131026
A) STRENGTH 12 EMOM 1st: 6 Pendlay Row @RPE 8 2nd: 12 Plate Front Raises (10/5Kg) 3rd: 12 Ring Face Pull B)WOD 12 AMRAP Team of 2 8 Strict Pull Ups (S1: 4 Strict Pull Ups) (S2: 16 Ring Row) 16 Thruster (45/25Kg) 18 Burpee Over Bar C) CORE FIRE 3-4 Sets 12 Side Tuck […]
121026
A) OLYMPIC WEIGHTLIFTING PRIMER. 3-4 Sets 3 Clean Deadlift + 3 Clean Pull + 3 Muscle Clean @RPE 5-6 Her 2:00 İçinde 8 Dakika Boyunca (4 Sets) 5 Hang Power Clean @RPE 7-8 B) STRENGTH Her 2:00 İçinde 6 Dakika Boyunca (3 Sets) 5 Box Front Squat @RPE 9 C) WOD 12 EMOM 1st: 8/8 […]
101026
Her 2:30 İçinde 10 Dakika Boyunca (4 Sets) 30 Sec SandBag Bear Hug Hold 5 High Box Jump (75/60cm) 30 Sec WallSit Hold WOD 2 ROUNDS A) 5 AMRAP 2-4-6-8-10..etc Db Clean Jerks (1×22.5/15Kg) Pull Ups (S1: 2x Ring Row) 2:30 rest btw sets B) 5 AMRAP 2-4-6-8-10…etc WallBalls Push Ups (S1: Knee Push Ups)
091026
A) STRENGTH 12 EMOM (@RPE 7) 1st: 8/8 Half Kneeling Single Arm Shoulder Press 2nd: 30m Dual DB/KB Mixed Grip Carry (Front Grip & Overhead Grip) 3rd: 2 Rope Climb (4 Chin Ups) 4th: 8/8 Single DB/KB Box Step Ups B) WOD Team Of 2 (I Go You Go) 15 AMRAP 6 Power Clean 5 […]
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 […]