150826
A) STRENGTH Her 2:00 İçinde 6 Dakika Boyunca (4 Sets) 8 Back Squat (RPE6) Her 2:00 İçinde 6 Dakika Boyunca (4 Sets) 8/8 Goblet KB/DB Lateral Box Step Ups (20/12Kg) B) WOD 15 AMRAP Team of 2 30 Burpee Box Jump Overs (60/50 cm) 30 Kb Swings (24/16 kg) 30 Wall Balls (9/6 kg) C) […]
140826
10 EMOM 1st: 6 Push Press @RPE7 2nd: 1-3 Strict Pull Ups + 4-6 Kipping Pull Ups 4 ROUNDS 1:30 min Work / 1:30 Rest 16/13 Cal Ergo In the remaining time Max Rep Barbell Cluster (40/25Kg) 10 EMOM 1st: 8 Foot Elevated Australian Pull Ups 2nd: 10 – 12 Dual Dumbell Z-Press @moderate weight
130826
A) OLYMPIC WEIGHTLIFTING Her 2:00 İçinde 8 Dakika Boyunca (4 Sets) (%55-65) 2 High Hang Muscle Snatch + 2 High Power Snatch (focus on technique) B) WOD 20 EMOM 1st: 3 Wall Walks 2nd: 6/6 Gorilla Row @RPE8 3rd: 12-16 Toes To Bars 4th: 30 Double Under (60 Single Under) 5th: REST
120826
A) STRENGTH 5 EMOM 4-6 Pendlay Row @RPE 8 5 EMOM 4-6 Incline Bench Press @RPE 8 B) WOD 13 AMRAP Team Of 2 (IGYG) 8 Deadlift (Rx: 80/60Kg) (S1: 70/50Kg) (S2:60/40Kg) 8 Burpee Over Bar 8 Pull Ups (S1: 8 Jumping Pull Ups / S2: 12 Ring Row) Score: Total Rounds + Reps C) […]
110826
A) OLYMPIC WEIGHTLIFTING Her 2:00 İçinde 8 Dakika Boyunca (4 Sets) 2 Clean Pull + 1 Squat Clean + 1 Jerks @RPE 8.5 – 9 Her 2:00 İçinde 6 Dakika Boyunca (3 Sets) 3 Front Squat @RPE 7-8 B) WOD Team of 2 15 AMRAP Athlete 1: Max Distance Ergo Athlete 2: “1 round of” […]
100826
A) STRENGTH 6 EMOM 1-2 Sets: 5 Strict Press @RPE6 3-4 Sets: 3 Strict Press @RPE7 5-6 Sets: 1 Strict Press @RPE8 B) WOD 3 Rounds 2:30 AMRAP 30m Shuttle Run (Line: 5-Meters) 10 Prisoner Box Step Up (60/50 cm) 10 Dual DB Thruster (2x 22:5/15 kg – S1: 2x 17,5/ 12,5 kg – S2: […]
080826
A) STRENGTH Her 2:00 İçinde 12 Dakika Boyunca (6 Sets) 4 Deadlift @RPE 7-8 B) WOD Team Of 2 “FOR TIME” CASH IN: 2000m ERGO 4 ROUNDS 20 Clean & Jerks (50/35Kg) (S1: 40/25Kg) 10 SYNC Jumping Lunges CASH OUT: 1000m Ergo Extra Work 2-3 SETS 12 Banded Single Leg Curl 6/6 BW Lateral Box […]
070826
A) SKILL A1) 4 SETS 1:00 WORK / 1:00 REST Max Reps Jumping Negative Pull Ups (Goal: 8-10 Jumping Neg PU) A2) 2 SETS 1:00 WORK / 1:00 REST Max Reps Australian Pull Ups (Goal: 12-16 reps) B) WOD 4 ROUNDS 2:00 WORK / 2:00 REST 15/12 Cal Ergo 5 Burpee Target In the remaining […]
060826
20 EMOM 1st: 2 Rope Climb (S1: 4-6 Chin Ups) 2nd: 8 Shoulder Press (RPE 6) 3rd: 12/10 Cal Ergo 4th: 16 Split Stance KB Pass (24/16Kg) ACCESSORY A1) 4 Sets 12 Rear Delt Fly @moderate weight 12 Lateral Raise @moderate weight A2) 4 Sets 12/12 Deficit Glute Bridge 12/12 Dynamic Side Plank
050826
A) STRENGTH Her 2:00 İçinde 12 Dakika Boyunca (6 Sets) 6 Hip Thrust @RPE 7 + 30 Sec Wide Stance Wall Sit B) WOD Team of 2 12 AMRAP (I Go You Go) 6 Power Clean (Rx: 60/40Kg – S1:50/35 – S2: 45/25Kg) 6 BB Front Rack Alternate Legs Reverse Lunges 6 Toes To Bar […]