Strength:
up to heavy 1 push press + 1 push jerk in 12 minutes
WOD: AMRAP in 16 minutes
1-2-10, 2-4-15, 3-6-20... reps of
squat snatch (50/30)
dips
double under (x2 single under)
3 Temmuz 2019 Çarşamba
2 Temmuz 2019 Salı
Strength:
every 1.30 for 7 rounds 6-5-4-3-4-5-6 reps of back squat
(start from %70 of your 1RM)
WOD: 2 Rounds for time (15 minutes time cap.)
10 double dumbbell ground to overhead (45/35)
15 pull-up
10 double dumbbell ground to overhead (45/35)
10 chest to bar pull-up
10 double dumbbell ground to overhead (45/35)
5 bar muscle-up
CORE: EMOM 6 min.
min 1: 15-20 medicine ball sit-up
min 2: 15-20 seconds hollow hold
min 3: 12-15 knees to chest
1 Temmuz 2019 Pazartesi
Strength:
every 1.30 for 6 rounds 2-2-2-1-1-1 reps of power snatch
(start from %80 and work up to %90 of your 1RM)
(drop and reset for the doubles)
WOD: Teams of 2 complete AMRAP in 20 minutes
500m row
20 push press (50/30)
500m row
20 box jump over (24/20)
500m row
20 power clean (50/30)
500m row
20 push-up
30 Haziran 2019 Pazar
29 Haziran 2019 Cumartesi
Endurance:
every 1.15 for 10 rounds until failure
(1 hand release push-up + 1 box jump (24/20) + 1 knees to chest )
(2-2-2,3-3-3,...10-10-10)
WOD: AMRAP 15 min.
6 pull-up
9 kettlebell goblet squat (55/35)
12 one arm dumbbell push press (45/35)
15 double under (30 single under)
CORE: AMRAP 5 min.
10 single leg v-up
20 seconds plank
28 Haziran 2019 Cuma
Strength: EMOM 12 min.
min 1: 12-16 dumbbell snatch (45/35)
min 2: 12-10-8-6 reps of front squat (from the floor)
min 3: 10-15 seconds l-hang hold
WOD: For time (10 minutes time cap.)
35 bear complex (50/30)
*everytime you break 5 over the bar burpee
Accessory: EMOM 9 min.
min 1: 10 dumbbell box step-up
min 2: 20 hollow body flutter kicks
min 3: 10 seated arnold press
27 Haziran 2019 Perşembe
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