6 Nisan 2020

FOR TIME
50 Mountain climbing
50 Glute bridge
50 HR Push up
50 Sit up
50 Jump lunge
50 Shoulder taps
50 Bench dips (chair, couch etc.)
50 Hip raise abs
50 Plank jack
50 Burpees

5 Nisan 2020

Wod 1
100 Up-down
Every 2 min;
20 Jumping jack
10 Reverse lunge

(At each 2 min, perform 20 jumping jack and 10 reverse junge and then continue with up-downs)

Wod 2

Wod 2
4 ROUNDS
30 sec. Right side plank
30 sec. Plank
30 sec. Left side plank
30 sec. Rest

4 Nisan 2020

Wod 1
5 ROUNDS
5 Reverse burpees
10 Push up
15 Air squat
20 Sit up

Wod 2
3 ROUNDS
20 V-up
20 Plank jack
20 Back extension

3 Nisan 2020

Wod 1
7 AMRAP
1-2-3-4-5-6-7-….
Air squat
Up-down
*3 min. Rest
5 AMRAP
1-2-3-4-5-6-7-…
Jump squat
Burpees (no jump)
*2 min. Rest
3 AMRAP
1-2-3-4-5-6-7-….
Reverse lunge
Burpees

Wod 2
3 ROUNDS
30 Sit up
50 Glute bridge

2 Nisan 2020

Wod 1
Every 3 min. for 15 min.
40 Mountain climbing
30 Saw plank
20 Drop squat
10 Blast off push up

Wod 2
3 ROUNDS
30 Hip raise abs
50 Russian twist

1 Nisan 2020

21-15-9-15-21
Lunge
Push up
Jump squat
V-up

31 Mart 2020

2 ROUNDS
80 Crunch
70 Jumping jack
60 Air squat
50 Leg raise
40 Bench dips (Sandalye, kanepe vs.)
30 L-sit
20 Up-down

30 Mart 2020

Every “x” min. for 15 min.

First 2 min;

40 Mountain climbing

10 Push up

10 Sit up

*add 30 seconds to clock and increase each movement by 5 reps each round

Wod 2

3 ROUNDS

30 sec. Hollow rock hold

30 Back extension

29 Mart 2020

24 EMOM

1.min: 10/10 Split squat

2.min: 30 Shoulder taps

3.min: 20 Overhead squat*

4.min: 30 Hip raise abs

*with accessory like scarf, belt, towel etc.

28 Mart 2020

3-6-9-12-15-18-21

Burpee (no jump)

Air squat

Push up

V-up

27 Mart 2020

Wod 1

30-20-10

Blast off push up

Plank jack

Wod 2

40-30-20-10

Sit up

Leg raise

26 Mart 2020

42 EMOM

1.Min 15 Jump Squat

2.Min 40 Jumping Jack

3.Min 40 Sec. Plank

4.Min 15/15 One Leg Glute Bridge

5.Min 3o Leg Raise

6.Min 12 Up Down

7.Min Rest

25 Mart 2020

3 Rounds

50 Sit Up

40 Jump Lunge

30 Push Up

20 Plank Press

10 Reverse Burpee

24 Mart 2020

Wod 1

5 Rounds

30 Air Squat

20 V-Up

10 Walk Out Push Up

Wod 2

4 Rounds

30 Sec Side Plank (Right)

30 Sec Rest

30 Sec Side Plank (Left)

30 Sec Rest

23 Mart 2020

Every 2 Min. for 30 Minutes

First 2 Min. : 15 Burpees

Second 2 Min. : 40 Double Mountain Climbers

Third 2 Min. : 30 Sit up

22 Mart 2020

Wod 1

For Time

60 Jumping Jack

60 Bridge

60 Hand Release Push up

60 Mountaing Climbing

60 Air Squat

60 Sit up

2 Minute Rest

30 Up-Down

30/30 One-Leg Bridge

30 Peak Push Up

30 Burpees (No Jump)

30/30 Split Squat

30 V-Up

Time cap: 30 Minutes

Wod 2

3 Rounds 

30 Crunch

25 Leg Raise

20 Russian Twist

(All Unbroken)

21 Mart 2020

Wod 1

Death by Air Squat

1 min. 2 Air Squat

2 min. 4 Air Squat

3 min. 6 Air Squat

4 min. 8 Air Squat

.

