290426
WOD BB Warm-Up Cap 10min. 3 set 2- Snatch RDL 2- Hip High Pull 2- Hang Musc.Snatch 2- Snatch Push Press 2- Drop Snatch A) 10 DK EMOM 3 Power Snatch (%60) TNG B) Metcon: Team of 2: 4 Set: For Time: (16 Min Time Cap.) 30 Hang Single DB Snatches (Rx: 22/15kg) (S1: 15/10kg) […]
280426
WOD A) Her 2 Dakika içinde 8 Dakika Boyunca (4 Sets) 6-8 Back Squat ( (%65-70) + 30 sn Wall Sit Hold B) Her 2 Dakika içinde 8 Dakika Boyunca (4 Sets) 6-8 Front Squat (%60-65) + 6 Broad Jump (1.5m./2m.) C) METCON C1) 6 DK AMRAP 10 Cal. Ergo + 10 Wall Ball Shot (9/6kg) […]
270426
WOD A) Strength10 Dk içinde 1Rm Shoulder Press *Boş barbell ile başlayıp, “1” tekrar yapabildiğiniz en yüksek ağırlığa ulaşınız! B) 12 DK EMOM C) 10 DK AMRAP 1 Burpee Pullup + 1 One Arm Dumbbell Hang Squat Clean 2 Burpee Pullup + 2 One Arm Dumbbell Hang Squat Clean 3 Burpee Pullup + 3 One […]
260426
SUNDAY HYROX ”Zarı Salla, Ya Aynısı Çıkarsa 😱” A) 15 EMOM1- 30 Sec. Single DB Overhead Alt. Reverse Lunge (15/10 kg)2- 40 Sec. Row Erg.3- 40 Sec. AB Mat Sit Up4- 30 Sec. Burpee Broad Jump5- 20 Mtr. Sled Push (+40/20 kg)6- 30 Sec. Plate GTOH (25/15 kg) Rest 3 Min. B) 15 EMOM1- 14 […]
250426
12 EMOM1st: 30 sec Feet Elv. Ring Plank Hold2nd: 10-12 Deficit Push Ups3rd: 20-30 Single Cross Overs/ 100 S.U / 80 S.U4th: 6-8 Alt Leg Toes To Bar 24 AMRAPTeams of 3Athlete 1: Max. Cal. ErgoAthlete 2:Rest.Athlete 3:8 Hang Power Clean & Jerks (50/35kg) (S1: 40/25kg) (S2:30/15kg)6 Pull Ups (S1: 12 Ring Row)4 High Box […]
240426
12 min Cap Back Squat3Reps %602Reps %651Reps %70 3Reps %702Reps %751Reps %80 3Reps %802Reps %851Reps %90 3 SETS3 min work / 3 min Rest10 Burpees10 Shoulder to Overhead (50/35) (s1:45/30) (s2:40/25)In the Rem. Max WallWalk Strength Class Deadlift Find 1 RM Close Grip Bench Press%60 2×10%70 2×6%80 2×4 2×8 Superset Alt. DB Hammer Curl (each)Plate […]
230426
ULUSAL EGEMENLİK VE ÇOCUK BAYRAMINIZ KUTLU OLSUN 🇹🇷 3 Set (Every 3 min)1st: 20 Alt Arm Dual Db Bench Press (RPE8)2nd: 10 Active Hang + 3 Strict Pull Ups + 5 Kipping Pull Ups Team of 216 Amrap (IGYG)24 Double Under / 48 Single Under12 Toes To Bar6 Power Clean (50/35) Accessory 3 Sets20 Weighted […]
220426
9 EMOM RPE 71st: 8+8 Landmine Single Leg RDL2nd: 12-15 Banded Hamstring Curl3rd: 8+8 Bulgarian Split Squat 25 EMOM1st: 45 Sn Cal Bike / Run / Airdyne2nd: 10 Box Jump3rd: 45 sn Row/Ski4th: 10 Dual Db/KB Deadlift5th: REST Strength Class Back Squat Below Parallel (use sandbag)%55 3×12 Strict Overhead Press%75 2×6%85 2×3%95 2×1 2×12 SupersetPlate […]
210426
3 SETS every 3 min (%65 of 1rm Press)10 Sec BB OH Hold2 Strict Press3 Push Press 16 AMRAPTeam Of 2Athlete 1: DUAL DB/KB Farmer Hold (RPE8)ATHLETE 2:1 ROUND Strict Cindy ( 5 Pull Ups + 10 Push Ups + 15 Air Squat)10 cal Ergo Accessory 3 Sets:12 BB Upright Row15 Seated Banded Lat Pulldown12 […]
200426
4 SETS every 3 min (RPE 6.5)BB Back Rack Box Step Ups 6 + 620 sn/ 20 sn Single Leg Wallsit METCON3 SETS4 min Amrap24 Single Db Clean Jerk12 WallBallIn the Remaining Time max Up-DownRest 2 min 3 Sets15 Banded Leg Curl20 Single Leg KB Transfer (each)10 Side to Side Plank Rocks (each) Strength Class […]
