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Her 2:30 içinde 10:00 Boyunca (4 Set) 8 Back Squats (RPE:6-7) — Team of 2 “I go You Go” 4 AMRAP8 Dual DB/KB Deadlifts (2x 25/17.5 kg) 6 Burpee Lateral Line Overs 2′ REST 4 AMRAP 8/10 Cal Ergo 4 Alt. Devil Press (22,5/15 kg) 2′ REST 4 AMRAP 8 Box Jump Overs (75/60 cm) […]
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STRENGTH 8 Sets (Every 1:30 Min) 1 Deadlift + 1 Power Clean *start with 40kg , Up to Heavy 24 EMOM 1st: 12-15 Dual Db Thruster (2x 20/12.5 kg) 2nd: 12-15 American Kettlebell Swings (24/12 kg) 3rd: 12-15 Cal Row/Ski-Erg 4th: 12-15 V-Ups Strength Class Deadlift%70 5×5 Close Grip Bench Press%70 2×5%80 2×3%90 2xMax. 3×12 […]
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HYROX W.O.D Teams of 224 AMRAP20 Cal. Ergo100m. Dual DB Farmers Carry50m. Dual DB Suitcase Walking Lunge40 Sit UpEvery 3 min. 5 Sync. Burpee(Rx: Farmers Carry=35/25kg, Walking Lunge=22.5/17.5kg) Core 3 Sets12 DB Dead Bug8 Dragon Fly10 KB Plank Pull Through (each) CrossFit W.O.D Every 3:00 (3 SET) 8 Back Squat (RPE 7-8) Metcon (İki Kişilik […]
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“WEEKEND VIBES” WOD2 Kişilik Takım Antrenmanı:25 AMRAP100 Double Unders90 V-Ups80 Single Arm DB Floor Press 25/17,5 kg70 Goblet Squats 25/17,5 kg60 Burpees50 Jumping Lunges40 Toes to Bar30 Kettlebell Swings 24/16 kg20 Ground to Overhead with Plate 20/10 kg10 HSPU/push ups * One partner must be holding their MedBall/SandBag the whole time without touching the ground.** 5 burpee penalty for […]
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GymnasticsIn a 5-minutes50 Chest to Bar Pull UpS1: Banded Strict Chest to Bar Pull-Up + NegativeS2: Jumping Pull Up + Slow negativeBeginner: Ring Row 80-60 reps (*feet elevated) 3′ Rest In a 5-minutes50 Pull UpS1: Banded Strict Pull-Up + NegativeS2: Jumping Pull Up + Slow negativeBeginner: Ring Row 80-60 reps Rx: Tekrar sayısı belirtilen süre içinde […]
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Strength 12 EMOM %60 of 1RM Push Press 1-2-3-4. Min: 6 Strict Shoulder Press 5-6-7-8. Min: 5 Push Press 9-10-11-12. Min: 2 Push Jerk + 2 Split Jerk 15 EMOM 1) 20 Sit Ups2) 6-8 Strict Chest to Bar Pull Ups3) 20 m Mixed Grip Rack Overhead KB Carry*1x 24/16 kg for rack*1x 24/16 kg for overhead*switch rack&overhead […]
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8 EMOM12 Push Ups1 Squat Clean (75% of 1RM)(scale percentage as needed) Rest 4 minute 8 EMOM10 Toes to Bar1 Squat Clean (75% of 1RM)(scale percentage as needed) Rest 4 minute 8 EMOM8 Box Jump Over (60/50 cm)1 Squat Clean (75% of 1RM)(scale percentage as needed) *** *Scale for beginners w/ 4 reps MedBall Squat […]
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2 Kişilik Takım Antrenmanı A1) For Time (9′ Time Cap) 4 Rounds25/20 calories AirDyne or Air Bike10 Squat Snatches (50/35 kg – S1; 40/25 kg) 3′ Rest A2) For Time (9′ Time Cap) 4 Rounds21/17 calories Row20 Handstand Push Up (S1; 30 HRPU) 3′ Rest A3) For Time (9′ Time Cap) 4 Rounds21/17 calories Ski10 Power Clean&Jerks (60/40 […]
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Her 2:00 içinde 12 Dakika Boyunca (6 Set) @1-2 Sets: 8 Front Squats (50% of 1RM) + 4 High Box Jumps (100/75 cm or lower) @3-4 Sets: 6 Front Squats (60% of 1RM) + 4 High Box Jumps (100/75 cm or lower) @5-6 Sets: 4 Front Squats (70-75% of 1RM) + 4 High Box Jumps (100/75 cm or lower) 2 Kişilik Takım Antrenmanı I Go You Go! […]