.

increase 2 reps in each minute until you cannot complete the reps in a minute

Wod 2

Death by Push Ups

1 min. 2 Push Ups

2 min. 4 Push Ups

3 min. 6 Push Ups

4 min. 8 Push Ups

.

.

increase 2 reps in each minute until you cannot complete the reps in a minute

Wod 3

Death by Sit Ups

1 min. 2 Sit Ups

2 min. 4 Sit Ups

3 min. 6 Sit Ups

4 min. 8 Sit Ups

.

.

increase 2 reps in each minute until you cannot complete the reps in a minute

20 Mart 2020

“Home Wod”

Wod 1

Every 3 Minute for 18 Minutes

First 3 Minutes:

50 Mountain climbing

20 Lunge

15 Hand-release Push Up

30 Leg Raise

Second 3 Minutes:

50 Jumping Jack

20 Air Squat

15 Plank Press

10 Sit up

Wod 2

3 Rounds

60 Sec. Wallsit

30 Sec. Rest

45 Sec. Plank

15 Sec. Rest

19 Mart 2020

“Home Wod”

3 Rounds

50 Air Squat

40 Sit up

3o Push Up

20 Jump Lunge

10 Burpee

18 Mart 2020

“Home Wod”

 5 Rounds

30 sec. Max Reps Jumping Jack

30 sec. Rest

30 sec. Max Reps Push up

30 sec. Rest

30 sec. Max Reps Sit up

30 sec. Rest

30 sec. Max Reps Up Down

30 sec. Rest

30 sec. Max Reps Air Squat

30 sec. Rest

17 Mart 2020

“Home Wod”

30 EMOM

    1. min 12/10 Burpees
    2. min  20 Air Squat
    3. min 15/12 Push up
    4. min 20 V-up
    5. Rest

16 Mart 2020

Wod 1

3 ROUNDS

10 Snatch (40/20)

12 Bar facing burpees

3 min. Rest 

3 ROUNDS

10 Pull up

12 Bar facing burpees

Wod 2

3 ROUNDS

30 Leg lift

30 Saw plank 

30 Back extension

15 Mart 2020

Wod 1

5*5 Front squat (%80)

Wod 2

7 ROUNDS

30 DU

9 Deadlift

6 Hang power clean

3 Push jerk

(Weight: 50/30)

Time cap: 16 min. 

Wod 3

5 ROUNDS

40 sec. Plank

20 sec. Rest

14 Mart 2020

Wod 1

12 AMRAP

21-15-9

Thruster (40/20)

Pull up

Burpees

*Remaining time 1 RM Clean and Jerk

Wod 2

12 AMRAP

3 ROUNDS

20 One arm dumbbell snatch (22,5/12,5)

20 Box jump

*Remaining time max. Reps DU

13 Mart 2020

50 cal. Row

50 Push up

50 Air squat

50 Plate ground to overhead

50 Plate overhead walking lunge

50 Knees to elbows

50 Plate half moon

50 Sit up

(Plate weight: 15/10)

Time cap: 35 min. 

12 Mart 2020

Wod 1

5*3 Overhead squat (on rack)

…in 12 min. 

Wod 2

7 AMRAP

10/10 One arm KB Russian swing

10/10 One arm KB push press

20 KB Russian twist

(M:24/16   W:16/12)

3 min. REST

5 AMRAP

5 Power clean (M:60/40   W:40/20)

30 DU or 60 SU

2 min. REST

3 AMRAP

1-2-3-4-5-6-7-…..

Cluster (M:60/40   W:40/20)

Bar over burpees

11 Mart 2020

Wod 1

8 EMOM

1 Power snatch + 1 Hang squat snatch

(Weight: %80)

Wod 2

Every 3 min. for 24 min.

