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
100726
Strength Her 2:30 içinde 12:30 Boyunca (5 Sets)Front Squat5 Front Squat @75-80% Metcon2 Sets*rest 4′ between sets AMRAP 7:2-4-6-8-10- . . . . . Etc.Chest to Bar Pull UpStrict Handstand Push Up (S1; Barbell Z-Press 40-15 kg)DB Snatch/Alternate Arm (22,5/15 kg) Notes :•Her set için birbirine yakın skorlar yakalamayı hedefleyin.•7 dakikalık süre tamamlanana kadar hareketleri sırasıyla yaparak […]
090726
BarbellIn 15 minutesFind 1 rep Max Power Clean*Start the first set with 50% of 1 rep max power clean and find today’s heaviest lift. WOD For Time 2 Kişilik Takım Antrenmanı – I Go You Go! (Can you go unbroken?) 20-18-16-14-12-10-8-6-4-2 Toes to Bar *Only one athlete is working at a time – Start with […]
080726
Power Work(speed/explosiveness)Seated Hurdle Jump10x 1 rep*Increase the height every set*Start your first set at moderate height Gymnastics Strength 12 EMOM: METCON 14 AMRAP:12 Alt. Arms Devils Press (22,5/15 kg)50 Double Unders CORE: 4 Sets 20 Hollow Rocks 20 Russian Twist no rest btw sets
070726
Strength Her 2:30 içinde 12:30 Boyunca (5 Sets)Back Squat5 Back Squat @75-80% METCON 3 Kişilik Takım Antrenmanı 18 AMRAP Max Cal Row or Ski (switch every 15/12 cal) Ergodan çıkan atlet; 6 Burpee Box Jumps (75/60 cm)8 Strict Pull Up10 Hand Release Push Up S1; Switch 12/10 Cal – 4 BBJO + 6 Jumping Pull Up + […]
060726
StrengthDead Stop Deadlift (not touch&go)“reset before the each rep”8-4-4-2-2-2-2 reps work up to heavy;*Start the first set with 60% of 1 rep max deadlift and work up to heavy after each successful set.(time cap is 15 minutes) Rest 5 minutes METCON For Time (20′ Time Cap) Rx+ zaman sınırı; < 16′20 Sets(5+4+3) reps;*Team of 2 […]