081026
A) STRENGTH Her 3:00 İçinde 15 Dakika Boyunca (5 Sets) 3 Deadlift (%75-80) 6/6 Kneeling Barbell Landmine Twist B) WOD For Time 3 ROUNDS Team of 2 60/50 Cal ergo (75/65 Cal Bike) 30 Kettlebell Swings 20 DB Goblet Box Step Up (1×22.5/15Kg)
071026
SKILL Her 3:00 İçinde 9 Dakika Boyunca (3 Sets) 5 Strict Pull Ups (S1:3 Strict Pull Ups) (S2: 8 Tempo Ring Rows) 3 Wall Walks 30 Sec Dual Db Overhead Hold (2×20/10Kg) WOD TEAM OF 2 20 EMOM 1st: 15 Sync Plate Ground the Overhead 2nd: 10 Sync Up-Down 3rd: 15 Sync Sit Ups 4th: […]
061026
STRENGTH Her 2:00 İçinde 8 Dakika Boyunca (4Sets) A) BACK SQUAT 1.Sets: 5 Reps @RPE 7 2.Sets: 3 Reps @RPE 7.5 3.Sets: 1 Reps @RPE 8 4.Sets: Max Reps @RPE 8.5 B) WOD 3 ROUNDS 2:30 AMRAP / 2:30 REST 10 Dual DB Clean (2×22.5/15Kg) 12/10 Cal Ergo In the remaining time Plate Overhead Straight […]
051026
A) STRENGTH Her 2:00 İçinde 8 Dakika Boyunca (4 Sets) BENCH PRESS 1.Sets: 5 Reps @RPE 7 2.Sets: 3 Reps @RPE 7.5 3.Sets: 1 Reps @RPE 8 4.Sets: Max Reps @RPE 8.5 B) WOD For Time 21- 18- 15- 12- 9- 6- 3 Heavy Single Db Devils Press (1×30/17.5kg) V – Ups C) ACCESSORY 2-3 […]
031026
A) STRENGTH Her 2:00 İçinde 8 Dakika Boyunca (4 Sets) STRICT PRESS 1. Sets: 5 Reps @RPE 7 2.Sets: 3 Reps @RPE 7.5 3.Sets: 1 Reps @RPE 8 4.Sets: Max Reps @RPE 8.5 B) WOD 2 ROUNDS A) 3 AMRAP / 3:00 Rest 75 Double Unders (120 Single Under) In the remaining time Max Reps […]
021026
OLYMPIC WEIGHTLIFTING 6 EMOM 2 Hang Muscle Snatch + 2 Tall Power Snatch (%40 of Snatch 1 RM) Her 2:00 İçinde 6 Dakika Boyunca (3 Sets) 6 Snatch Grip Shoulder Press (%50 of Shoulder Press 1RM) B)WOD Team of 2 15 AMRAP 12 Hang Power Snatch (45/25Kg) 24 Cal Ergo 24 Toes To Bar (30 […]
011026
30 EMOM 1st: 12/10 Cal Bike 2nd: 15 Air Squat 3rd: 10/8 Cal Ski-Erg 4th: 10 Push Ups 5th: 10/8 Cal Row 6th: 5 Pull Ups (S1: 5 Jumping Pull Ups) (S2: 8 Australian Pull Ups) ACCESSORY 3 Rounds 20 Weighted Russian Twist 20 Flutter Kicks -then 50 V – Ups
300926
A) OLYMPIC WEIGHTLIFTING POWER CLEAN Her 2:00 İçinde 10 Dakika Boyunca (5 Sets) 1.Sets: 8 Power Clean @RPE 7 2.Sets: 6 Power Clean @RPE 8 3.Sets: 4 Power Clean @RPE 8.5 4.Sets: 2 Power Clean @RPE 9 5.Sets: 1 Power Clean @RPE 9.5 B) STRENGTH Her 2:00 İçinde 6 Dakika Boyunca (3 Sets) 5 Push […]
290926
A) STRENGTH Incline Bench Press Her 1:30 İçinde 7:30 Dakika Boyunca (5 Sets) 1.Sets: 12 Reps @RPE 6 2.Sets: 10 Reps @RPE 6.5 3.Sets: 8 Reps @7 4.Sets: 6 Reps @7.5 5.Sets: 4 Reps @8 B) 3 ROUNDS 3:00 AMRAP / 3:00 REST 5/3 HSPU 12/10 Cal ergo Max Reps In the Remaining Time Hang […]
280926
A)STRENGTH A1) Her 2:00 İçinde 10 Dakika Boyunca (5 Sets) 6 Back Squats @RPE 8 A2) Her 2:00 İçinde 10 Dakika Boyunca (5 Sets) 6 Barbell Row @RPE 8 B)WOD “For Time” Team Of 2 18 – 16 – 14 – 12 – 10 Front Squat (from to floor) (Front Squat %70 of 1RM) 36- […]