220726
STRENGTH Bench Press – Build to 10RM (8′ Time Cap) + Her 2:00 İçinde 8 Dakika Boyunca (4 SETS) 6 Bench Press @10RM 3 SETS of AMRAP 5 10 Push Ups 15 Air Squats 5 Dual Dumbbell Devil Press (Rx: 22.5/15Kg – S1:20/12.5Kg – S2: 17.5/10Kg) -rest 2:00 between sets- – OPTIONAL *if time permits […]
210726
STRENGTH A) Her 1:30 İçinde 6 Dakika Boyunca (4 Sets) 1.SET: 5 Strict Press (RPE 6) 2.SET: 5 Strict Press (RPE 7) 3.SET: 3 Strict Press (RPE 8) 4.SET: Max Reps Strict Press (RPE 8.5) B) 8 EMOM 1-3 Negative Handstand Push Up (S1: 3-5 Negative Box Pike Handstand Push Up – S2: Negative Push […]
200726
OLYMPIC WEIGHTLIFTING Her 1:30 içinde 9 Dakika Boyunca (6 Sets) 1 Squat Clean + 1 High Hang Squat Clean + 2 Jerks (RPE 7-8) Her 1:30 İçinde 6 Dakika Boyunca (4 Sets) 6 Back Squats (RPE 7-8) WOD 4 Sets (2:00 Work/2:00 Rest) 12 Toes To Bar 24 Double Unders In the remaining time Max […]
180726
24 AMRAP (Team of 2 – I GO YOU GO) 12 Alt. DB Hang Snatch (Rx: 22,5/15 kg – S1: 17,5/12.5 kg)3 Muscle Ups (S1: 6 C2B or Pull Ups – S2: 10 Ring Rows)12 Alt. DB Hang Cleans3 Wall Walks Score: Rounds+Reps 2-3 Sets*choose light/moderate weight. 30 Crunch20 Russian Twist10 Leg Raise30-45sec Plank-rest as […]
170726
24 EMOM: 1) 8 Back Squat (60/40kg)2) 8 Burpee Box Get Over (120/100cm)3) 30-45sec Max. Distance Ergo4) Rest 2-3 Sets 15 Biceps Curl15 Skullcrusher *w/ empty barbell.
160726
Her 2:00 içinde 10:00 Boyunca (5 Sets)3 Hang Power Snatch (75% of 1RM) *if you don’t feel good doing this movement, leave it to your coach to scale. Her 2:00 içinde 10:00 Boyunca (5 Sets)8-10 Alternate Legs Barbell Front Rack Reverse Lunge (moderate weight) 10 AMRAP20 Kettlebell Swings (KB: 24/16 kg – DB:22,5/15 kg)15 Sit […]
150726
A) Her 2:30 içinde 12:30 Boyunca (5 Sets) 8 Bench Press *find a moderate weight during the warm-up and start with that. *increase the weight for each set. B1) 7 AMRAP12/10 Cal Ergo (Row>Ski>Bike)6 Burpee Pull-Ups (S1: 6-8 Half Negative Pull Up + S2: 8x 1 Burpee+2 Ring Row) 3 Min Rest B2) 7 AMRAP-15 […]
140726
A) 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) B) 16 AMRAP (Team of 2) 16 […]
130726
Her 2 Dakika İçinde 10 Dakika Boyunca 5 Deadlifts (80-85% of 1RM) 10 EMOM1-) 30-40 sec SandBag Bear Hug Hold (Rx: 45/20kg – Scale as needed)2-) 20-30 reps Shoulder Taps -Rest 2min- 10 EMOM1-) 8-12 Barbell Thrusters (40/25 kg) *from rack2-) 8-12 Line Face Burpees
110726
Her 2:30 içinde 15 Dakika Boyunca (6 Sets) Power Snatch6 reps*with 80% of 1RM Power Snatch(scale percentage as needed) (not TNG) WOD 20 AMRAP: “3 Kişilik Takım Antrenmanı” 150 Push Up 60 Box Jumps (60/50 cm) 150 Deadlift (70/50 kg) 60 Box Jumps 150 Cal Ergo Score; Round+ Reps