Strength Front Squat12 minutes to establish 5RM Front Squat WOD“2 Kişilik Takım Antrenmanı”For Time:2k Ergo-rest 2:00–into- “Individual”3 Sets:20 Pull-ups40 Push-ups60 Air Squats-rest 2:00 between sets- Score;
20 AMRAP 2 Kişilik Takım Antrenmanı 16 Snatches (35/25 kg) 16 Burpees to Target 16 Thrusters (35/25 kg) Score: Total Reps Core: 3 Sets 30-45sec
Strength 10 EMOM: 3 Back Squat (%65-75) WOD “2 Kişilik Takım Antrenmanı”9:00 AMRAP3-6-9-12-15-…Alt Dumbbell Snatches 22.5/15 kgBox Jump Overs (75/60 cm)-rest 2:00- 7:00 AMRAPMax Rounds: “I
Strength Power Snatch 3×1Every 1:00 (5:00)5 Power Snatch (50-55%)(Singles)-rest 1:00-Every 1:00 (5:00)3 Power Snatch (60-65%)(Singles)-rest 1:00-Every 30-seconds (5:00)1 Power Snatch (70-75%) WOD“2 Kişilik Takım Antrenmanı”12 AMRAP:50/40
WOD“Barbara”5 sets For Time:20 Pull Ups30 Push Ups40 Sit Ups50 Air Squats-rest 3:00 between sets-
Strength A1) Her 3:00 Dakika İçinde 9 Dakika Boyunca 8R+8L Barbell Back Rack Box Step Up (50 cm) (60/40/20kg) A2) Her 3:00 Dakika İçinde 9 Dakika
Strength Power Clean 5-3-1Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)-rest 1:00-Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)-rest 1:00-Every 30 seconds (5:00) 1 Power Cleans (70-75%) WOD12
16 EMOM: WOD “2 Kişilik Takım Antrenmanı” – ” IGYG” *Ergo non-stop! Switch after full round! 13 AMRAP: Max Cal Ergo Rounds of; 5 Dual
2 Kişilik Takım Antrenmanı A) 12 DK AMRAP 48 Dual Dumbbell Suitcase Box Step Over (2x 22,5/12,5 kg – 60/50 cm) 36 Dual Dumbbell Hang Power
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