First 3 min: 16 One arm dumb. snatch(17.5/12.5)

                       12 Wallball

                       8 Burpees

Second 3 min: 15 Strict pull up

                           20 V-up

10 Mart 2020

Wod 1

FOR TIME

50 DU

50 Air squat

50 Deadlift (40/20)

40 KB Swing (24/12)

40 Push up

40 Hang power clean (40/20)

30 Shoulder to overhead (40/20)

30 Pull up

30 Burpees

Time cap: 25 min. 

Wod 2

2 ROUNDS

50 Leg lift

40 Sit up

30 L-sit

 

9 Mart 2020

Wod 1

4 ROUNDS

10/10 Dumbbell suitcase deadlift 

40 m One arm dumbbell overhead farmer’s carry(right)

10/10 One arm dumbbell hang power clean and jerk 

40 m One arm dumbbell overhead farmer’s carry(left)

(Weight: M:22,5/12,5   W:12,5/7,5)

Time cap: 15 min. 

Wod 2

16 EMOM

1.min: 40 DU

2.min: 12/10 Burpees

3.min: 15/10 cal. Row

4.min: Rest

8 Mart 2020

Wod 1

5 ROUNDS

5 Deadlift (M:100/60   W: 60/30)

10 HSPU or 30 sec Handstand hold

Time cap: 8 min.

Wod 2

4 ROUNDS

5 Power snatch (M:50/30   W:35/20)

20 Jump lunge 

Time cap: 8 min.

Wod 3

8 EMOM

Odd: 12 Plate up sit up

Even: 30 Back extension

7 Mart 2020

Wod 1

2-2-2-2-2-2

Push press (climbing)

Wod 2

4-8-12-16 Burpees-Box jump 

8-12-16-20 One arm dumbbell push press 

12-16-20-24 Sit up

(Dumbbell weight:  M:22,5/15   W:12,5/7,5)

Time cap:  28 min. 

6 Mart 2020

Wod 1

8 AMRAP

30 Hang power clean 

30 Air squat

4 min. Rest

Wod 2

8 AMRAP

20 Back squat

20 Push up

4 min. Rest

Wod 3

8 AMRAP

10 Thruster

10 Pull up

(Weight:   M:40/30   W:30/15)

5 Mart 2020

Wod 1

7 ROUNDS

3 sec. below the knee

3 sec. above the knee

1 Hang power snatch 

2 Overhead squat

(Weight: %70-80)

Wod 2

3 ROUNDS

10 Snatch deadlift

15 KB Swing

50 Mountain climbing

7 Hang snatch pull

12 KB Sumodeadlift high pull

50 Mountain climbing 

4 Power snatch

9 Goblet squat

50 Mountain climbing 

(Barbell Weight: M:50/30  W:30/15)

(Kettlebell weight: M:24/16  W:16/12)

Time cap: 21 min.

4 Mart 2020

Wod 1

”Jackie”

1000 m row

50 Thruster (20/15)

30 Pull up

Wod 2

3 ROUNDS

30 KB Sumo squat (24/16)

50 Bridge

70 Crunch

3 Mart 2020

30 Deadlift 

50 DU or 100 SU

25 Hang power clean 

50 DU or 100 SU

20 Push jerk

50 DU or 100 SU

15 Front squat

50 DU 100 SU

10 Power snatch

50 DU or 100 SU

3 min. Rest

10 Power snatch 

30 V-up

15 Front squat 

30 V-up

20 Push jerk

30 V-up

25 Hang power clean

30 V-up

30 Deadlift

30 V-up

(Weight= M:60/30  W:40/20)

Time cap: 40 min

2 Mart 2020

Wod 1

20 EMOM

1.min: 7 Hang squat clean (50/30)

2.min: 12/8 Burpees

3.min: 14 Wallball

4.min: 15/12 Up-down 

5.min: Rest 

Wod 2

12 EMOM

1.min: 30 Russian twist 

2.min: 15 Medball sit up

3.min: 40 sec. Plank

1 Mart 2020

Wod 1

5 ROUNDS

3 Snatch balance (60/30)

Wod 2

Every 2 min. for 10 min. 

