2 Kişilik Takım Antrenmanı Part/1 “for time”120 Toes to Bar (switch every 12) (S1; 80 reps – S2; 120 K2C)240 Double Unders (switch every 40) (S1; 160 reps) Rest 3 minutes Part/2 “for time”90 Thrusters (30/20 kg) (switch every 15)240 Double Unders (switch every 60) (S1; 160 reps) Rest 3 minutes Part/3 “for time”32 Wall Walk (switch every…
Learn MoreBarbell(time/percentage)“Snatch Work” Part/1 “6 Sets” Her 1:30 içinde 9 Dakika BoyuncaPower Snatch + Hang Power Snatch (above knee) + Hang Power Snatch (below knee)*Sets/1-2-3 with 50% of 1RM Snatch*Sets/4-5-6 with 60% of 1RM Snatch Rest 2 minutes Part/2 “6 Sets” Her 1:30 içinde 9 Dakika BoyuncaSquat Snatch + Hang Squat Snatch (above knee) + Hang Squat Snatch…
Learn More2 Kişilik Takım Antrenmanı *Antrenmana başladığınız ergometre ile bitiriniz. Skorunuzu tahtaya yazarken kullandığınız ergoyu, medball ve barbell ağırlığınızı yazmayı unutmayınız. **Her takım önce kendi içinde, daha sonra toplam skorunu diğer atletler ile yarıştıracaklardır. 6 Rounds 2:30 work / 2:30 rest 15/12 Cal Row or Ski – 18/15 Cal Bike Erg – 15/12 Cal AirDyne 15…
Learn MoreHer 02:30 içinde 10 Dakika Boyunca 3 Barbell Shoulder Presses + 5 Barbell Push Presses + 7 Barbell Push Jerks *50-30-20 kg Her 02:30 içinde 10 Dakika Boyunca 3 Strict Chest to Bar Pull Ups + 5 Strict Pull Ups + 7 Gymnastics Kipping Pull Ups *Scale Options: 2-4-6 reps of complex. METCON 12 AMRAP…
Learn MoreStrengthDeadliftIn a 15-minutes window find 5RM Deadlift of the day. METCON 15 AMRAP 15 Sit Ups10 Dumbbell Goblet Front Squats10 V-Up15 steps Dumbbell Goblet Walking Lunges Rx; 22,5/15 kg
Learn MoreStrength 10 EMOM For Time: (14′ Time Cap)150 Double Unders (S1; 100 DU – S2; 240 SU)50 AKBS (24/16 kg)50 Box Jumps (60/50 cm)50 Handstand Push Ups (S1; 35 HSPU – S2; 50 HRPU)150 Double Unders Core Work4 Sets15 Hollow Rocks w/Plate + 30-45sec Hollow Hold 1′ Dinlen
Learn MoreWOD 2 Kişilik Takım Antrenmanı FOR TIME: (40′ TIME CAP) 60 Alt. Dumbbell Snatch (Rx; 25/17,5 kg) (S1; 20/12,5 kg) 15 Sync T2B (S1; 15 K2Chest for each partner – not sync) 50 Burpee High Box Jump Over (75/60 cm) (S1;60/50 cm) 15 Sync T2B 40 Overhead Squat (50/35 kg) (S1; 40/25 kg) 15 Sync…
Learn More10 EMOMOdd: 8 Deadlifts (80/50 kg)Even: 6 Front Squats (70/40 kg) METCON 20 EMOM
Learn MoreStrength 6 EMOM 4-6 Back Squat (%60-70) 2′ REST 6 EMOM 6-8 Strict Handstand Push Up (S1; Pike Push Up) METCON 12 AMRAP 8 Synchronized Bar Face Burpees14 Thrusters (shared reps) (40/25 kg) Core; 4 Rounds 20sec Hanging L-Sit / 40sec Rest
Learn More15 EMOM 5′ Rest 15 EMOM *All movements must be unbroken!
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