040626
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 […]
030626
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 […]
020626
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 […]
010626
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! […]
260526
KURBAN BAYRAMINIZ KUTLU OLSUN! Bar Muscle Up Drills 10 EMOMAlternate EMOM’s1) 6 Cluster (60/40 kg)2) 4-6 Bar Muscle Up (S1; 5-8 C2B Pull Up or Pull Up) 18 AMRAP 2 Kişilik Takım Antrenmanı 50 Cal Ergo100 m KB Farmer’s Walk (2x 24/16 kg)50 Sync Sit Ups
250526
MetconPart-1For time200 Single Unders50 AKBS (24/16 kg)100 Double Unders Rest 5 minutes Part-25 Rounds for time12 Strict Pull Ups24 Push Ups36 steps Walking Lunges Rest 5 minutes Part-3For time200 Single Unders50 AKBS (24/16 kg)100 Double Unders Notes :•Part/1 ve Part/3 için zaman sınırı 5 dakikadır.•Part/2 için zaman sınırı 15 dakikadır. Strength Class Deadlift%55 2×5%60 2×4%65 […]
040626
12 EMOM *Scale reps as needed. RPE 7-8/10 12 EMOM *Scale weight as needed. RPE 7-8/10 6 EMOM *Choose slightly heavy weight.
230526
Clean Complex: In 15min. Up to Heavy. 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerks For Time Team of 3 Cash In: 60 Back Squats (60/50kg) 120 Pull Ups 120 Dual Db/Kb Box Step Ups 120 Dual Db/Kb Shoulder To Overhead (20/12.5Kg) Cash Out: 120 cal Ergo
220526
Teams of 2 For Time:6 Rounds: 100 DU / 200 SU 20 Bar Face Burpees 20 Power Snatch (Rx: 40/25 kg) (S2: 30/20 kg) Acc. Work: Glutes and Shoulders4 Rounds 10 DB Hip Thrust moderate weight – maintain control and quality RPE 710 Barbell Good Morning moderate weight – maintain quality RPE 710 Plate Front Raise moderate weight […]
210526
Strength 8 EMOM Back Squats %75 of 1 RM 3 Back Squats 20 EMOM: Core: 2-3 sets: 40sec. High Plank Hold 40sec. Mountain Climber 40sec. Hollow Rocks
