A) 8 DK EMOM 5 Front Squat (%60) B) 8 DK EMOM 8 Bench Press (%50) C) 20 DK EMOM 8-12 Barbell Bent Over Row 10 Kettlebell Deficit Pushup 40 metre Farmer Carry (Choose heavy dumbbell) 10 Ring Dips or Paralell Bar Dips (Scale w/bench dip) D) For Time (5′ Time Cap) 120 Situp
Learn More48 DK EMOM Max Ergo Rest Max Shuttle Run Rest Max Dumbbell Suitcase Box Step Over Rest Max Power Clean (40/25kg) (S1; Med Ball Clean) Rest
Learn MoreA) 8 DK EMOM 10-14 Kipping Pullup (S1; Negative Australian Pullup or Negative Ring Row) 16-20 Alt V-up B) METCON Team of 2 28 DK AMRAP 8 Sync Burpee Box Jump Over (60/50cm) 30 Wall Ball Shot 8 Sync Burpee Box Jump Over 30 Alt Dumbbell Snatch 8 Sync Burpee Box Jump Over 30 Kettlebell…
Learn MoreA) Her 2 Dakika içinde 10 Dakika Boyunca 8 Push Press (%70) + 4 Strict Pullup (S1; Pullup yapamıyorsan, x3 Ring Row yapmalısın!) B) METCON “Four Leaf Clover” AMRAP in 28 minutes 2 mins of High Box Lateral Jumps (75/60/50 cm) 2 mins of Barbell Thrusters (30/20/15 kg) 2 mins of Situps 2 mins of…
Learn MoreIsınma EMOM’u (12 DK EMOM) 45 sn Row or Ski 45 sn Plate OH Walking Lunge 45 sn Box Step Over 45 sn Shuttle Run — Japon doktor Izumi Tabata tarafından geliştirilen Tabata antrenmanı, 20 saniye çalışma ve 10 saniye dinlenme esasına uygun olarak yapılır. Uygulanan egzersizlerde amaç nabız ve metabolizma hızını artırmaktır. 8 Round ; 4 Dk, 20…
Learn MoreA) Her 3 Dakika İçinde 12 Dakika Boyunca 10 Barbell Good Morning (40-20-15kg) 8 Dual Kettlebell Sumo Deadlift (Choose heavy!) 6-8 Sağ / 6-8 Sol Single Leg Dumbbell Romanian Deadlift B) 10 DK EMOM 10-10-8-8-6-6-4-4-2-1 Deadlift Arttırarak git! C) 2 Set (16 Dk) 7 DK Amrap (IGYG) 2 Deadlift + 4 Burpee Barbell Lateral Jump…
Learn MoreA) Her 2 Dakika içinde 10 Dakika Boyunca 8 Back Squat ( (%60-70) 30 sn Wall Sit Hold B) Her 2 Dakika içinde 10 Dakika Boyunca 8 Push Press (%75) 30 sn Handstand Hold (S1; Pike Hold) C) 12 DK AMRAP Team WOD IGYG 1 Round Macho Man + 3 Burpee Lateral Jump “Macho Man”…
Learn MoreA) Her 3 Dakika içinde 12 Dakika Boyunca (4 Set) 8 Sağ + 8 Sol Barbell Back Rack Bulgarian Split Squat (40-20-8 kg) 15 Heavy Dumbbell Glute Bridge (Son tekrardan sonra glute bridge hold 20sn bekle!) B) 16 DK EMOM 30-45 sn Plate Hollow Hold 30 sn Max Deficit Push up + 15 sn dipte…
Learn MoreFittest in Samsun First Competition @ the box 362 WOD – 1 7 min AMRAP IGYG 2-4-6-8-10… One Arm Dumbbell Thruster One Arm Dumbbell Power Snatch Dumbbell Goblet Reverse Lunge W; 10 kg / M; 15 kg — WOD -2 9 min AMRAP Partner 1 : Max Cal Row Partner 2 : Max Line Farmer…
Learn MoreA) 12 DK EMOM 1-2-3. DK; (%50) 3 Power Clean + 3 Hang Squat Clean + 3 Split Jerk 4. DK Rest 5-6-7. DK; (%60) 2 Power Clean + 2 Hang Squat Clean + 2 Split Jerk 8. DK Rest 9-10-11-12. DK (%70) 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk…
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