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W.O.D.: Strength: 3 sets: every set in 3min. Deadlifts 8 reps %80 Dual DB Glute Bridge Hold Floor Press 12-15 ( RPE 7.5) Metcon: Team Of 2: Cap: 30min. Buy in 60cal Ergo 50 SandBag Box Get Overs (120/100cm) 20 Sync. Air Squats 40 SandBag Over Shoulders 20 Sync. Sit Ups 30 Box Get Overs […]
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W.O.D.: Gymnastic Emom: 12min. Metcon: (1:1) 6 Rounds 2min. Work/ 2min. Rest Dual KB or DB (20/16kg) 10 Deadlifts 6 Hang Clean 4 Jerks İn The Rem.Time: Max. reps MU/Chest2B Pull Ups Strength Class Deficit Deadlift %65 2×8 %75 2×6 %85 2×4 Overhead Press %55 2×12 %65 2×10 %70 2×8 2×12 Superset Half Kneeling Single […]
260326
W.O.D.: OLY. Cap 12min. Build your 2 RM Of the Day 2 Clean & Jerks Then: 3 sets with %80 2 Clean & Jerks Metcon: 15 Amrap: 20 Single DB Back Rack Box Step Overs (22/15kg) 15 Toes to Bars 6 Single DB Alt. Devil’s Press ( 22/15kg) Core: 2-3 sets: 12 Turkish Sit Ups […]
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W.O.D.: Strength: 4 sets: 40sec. Max. Reps Bench Press %60 40sec. Rest 40sec. Max.Reps Wide Grip Pull Ups 40sec. Rest Metcon: Team of 2 A: 8 Rounds: I.G.Y.G. (each 4 Rounds) 60 DU./ 100 SU. 12 KB Head Cutters 3 3 Wall Walks HS.Push Ups ( 1WW+1HsP.u) –2min Rest Then– B: For Time: 120 DU./ […]
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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 […]
230326
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 […]