5 Hang squat snatch (50/20)

20 DU / 40 SU

Wod 3

50 Saw plank 

50 Leg raise

50 Plank twist

29 Şubat 2020

Wod 1

3*10 Back squat (70/40)

 

Wod 2

15-12-9-6-3

Cal. Row

Shoulder press (40/20)

Pull up

Time cap: 12 min.

 

Wod 3

8 EMOM 

Odd: 15 Row knee pull

Even: 12 Plate up sit up

28 Şubat 2020

Wod 1

10-9-8-7-6-5-4-3-2-1 Deadlift 

1-2-3-4-5-6-7-8-9-10 Bar over burpees 

(Weight: M:80/50   W:50/30)

Time cap: 12 min. 

Wod 2

7 ROUNDS

1 Power clean 

10 Air squat 

1 Power clean

10 Push up

(Weight= M: 90/50  W: 50/30)

Time cap: 16 min.

27 Şubat 2020

Wod 1

24 Squat snatch (60/30)

Time cap: 10 min. 

Wod 2

4 ROUNDS 

30 Russian KB Swing

20 (10/10) KB Suitcase deadlift 

10 Toes to bar 

(KB Weight: M:24/16  W:16/12)

Time cap: 12 min.

Wod 3

4 ROUNDS

1 min. Plank 

30 sec. Rest 

…and then 50 Sit up

26 Şubat 2020

Wod 1

7 ROUNDS 

1 Push jerk

1 Split jerk

(Weight: %80)

Wod 2

4 ROUNDS 

15 Plate ground to overhead (20/10)

20 m Plate overhead walking lunge

30 DU

Time cap: 20 min. 

Wod 3

3 ROUNDS

20 Leg raise

10 Toes to bar

25 Şubat 2020

Wod 1

12 EMOM

Odd: 4 Deadlift (110/60)

Even: 6 Bench press (70/40)

Wod 2

Cash in 1000 m row

3 ROUNDS

15 KB Swing

15 Burpees

15 KB Sumodeadlift high pull

15 Goblet squat

Cash out 100 DU or 200 SU

(Weight: M: 24/16  W: 16/10)

Time cap: 24 min

24 Şubat 2020

Wod 1

7*3 Front squat (%90)

Wod 2

15-12-9-6-3

Hang power clean and jerk (M:40/30  W:30/15)

Box jump 

Time cap: 12 min.

Wod 3

7 AMRAP

30 DU

20 Sit up

10 V-up

23 Şubat 2020

Wod 1

3 ROUNDS

500 m row

20 One arm dumbbell snatch (M:22,5/15 W:15/10)

20 Push up

Time cap: 15 

Wod 2

4 ROUNDS

20 Thruster (20/15)

15 Pull up

10 Burpees

Time cap: 15 min.

22 Şubat 2020

Wod 1

8 EMOM

1 Power snatch 

1 Hang power snatch

2 Overhead squat

(Weight: 60/30)

Wod 2

42-30-18

Hang power snatch (M:35/25  W:25/15)

Wallball

Time cap: 15 min. 

Wod 3

3 ROUNDS

40 DU

20 Knees to elbows

21 Şubat 2020

Wod 1

Every 90 sec. for 15 min. 

First 90 sec:

2 RFT

1 Power clean

1 Hang squat clean

1 Split jerk 

(Weight: M:70/40  W:40/20)

Second 90 sec: 

1 Cindy (5 pull up+10 Push up+15 Squat)

Wod 2

3 ROUNDS

15 Deadlift

12 Back squat

9 Burpees

(Weight: M:50/30  W:35/20)

Time cap: 10 min. 

