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GymnasticsIn a 5-minutes50 Chest to Bar Pull UpS1: Banded Strict Chest to Bar Pull-Up + NegativeS2: Jumping Pull Up + Slow negativeBeginner: Ring Row 80-60 reps (*feet elevated) 3′ Rest In a 5-minutes50 Pull UpS1: Banded Strict Pull-Up + NegativeS2: Jumping Pull Up + Slow negativeBeginner: Ring Row 80-60 reps Rx: Tekrar sayısı belirtilen süre içinde […]
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Strength 12 EMOM %60 of 1RM Push Press 1-2-3-4. Min: 6 Strict Shoulder Press 5-6-7-8. Min: 5 Push Press 9-10-11-12. Min: 2 Push Jerk + 2 Split Jerk 15 EMOM 1) 20 Sit Ups2) 6-8 Strict Chest to Bar Pull Ups3) 20 m Mixed Grip Rack Overhead KB Carry*1x 24/16 kg for rack*1x 24/16 kg for overhead*switch rack&overhead […]
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8 EMOM12 Push Ups1 Squat Clean (75% of 1RM)(scale percentage as needed) Rest 4 minute 8 EMOM10 Toes to Bar1 Squat Clean (75% of 1RM)(scale percentage as needed) Rest 4 minute 8 EMOM8 Box Jump Over (60/50 cm)1 Squat Clean (75% of 1RM)(scale percentage as needed) *** *Scale for beginners w/ 4 reps MedBall Squat […]
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2 Kişilik Takım Antrenmanı A1) For Time (9′ Time Cap) 4 Rounds25/20 calories AirDyne or Air Bike10 Squat Snatches (50/35 kg – S1; 40/25 kg) 3′ Rest A2) For Time (9′ Time Cap) 4 Rounds21/17 calories Row20 Handstand Push Up (S1; 30 HRPU) 3′ Rest A3) For Time (9′ Time Cap) 4 Rounds21/17 calories Ski10 Power Clean&Jerks (60/40 […]
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Her 2:00 içinde 12 Dakika Boyunca (6 Set) @1-2 Sets: 8 Front Squats (50% of 1RM) + 4 High Box Jumps (100/75 cm or lower) @3-4 Sets: 6 Front Squats (60% of 1RM) + 4 High Box Jumps (100/75 cm or lower) @5-6 Sets: 4 Front Squats (70-75% of 1RM) + 4 High Box Jumps (100/75 cm or lower) 2 Kişilik Takım Antrenmanı I Go You Go! […]
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KURBAN BAYRAMINIZ KUTLU OLSUN! Bar Muscle Up Drills 10 EMOMAlternate EMOM’s1) 6 Cluster (60/40 kg)2) 4-6 Bar Muscle Up (S1; 5-8 C2B Pull Up or Pull Up) 18 AMRAP 2 Kişilik Takım Antrenmanı 50 Cal Ergo100 m KB Farmer’s Walk (2x 24/16 kg)50 Sync Sit Ups
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MetconPart-1For time200 Single Unders50 AKBS (24/16 kg)100 Double Unders Rest 5 minutes Part-25 Rounds for time12 Strict Pull Ups24 Push Ups36 steps Walking Lunges Rest 5 minutes Part-3For time200 Single Unders50 AKBS (24/16 kg)100 Double Unders Notes :•Part/1 ve Part/3 için zaman sınırı 5 dakikadır.•Part/2 için zaman sınırı 15 dakikadır. Strength Class Deadlift%55 2×5%60 2×4%65 […]
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Sunday HYROX Every 3 min. x 3 Sets10 Zercher Squat (%65 of 1 RM Front Squat)+5 Seated Box Jump 30 EMOM40 Sec. Cal. Ergo30 Sec. Sand Bag Bear Hug Squat (45/32 kg)40 Sec. Sled Push (+60 / +40 kg)30 Sec. Burpee Broad Jump40 Sec. AB Mat Sit Up40 Sec. Heavy Farmers Carry (30/25 kg)
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12 EMOM *Scale reps as needed. RPE 7-8/10 12 EMOM *Scale weight as needed. RPE 7-8/10 6 EMOM *Choose slightly heavy weight.
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Clean Complex: In 15min. Up to Heavy. 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerks For Time Team of 3 Cash In: 60 Back Squats (60/50kg) 120 Pull Ups 120 Dual Db/Kb Box Step Ups 120 Dual Db/Kb Shoulder To Overhead (20/12.5Kg) Cash Out: 120 cal Ergo
