3 Kişilik Takım Antrenmanı For Time (42 Dk Time Cap) 3 Rounds 55 Cal Ergo (Ski or Row) 55 Toes to Bar 55 Hang Power Clean (50-35kg)
Learn MoreA) Her 2:30 Dakika içinde 20 Dakika Boyunca ( 8 Set ) 6 Back Squat + 4 Front Squat (%75 of 1Rm Front Squat) 30 sn Wall Sit B) 16 DK EMOM ( 4 Set ) 8-12 Dual Dumbbell Hang Clean&Jerk 15-20 Kettlebell Russian Swing 8-12 Dual Dumbbell Push Jerk 15-20 Box Jump Over
Learn MoreA) 10 Dakika içinde Find 1Rm Push Press of the day B) Her 2 Dakika içinde 12 Dakika Boyunca 6-8 Front Squat (%60) C) 14 DK AMRAP 2 Kişilik Takım Antrenmanı 40 Wall Ball Shot 40 Box Jump Over D) Core; 3 set Sağ/ Side Plank 45 sn – 15 sn dinlen Sol/ Side Plank…
Learn MoreA) Her 2 Dakika içinde 10 Dakika Boyunca 8 Barbell Bent Over Row (%70) + 8 Strict Pull Up B) Her 2 Dakika içinde 10 Dakika Boyunca 8+8 Kettlebell Gorilla Row + 8 Chin Up C) 16 DK EMOM (4 Set) 45 sn on / 15 sn off Dual Dumbbell Up Right Row Hollow Hold…
Learn MoreA1) For Time (9′ Time Cap) 10-9-8-7-6-5-4-3-2-1 Chest To Bar Pull Up Squat Snatch (40/25kg) Scale; Ring Row or Parallel Bar Row / Overhead Squat w/PVC – 4 Dk Dinlen – A2) For Time (9′ Time Cap) 10-9-8-7-6-5-4-3-2-1 Handstand Pushup Dual Dumbbell Hang Squat Clean (22.5/15kg) Scale; Hand Release Push Up / Med Ball Clean…
Learn MoreA) Her 2 Dakika içinde 10 Dakika Boyunca 8 Floor Press (%70) + 8 Push Ups B) Her 2 Dakika içinde 10 Dakika Boyunca 8 Dual Dumbbell Glute Bridge Floor Press + 8 Ring Dips / PB Dips / x2 Bench Dips C) 16 DK EMOM (4 Set) 45 sn on / 15 sn off…
Learn More14 Set (IGYG)(35 Dakika Cap.)6 Burpee Box Jump Over8 T2B10 KB Amerikan Swing (24-12kg)12 Box Jump Over S1:4 BBJO + 6 K2C + 8 KB Swing + 10 BJO
Learn More2 Kişilik Takım Antrenmanı 3 Rounds For Time 200 Double Unders/600 Single Unders 40 Chest to Bar Pull Up 60 Single Dumbbell Box Step Over (60/50cm) (22,5/15kg)
Learn More2022’ye Merhaba! 40 DK AMRAP 2 Kişilik Takım Antrenmanı 22 Power Clean&Jerk (50/35kg)22 Wall-Ball (9-6kg)22 Hang Squat Clean (50/35kg)22 Box Get Over (120/100cm) (İstediğin Gibi Bölebilirsin!) Score; Total Round
Learn MoreA) 18 DK EMOM 15/12 Cal Row 8-12 Handstand Pushup 15-25 Air Squat 15/12 Cal SkiErg 3-5 Muscle Up 20-25 Situp B) For Time (16′ Time Cap) 10-9-8-7-6-5-4-3-2-1 Thruster (40-25kg) Toes to Bar Lateral Barbell Burpees *Scale Options: “Double Dumbbell/Kettlebell Thruster” + “V-up/Tuck-up”
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