Wod 3

100 Sit up

20 Şubat 2020

Wod 1

2-2-2-2-2 Front squat (%90)

Wod 2

4 ROUNDS

12 Dumbbell deadlift

9 Dumbbell hang power clean

6 Dumbbell push jerk 

30 DU or 60 SU

(Weight: 20/12,5 kg)

Time cap: 12 min. 

Wod 3

3 ROUNDS

30 Medball sit up

30 Russian twist

19 Şubat 2020

21-18-15-12-9-6-3

Cal. Row

Push up

Pull up

Plate ground to overhead (20/10)

Plate up sit up

Air squat

Time cap: 35 min.

18 Şubat 2020

Wod 1

7 EMOM

1 Squat clean (%90)

5 min. Rest

Wod 2

4 ROUNDS

5 Hang squat clean (M:50/30   W:35/20)

10 Box jump

15 Push up

Time cap: 10 min.

Wod 3

12 EMOM

1.min: 30 Leg raise

2.min: 40 sec. Plank 

3.min: 30 Back ext.

17 Şubat 2020

Wod 1

10 AMRAP

500 m row

15 Deadlift (M:60/30   W:45/25)

5 min. Rest

Wod 2

10 AMRAP

7/7 One arm dumbbell thruster 

(M:20/12,5   W:12,5/5)

7 Burpee-pull up

5 min. Rest 

Wod 3

5 AMRAP

Max. Reps V-up

16 Şubat 2020

Wod 1

40 (20/20) Turkish get up

(Weight= M: 24/12  W:16/8)

Time cap: 15 min.

Wod 2

12 AMRAP

30 Hang power clean 

40 Toes to bar

50 HR Push up

*Remaining time max. Clean&Jerk 

(Weight= M: 60/30   W:40/20)

Wod 3

30-20-10

DU

Sit up

15 Şubat 2020

Wod 1

5 ROUNDS

1 Power snatch

3 Overhead squat

1 Hang squat snatch 

(Weight: %70)

Time cap: 10 min.

Wod 2

4 ROUNDS

21 Plate ground to overhead (20/10)

15 Wallball

9 Pull up

Time cap: 12 min.

Wod 3

9 EMOM

1.min: 40 Crunch 

2.min: 20/20 Superman

3.min: 30 Back ext.

14 Şubat 2020

Wod 1

8 AMRAP

2 Clean and Jerk

2 Front squat

(M:60/30.   W: 25/15)

*Add 5kg in reach round

Wod 2

24 EMOM

1.min: 35 DU or 70 SU

2.min: 15 KB Swing (M:24/16   W:16/12)

3.min: 200/150 m row

4.min: 15/12 Up-down

5.min: 15 Air squat+10 Push up 

6.min: Rest

13 Şubat 2020

Wod 1

30-20-10

Wallball

Up-down 

Medball sit up

Time cap: 15 min.

Wod 2

10-20-30

KB Swing

Push up

Knees to elbows

Time cap: 13 min.

12 Şubat 2020

5 ROUNDS

4 Bear complex (60/30)

8 Burpees bar over

12 Pull up

16 One arm dumbbell snatch (17.5/12.5)

20 Air squat

Time cap: 30 min

11 Şubat 2020

Wod 1

Every 2 min. for 12 min.

4 Back squat (%85-90)

Wod 2

20 AMRAP

40 Back squat (20/15)

40 Hang power clean(20/15)

40 Shoulder press (20/15)

40 Jump lunge

40 Sit up

40 KB Russian Swing (24/12)

10 Şubat 2020

Wod 1

7 EMOM

3 Thruster (60/30)

Wod 2

17-14-11-8-5

Power clean (TNG) (M:40/30 – W:30/20)

Box jump

* 10 Knees to elbows every break power clean 

Time cap: 13 min.

Wod 3

3 ROUNDS

30 sec. Right side plank

30 sec. Left Side plank

30 sec. Plank

30 sec. Rest

9 Şubat 2020

Wod 1

Every 5 min. for 20 min

5 Deadlift (M:100/60.   W:60/30)

15 Pull up

25 Wallball

Wod 2

Every 3 min. for 15 min

10 Burpees

15 V-up

30 DU or 60 SU

8 Şubat 2020

Wod 1

6 ROUNDS

1 Squat snatch

1 Hang squat snatch 

(Weight: %85-90)

Wod 2

4 ROUNDS

7 Hang squat snatch (40/20)

14 Toes to bar

21 Push up

Time cap: 12 min.

