (Barbell: 40/25 kg – S1; 30/20 kg)6 Shoulder…
Learn MoreW8D6 23 Nisan Ulusal Egemenlik ve Çocuk Bayramı Kutlu Olsun! 3 Kişilik Takım Antrenmanı 40 AMRAP 100 Box Jump Over 90 Cal Ergo (Row or Ski) 80 Hang Power Snatch (40/25 kg) 70 Cal Ergo 60 Hang Power Clean (40/25 kg) 50 Cal Ergo
Learn MoreW8D5 WOD“2 Kişilik Takım Antrenmanı”AMRAP 20 Minutes20 Synchro Sit-Up60 Thrusters (20/15 kg)80 American Kettlebell Swing (24/16 kg)
Learn MoreW8D4 2 Kişilik Takım Antrenmanı 15 AMRAP 30 Lateral Burpee Over Partner(plank) 30 Wall Ball (9/6 kg) 30 Toes to Bar 5′ Rest 10 AMRAP 10 Sync Push-Up 20 Alt. Dumbbell Hang Clean&Jerk (30/22,5 kg) 40 Single Arm Kettlebell Overhead Reverse Lunge (24/16 kg)
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