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15 Dakika içinde; 1 Power Snatch + 1 Overhead Squat (Start Empty Barbell,Up to Heavy) For Time (Time Cap. 24-Minutes) Cash in 50 Burpee 100 Double Under (S1. 150 Single Under)100 Box Jumps Overs100 Toes to Bar or V-up100 Double Under (S1. 150 Single Under) Cash out 50 Burpee.
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A) Her 2:30 içinde 10:00 Boyunca (4 Sets) 8 Bench Press + 8 Barbell Row (RPE:7) B) Her 2:30 içinde 10:00 Boyunca (4 Sets) 10 Alt. DB Renagade Rows (2x 17,5/10kg) + 10 Paralel Bar or Ring Dips (S1: 30-45s Paralel Bar/Ring Hold) C) 12 AMRAP 30 Double Under (S1: 50 Single Unders) 25 Sit […]
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A) 15 Dakika içinde; Find 1RM Deadlift B) Her 2:00 içinde 8:00 Boyunca (4 Sets) 3 Deadlift (w/60% of 1 RM of the day) C) 7 Amrap 20 Shoulder Taps 20 Hollow Rocks 20 Dynamic Side Plank (each: 10 reps) 20 Mountain Climbers Gymnastics Class 12 EMOM16 Alt. Gorilla Row14 Alt. DB Bench Press14 Alt. […]
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A) 15 Dakika içinde; 1 BTN PUSH JERK + 2 OVER HEAD SQUAT (3sec deep pause) (%60 of 1RM OHS) B1) 8 AMRAP 10 Dual DB Hang Power Cleans (2×22,5/15kg) 8 Push Press 6 Muscle Ups (S1: 8 C2B or Pull Ups – S2: 14 Ring Rows) 2′ REST B2) 8 AMRAP 24 Double Unders […]
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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 […]
