260926
15 AMRAP Team of 2 20 Hang Clean Jerks (45/25Kg) 30 Burpee Box Jumps 20 Shoulder To Overhead (45/25Kg) 30 Box Step Ups 12 EMOM 1st: 12 Empty Barbell Biceps Curl 2nd: 8/8 Half Kneeling Single Arm Banded Lat Pull Downs 3rd: 6 Chin Ups 4th: REST
250926
Split Jerks Technique Her 2:00 İçinde 10 Dakika Boyunca ( 5 Sets) 5 Push Jerks In Split Stance @RPE 5 – 6 B)WOD 16 EMOM 1st: 6 Front Squat (50/35Kg) 2nd: 30 Sec WallSit Hold 3rd: 6/6 Gorilla Row @RPE8 4th: 6/6 Single Arm Ring Row Extra Work 2-3 Sets 12 Dual Db Hammer Curl […]
240926
STRENGTH 8 EMOM 5 Strict Shoulder Press @RPE 6 B) WOD 2 ROUNDS 4 AMRAP 24 Double Under (48 Single Under) 6 Hang Dumbell Snatch (1×30/17.5Kg) -2:00 Rest btw sets 4 AMRAP 12 Box Jump Over 6 HSPU (6 Pike Push Ups or 8 HR Push Ups) -2:00 Rest btw Sets C) ACCESSORY 3 Sets […]
230926
OLYMPIC WEIGHTLIFTING PRIMER. 3 SETS @RPE 5-6 1 Tall Squat Clean + 1 Hang Squat Clean + 1 Squat Clean Her 2:00 İçinde 8 Dakika Boyunca (4 Sets) (@RPE8) 3 Paused Hang Clean (3 Sec paused Hang Position) B)WOD Team of 3 6 AMRAP A1: 20 Sec Handstand Hold A2: 5 Power Clean (45/25Kg) A3: […]
220926
A) STRENGTH 12 EMOM @RPE 9 1st: 5 Hip Thrust 2nd: 5/5 Dual KB-DB Box Step Ups 3rd: Rest B) WOD 12 AMRAP Team of 2 16 Box Jump Over 16 Single Dumbell Hang CleanJerks (22.5/15Kg) 16 Push Ups C) ACCESSORY 3 SETS 6 Tempo Australian Pull Ups (rx: foot elevated Australian Pull Ups) 5/5 […]
210926
A)STRENGTH 6 Min Time Cap’ Find 1 RM Bench Press -Then 3 Sets 10 Bench Press (%50 of 1RM) -rest 1 min btw set- B) WOD 3 ROUNDS 2:00 AMRAP /2:00 REST 10 Cal Ergo 5 Sandbag Clean In the remaining time Max Toes To Bar ACCESSORY 3 SETS @moderate weight 10 Diamond Push Ups […]
190626
A) STRENGTH Her 2:00 İçinde 12 Dakika Boyunca (6 Sets) 4 Push Jerks + 4 Push Press @RPE 6 3 Push Jerks + 3 Push Press @RPE 7 2 Push Jerks + 2 Push Press @RPE 7.5 1 Push Jerks + 1 Push Press @RPE 8 1 Push Jerks + 1 Push Press @RPE 8.5 […]
180926
A) STRENGTH Her 3:00 İçinde 12 Dakika Boyunca 6 Deadlift @RPE 7-8 + 6/6 Lateral Box Step Ups (BodyWeight) B)WOD 20 EMOM 1st: 6 Power Clean (50/35Kg) 2nd: 12 Wall Ball 3rd: 10/8 Cal Ergo 4th: Rest C) ACCESSORY 3 SETS @moderate weight 12 Lateral Raise 12 Banded Leg Curl
170926
A) SKILL 9 EMOM 1st: 30Sec HS Hold 2nd: 3-5 WallWalk 3rd: REST B) STRENGTH Her 2:00 İçinde 8 Dakika Boyunca (4 Sets) 6 Shoulder Press @RPE 8 C)WOD TEAM OF 2 12 AMRAP (IGYG) 6 Hang Snatch (40/25Kg) 6 Toes To Bar 36 Single Under
160926
A)CARDIO 3 SETS 2 AMRAP 150/100m Ski-Erg In the Remaining Time Max WallBall -Rest 2:00 2 AMRAP 150/100m Row-Erg In the Remaining Time Max Box Jumps -Rest 2:00 2 AMRAP 1:00 min Max Distance Bike or Run In the Remaining Time Max Kb Swings -Rest 2:00 (yeni başlayan üyeler için mesafeler azaltılabilir !) B)CORE 3-4 […]