200526
A) 18 AMRAP Team of 2: 18 Single DB Alt. Arm Snatch (Rx: 22.5/15 kg) (S1: 15/10 kg) 18 Chest2Bar Pull Ups / Pull Ups (S1: 30 Ring Rows) 18 DB Goblet Hold Front Squats (Rx: 22.5/15 kg) (S1: 15/10 kg) Score: Total Reps B) Acc. Work: 3 Sets (Time cap: 8 Min) 15 Banded Hammer […]
190526
19 Mayıs Atatürk’ü Anma Gençlik ve Spor Bayramınız Kutlu Olsun! 12 EMOM: WOD Metcon: Team of 3 A) For Time: 1919-meters Ergo —Then— 90 Dual DB Shoulder to Overhead (2x 22,5/15 kg) 90 Dual DB Deadlifts 90 KB American Swings (24/16kg) *Her 15 tekrarda bir değişiniz. Tekrarı bitiren atlet “High Plank” bekleyecek. Score; Time
180526
Strength: Her 1:30 içinde 6:00 boyunca (4 Sets) 10-12 Supp. Grip Barbell Rows (RPE-7.5) 10R +10L Single Arm Ring Rows Team of 2 A) 12 DK AMRAP 30 Dual DB Box Step Ups (2x 22,5/12,5 kg – 60/50 cm) 20 Dual Dumbbell Hang Power Cleans & Jerks (2x 22,5/12,5 kg) 10 Burpee Pull Ups *Switch every […]
160526
Strength 5 sets: (Time Cap: 12 min)3 Strict Shoulder Press 2 Push Press 1 Push Jerk*Start the first set with empty barbell and increase the weight after each successful set. METCON 4 Sets: 3:00 ON / 3:00 OFF 8 Wall Balls (9/6 kg) 8 Burpee Double Jumps Line Over 8 Toes to Bars (15 Knee […]
150526
30 EMOM: Core: 4 Rounds: (Time Cap: 12min) 16 Weig. Alt V-Ups + 16 P-Bar Leg Raises + 16 Bench Crunches Rest as need Strength Class Back Squat%55 2×10%60 2×8%65 2×6 Bench Press%60 2×10%65 2×8%70 2×6 Strict Overhead Press%55 3×8 3×8-12 Weighted Sit UpBanded Face PullDB Reverse Fly
140526
Strength 16 EMOM: Clean Complex@65-75% of 1RM Clean 1- Power Clean 1- Hang Clean 1- Push Press*Touch and go! Strength 26 Emom:3 Front Squats @80% of 1RM Clean *From rack! MetconTeam of 218 AMRAP:40 Toes to Bars / 80 Knee to Chest / 80 V-Ups30 Single DB Devil’s Press (Rx: 22.5/15 kg) (S1: 17/12.5 / S2: 15/10 […]
130526
12-Minutes Handstand Walk Practice Her 1:30 içinde 12:00 Boyunca (4 Sets) 1) Partner Assist 4-6 Steps HS Walk (from WallWalk) (Begginner Vers: 3 Inchworms + 12 Pike Shoulder Tap) 2) 30 Sec Hs Hold (S1: Box Assist Pike Hold) A: 10 EMOM: —2min Rest— B: 10 EMOM: Strength Class Deadlift %65 2×5%70 2×4%75 2×3 Bench […]
120526
Strength 8 EMOM:3 Back Squat %85 2 Kişilik Takım Antrenmanı 20 AMRAP 60 Cal Ergo 40 Dual DB/KB Deadlifts (DB Rx: 2x 22.5/15 kg) – KB Rx: 2x 24/16 kg) 40 Dual DB Hang Cleans ( DBRX: 2+ 22.5/15kg) *Every 2 min. 12 Sync. Sit Ups *Start with ergo Accessory “TheBox362 Mini-Pump – Shoulders” 3 sets: […]
110526
18:00 AMRAP Team of 220–24–28-32Alt. Single DB Grand to Overhead (22.5/15 kg)High Box Jump Overs (75/60 cm)-in remaining time-Max Rounds: I.G.Y.G. CINDY5 Pull Ups + 10 Push Ups + 15 Air Squats * Score is the max rounds of CINDY Accessory 3 sets (rpe 6-7)10-15 Single KB Sumo Squat High Pull20 Weighted Calf Raises10 Landmine Press (each arm) […]
100526
15 min CAP A: 3×8 Box Back Squat (Rpe 6-7) B: 3×10 Strict Press (Rpe 6-7) 9 EMOM 1st: 4x 1 Burpee Broad Jumps + 1 Broad Jumps 2nd: 12-15 Goblet Squat (25/15kg) 3rd: 20m Sled Push (+50/30Kg) -3 min rest- 9 EMOM 1st: 10 Seated WallBalls (9/6kg) 2nd: 10/8 cal Ski Erg 3rd: 30-45sec […]
