170626
WARM-UP Skater Jumps (4-minutes) Her 2:30 içinde 10:00 Boyunca (4 Sets) 6 Front Squat (RPE 7) 2 SETS (Moderate Weighted) 8 Romanian Deadlifts 18 AMRAP-(Team of 3) Max Distance Row/Bike/SkiErg30 Wall-Ball Shots30 Pull Ups30 Sandbag Hug Squats *Partnerlerden biri devamlı ergoda olacaktır. Değişim partnerler arasında diledikleri gibi gerçekleştirilebilir. Kalan kısım maksimum round olacak şekilde dönülecektir. […]
160626
Her 2:30 içinde 10:00 Boyunca (4 Sets) 2 x (1 High Hang Power Clean+1 Push Press) (%60 of 1 RM Shoulder Press) 16 AMRAP Partner 1= DB/KB Mixed Hold (DB= 20 kg/12,5 kg)Partner 2= Wall-Sit Hold SYNC= 10 Forward Lunge + 10 Burpee (No Jump) + 10 DB/KB Russian Twist Notes 1: (When any of […]
150626
Her 2:30 içinde 10:00 Boyunca (4 Sets) 6 Barbell Back Rack Jump (%60 of 1 RM Back Squat) Her 2:30 içinde 10:00 Boyunca (4 Sets) 6 Back Squat (RPE 6-7) 8 EMOM 1-) Odd= 1 Round ”Cindy” 2-) Even= 5 DB/KB Deadlift 5 DB/KB Hang Power Clean 5 DB/KB Push Press(DB/KB= 2×22,5/2×15 kg) -3 min […]
130626
15 Dakika içinde; 1 Power Snatch + 1 Overhead Squat (Start Empty Barbell,Up to Heavy) For Time (Time Cap. 24-Minutes) Cash in 50 Burpee 100 Double Under (S1. 150 Single Under)100 Box Jumps Overs100 Toes to Bar or V-up100 Double Under (S1. 150 Single Under) Cash out 50 Burpee.
120626
A) Her 2:30 içinde 10:00 Boyunca (4 Sets) 8 Bench Press + 8 Barbell Row (RPE:7) B) Her 2:30 içinde 10:00 Boyunca (4 Sets) 10 Alt. DB Renagade Rows (2x 17,5/10kg) + 10 Paralel Bar or Ring Dips (S1: 30-45s Paralel Bar/Ring Hold) C) 12 AMRAP 30 Double Under (S1: 50 Single Unders) 25 Sit […]
110626
A) 15 Dakika içinde; Find 1RM Deadlift B) Her 2:00 içinde 8:00 Boyunca (4 Sets) 3 Deadlift (w/60% of 1 RM of the day) C) 7 Amrap 20 Shoulder Taps 20 Hollow Rocks 20 Dynamic Side Plank (each: 10 reps) 20 Mountain Climbers Gymnastics Class 12 EMOM16 Alt. Gorilla Row14 Alt. DB Bench Press14 Alt. […]
100626
A) 15 Dakika içinde; 1 BTN PUSH JERK + 2 OVER HEAD SQUAT (3sec deep pause) (%60 of 1RM OHS) B1) 8 AMRAP 10 Dual DB Hang Power Cleans (2×22,5/15kg) 8 Push Press 6 Muscle Ups (S1: 8 C2B or Pull Ups – S2: 14 Ring Rows) 2′ REST B2) 8 AMRAP 24 Double Unders […]
090626
Her 2:30 içinde 10:00 Boyunca (4 Set) 8 Back Squats (RPE:6-7) — Team of 2 “I go You Go” 4 AMRAP8 Dual DB/KB Deadlifts (2x 25/17.5 kg) 6 Burpee Lateral Line Overs 2′ REST 4 AMRAP 8/10 Cal Ergo 4 Alt. Devil Press (22,5/15 kg) 2′ REST 4 AMRAP 8 Box Jump Overs (75/60 cm) […]
080626
STRENGTH 8 Sets (Every 1:30 Min) 1 Deadlift + 1 Power Clean *start with 40kg , Up to Heavy 24 EMOM 1st: 12-15 Dual Db Thruster (2x 20/12.5 kg) 2nd: 12-15 American Kettlebell Swings (24/12 kg) 3rd: 12-15 Cal Row/Ski-Erg 4th: 12-15 V-Ups Strength Class Deadlift%70 5×5 Close Grip Bench Press%70 2×5%80 2×3%90 2xMax. 3×12 […]
070626
HYROX W.O.D Teams of 224 AMRAP20 Cal. Ergo100m. Dual DB Farmers Carry50m. Dual DB Suitcase Walking Lunge40 Sit UpEvery 3 min. 5 Sync. Burpee(Rx: Farmers Carry=35/25kg, Walking Lunge=22.5/17.5kg) Core 3 Sets12 DB Dead Bug8 Dragon Fly10 KB Plank Pull Through (each) CrossFit W.O.D Every 3:00 (3 SET) 8 Back Squat (RPE 7-8) Metcon (İki Kişilik […]
