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Strenthg: 6 Emom: Start w%65 and Build %85 1- Pouse Back Squat (3sec. on the Bottom) 1-Back Squat Metcon: Team of 2 2 Rounds For Time: 1000m Ergo 60 KB American Swings (24/16kg) 50 KB Goblet Reverse Lunges 40 Push Ups 30 Sync. Sit Ups CORE: 2-3 sets Plate Hollow Hold 30-40sec. Plate Plank Hold […]
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W.O.D. Strength: 4 sets: every set in 3min. Asymmetric BB Shoulder press R5+L5 Mixed KB Rack Overhead Hold 20 +20sec. ( R20 sec. Overhead Hold + L 20sec. Front Rack Hold) Metcon: Team of 2: 4-Rounds: every set 5min. 16-14-12 BB Squat Cleans Str. HandStand Push Ups —Rest 2min. BTW. sets—-
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BAYRAM ÖNCESİ SON ÇIKIŞ 🙂 CAP 10 10-9-8-7-6-5-4-3-2-1 Pull Ups Shoulder To Overhead (60/40) (S1:50/35) (S2:40/30) (S3: 30/20) 25 EMOM 1st: 12/10 cal Ergo 2nd: 5 Clean (60/40 Kg) 3rd: 30 D.U / 60 S.U 4th: 10m Heavy Sled Push 5th: REST
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ONE DB WORKOUT 3 Rounds 30 Steps Goblet Lunge 20 One Db Hang Snatch 10 Burpee Over Db REST 2:30 3 ROUNDS 10 Goblet Squat 20 One Db Clean 30 Box Jump Over Strength Class BB Glute Bridge3×12 (RPE 6) Close Grip Bench Press3×8 (RPE 7) 3×12 SupersetIncline DB Bench PressChest Supported DB Row 3×12 […]
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Every 4:00 min 5 SETS 6 Shuttle Run (7.5m = 1 Lap) 3-6 Muscle Ups (8 Pull Ups/ 12 Ring Row) 8 HS Push Ups (8 Pike Push Ups/ 12 Push Ups) 3 SETS 10 Barbell Row (rpe 7) 3–4 SETS (Rpe 7) 12/12 Single Db Bent Over Row 10/10 Single Leg Glute Bridge 10/10 […]
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STRENGTH 4 SETS (every 2 min) 6 Back Squat (%75-80) 3 No Touch Box Jump Over 3 ROUND FOR TIME Team of 2 50 Cal Ergo 40 Sit Up 20 DB Clean Jerks 20 Toes To Bar Strength Class Front Squat %75 2×8 %85 2×4 %95 1xMax. Overhead Press %80 3×4 2×12 Superset Plate Front […]
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Sunday HYROX 3 Sets For Time (12 min. Cap)12 Front Squat + 5 Seated High Box Jump 15 EMOM40 Sec. Row Erg12 Burpee Broad Jump40 Sec. Alt. Reverse Lunge15 V-Up30 Sec. Wall Ball Rest 2 min. 15 EMOM40 Sec. Ski Erg12 Burpee Box Jump15 KB Swing15 Dual DB Deadlift40 Sec. Sled Push
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W.O.D. OPEN 26.3 (Team Division) Team of 2. Cap: 25min. 2. Rounds: 20 Burpee over BB 20 Cleans (45/30kg) 20 Burpee over BB 20 Thrusters(45/30kg) 2. Rounds: 20 Burpee over BB 20 Cleans (55/35kg) 20 Burpee over BB 20 Thrusters (55/35kg) 2. Rounds: 20 Burpee over BB 20 Cleans (60/40kg) 20 Burpee over BB 20 […]
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OLY 6 sets: every 1.30min. 2 Power Clean 1 Push Jerk start with % 65 and Build your max. of the day Metcon: 2 sets.: A: 2min Amrap: Max. Reps Box Jump Overs —1min Rest— B: 2min Amrap: max. SandBag over Shoulder —1min Rest— C: 2min. Amrap: Max.reps Toes2Bars —1min.rest— D: 2min. Amrap: max.reps Americ.KB […]
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Strength: 4 sets: every set in 3min. Kneeling LandMine Press 10+10 (RPE-6.5) Lu Raises 12 (RPE-5.5/6) Metcon: Burpee Fran 21-15-9 BB Thrusters Pull ups Burpee over BB Acc.Work: 2-3 sets: Band. Triceps Ext. Max.reps Band. Pull Down Max.reps Gymnastics Class Isometric Work12 EMOM (20 on / 40 off)Handstand HoldPull Up HoldHanging L-Sit HoldBottom Push Up […]
