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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
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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 […]
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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 […]
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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
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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 + […]
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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 […]
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Strength ComplexEvery 2:00 for 6 sets, building in weight:4 Back Squats + 1 BTN Push Jerks + 1 Split Jerk*Complex should be completed unbroken. From rack. *Start with moderate weight and increase your weight after each set. WOD “Team of 2” “IGYG” 16 AMRAP: Buy in: 18 Wall Walks *share anyway6 Sand Bag or MedBall Hug […]
030726
A1) 6 AMRAP8 Hang Power Cleans (Rx: 50/35 kg) (S1: 40/25 kg) (S2: 8R+8L One Arm DB Clean)8 Front Squats -Rest 2 min- A2) 6 AMRAP8 Pull-Up (S1: 6 Jumping Slow Exantric Pull-Up) (S2: 12 Ring Row)16 V-Ups (S1: 16 Sit-Up) -Rest 2 min- A3) 6 AMRAP8 Kipping Handstand Push Ups (S1: 5R+5L Z Press)16 […]
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30 EMOM1-) 12 Bench Press (rpe 6-7)2-) 1-3 Rope Climb (S1: 6-8 Pull-Ups -S2: 8-10 Ring Rows)3-) 12-16 Prisoner Box Step Overs (60/50 cm)4-) 12 Feet Elevated Australian Pull-Ups (supinated grip)5-) 30-45sec Max. Distance Ergo (Row/Ski/Bike/AirDyn/RunBand)6-) Rest
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Handstand Push-ups and Jump Rope Skill WorkTake 5 min to review/practice, then 10 EMOM:odd: 5-10 reps of handstand push-ups at your level below.even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds. Handstand Pushup Levels:Level 1: Box handstand push-ups or seated shoulder pressLevel 2: Kipping handstand push-upsLevel 3: Strict handstand push-upsLevel 4: Strict […]