240626
4 SETS5-7 BACK SQUATS (RPE 7-8)-Rest as Needed- (Bu kısım için ısınma dahil ayrılan süre 15 dakikadır.) 18 EMOM: 1) 8-10 Strict Shoulder Press (rpe 6)2) 30-45sec Max Distance Ergo (Row>Bike>Skie)3) 30-45sec Max Distance Bear Hug SandBag Carry (48 kg/32 kg)
230626
Her 1:30 içinde 12:00 Boyunca (8 Sets)1 Hang Power Clean+1 Power Clean + 1 Front Squat (65-75% of 1RM ”Squat Clean”) 18 AMRAP “Team of 2” “I Go You Go” 12 KB Swings (Rx: 24/16 kg – S1:20/12 kg)9 Wall-Ball Shots (9/6 kg)6 Muscle-Ups (S1: 4 MU or 8 C2B Pull Ups – S2: 12 […]
220626
Her 2:00 içinde 8:00 Boyunca (4 SETS)10 Deadlift (60% of 1RM Deadlift)8 Deadlift (70% of 1RM Deadlift)6 Deadlift (80% of 1RM Deadlift)4 Deadlift (85% of 1RM Deadlift) 8 AMRAP 12 KB Sumo Deadlift High Pulls10 KB Goblet Squat8 Head-cutter Rx: 24/16 kg – S1: 20/12 kg 4min REST 8 AMRAP 16 Sit-Ups24 Mountain Climber36 Double […]
210626
Sunday HYROX Teams of 3Mini METCON’s5 AMRAPRest 2 min. btw. sets A)2 Athlete: 40 meters Sled Push (20 Each)1 Athlete: Max. KB Swing B)2 Athlete: 16 Wall Ball (8 Each)1 Athlete: Max. Burpee Broad Jump C)2 Athlete: 20 Cal Ski Erg. (10 Cal Each)1 Athlete: Max. AB Mat Sit Up D)2 Athlete: 16 Box Jump […]
200626
A) In 10-minutes windowFind 1 RM Clean&Jerk(Start with empty barbell) -3-Minutes Rest&Transition- B) Her 1:30 içinde 9:00 Boyunca3 Power Clean&Jerk (60% of 1RM of the day) C1) 5 AMRAP 15 Alt. DB Snatch (Rx: 22,5/17,5kg – S1: 17,5/12,5 kg)15 Air Squats -2-Minutes Rest- C2) 5 AMRAP 5 Wall-Walk (S1: 5+5 One Arm DB Z Press)35 […]
190626
Warm-Up: 3 SET8 One Leg DB/KB Romanian Deadlift16 DB/KB Overhead Carry (Knees Flex.) 32 EMOM 1st. 13/15 cal. Ergo2nd. 12/15 Wall-Ball Shots (9/6 kg)3rd. 8 Strict Pull Up + 6 Kipping Pull Up (S1: 6 Strict Pull Up + 3 Kipping Pull Up – S2: 10-14 Negative Ring Row)4th. 10/12 SandBag Clean (45/32 kg)
180626
-12 min Split Jerk Drill Work- A) 7 AMRAP (2-4-6-8-..)Alt. Hang Dumbell Snatch Goblet Reverse LungeDumbell Lateral Burpee -Rest 3 min- B) For Time (Cap. 7 min)(..-8-6-4-2)Alt. Hang Dumbell Snatch Goblet Reverse LungeDumbell Lateral Burpee (Rx: 20kg/12,5kg) Accessory:6 EMOM45sec. One Arm Dumbell Farmer’s Carry (Left)45sec. One Arm Dumbell Farmer’s Carry (Right)
170626
WARM-UP Skater Jumps (4-minutes) Her 2:30 içinde 10:00 Boyunca (4 Sets) 6 Front Squat (RPE 7) 2 SETS (Moderate Weighted) 8 Romanian Deadlifts 18 AMRAP-(Team of 3) Max Distance Row/Bike/SkiErg30 Wall-Ball Shots30 Pull Ups30 Sandbag Hug Squats *Partnerlerden biri devamlı ergoda olacaktır. Değişim partnerler arasında diledikleri gibi gerçekleştirilebilir. Kalan kısım maksimum round olacak şekilde dönülecektir. […]
160626
Her 2:30 içinde 10:00 Boyunca (4 Sets) 2 x (1 High Hang Power Clean+1 Push Press) (%60 of 1 RM Shoulder Press) 16 AMRAP Partner 1= DB/KB Mixed Hold (DB= 20 kg/12,5 kg)Partner 2= Wall-Sit Hold SYNC= 10 Forward Lunge + 10 Burpee (No Jump) + 10 DB/KB Russian Twist Notes 1: (When any of […]
150626
Her 2:30 içinde 10:00 Boyunca (4 Sets) 6 Barbell Back Rack Jump (%60 of 1 RM Back Squat) Her 2:30 içinde 10:00 Boyunca (4 Sets) 6 Back Squat (RPE 6-7) 8 EMOM 1-) Odd= 1 Round ”Cindy” 2-) Even= 5 DB/KB Deadlift 5 DB/KB Hang Power Clean 5 DB/KB Push Press(DB/KB= 2×22,5/2×15 kg) -3 min […]