Wod 3

8 EMOM

Odd: 30 DU

Even: 20 V-up

7 Şubat 2020

Wod 1

7 EMOM

1 Hang squat clean (%90-95)

Wod 2

9-15-21

Deadlift

Hang power clean

Jerk

Burpees

(Weight: M:50/30.  W:35/20)

Time cap: 15 min.

Wod 3

2 ROUNDS

20 Sit up

30 Leg raise 

40 Saw plank

6 Şubat 2020

Wod 1

21-15-9

KB Swing

KB Sumodeadlift high pull

Goblet squat 

(KB Weight: M:24/16.   W:16/12)

Time cap: 12 min

Wod 2

3 ROUNDS

20 Wallball

20 Box jump over

Time cap: 12 min

5 Şubat 2020

15 AMRAP

1-2-3-4-5-…… Snatch  (60/30)

10 Air squat

5 min. Rest

15 AMRAP

1-2-3-4-5-…Clean&Jerk (60/30)

7 Pull up

4 Şubat 2020

Wod 1

6*2 Split jerk (%90)

Wod 2

Cash in 50 Deadlift (M:40/20 – W:30/15)

2 ROUNDS

500 m row

100 Mountain climbing 

75 Jumping jack 

50 DU

25 Burpees 

Cash out 50 Back squat (M:40/30 – W:30/15)

Time cap: 30 min.

3 Şubat 2020

Wod 1

Every 5 min. for 20 min.

10 Dumbbell burpees

10 Box jump

10 Hang dumbbell clean and jerk

(Dumbbell weight: M(Rx):17.5 kg   M(Sc): 12,5 kg)

                                W(Rx): 12,5 kg  W(Sc):7,5 kg)

Wod 2

30-20-10

KB Swing (24/16)

Air squat

Push up

Time cap: 11 min.

2 Şubat 2020

Wod 1

7 EMOM

3 Front squat (%90)

Wod 2

5 ROUNDS

3 Cluster (60/40)

6 Bar over burpees

9 Pull up

Time cap: 12 min. 

Wod 3

8 EMOM

Odd: 40 sec Pull up hold

Even: 40 sec. Plank

1 Şubat 2020

Wod 1

1 RM Power clean

…in 15 min.

Wod 2

FOR TIME

60 Wallball

40 Hang power clean (40/20)

20 Burpees

40 Push jerk (40/20)

60 V-up

Time cap: 15 min.

Wod 3

100 Sit up

50 Saw plank

31 Ocak 2020

Wod 1

12 EMOM

1-4-7-10. min: 3 Power snatch (%80)

2-5-8-11. min: 2 Power snatch (%85)

3-6-9-12.min: 1 Power snatch (%90)

5 min. Rest

Wod 2

15-12-9-6-3 Power snatch (40/20)

*30 DU after each round

Time cap: 10 min.

Wod 3

9 EMOM

1.min: 15 Knees to elbows

2.min: 40 Crunch

3.min: 40 sec. Plank

30 Ocak 2020

WOD

42 EMOM

1.min: 12/10 cal. Row

2.min: 20 V-up

3.min: 40 Mountain climbing

4.min: 20 Sit up

5.min: 30 DU or 60 SU

6.min: 30 Back ext.

7.min: REST

29 Ocak 2020

WOD

FOR TIME

30 Deadlift 

30 Handstand push up or Box push up

30 Hang power clean

30 Pull up

30 Push jerk

30 Wallball

30 Box step up with medball

30 Hang squat snatch

(Weight: 50/30 kg)

Time cap: 30 min.

28 Ocak 2020

Wod 1

5 ROUNDS 

12 One arm dumbbell snatch 

20 m Dumbbell overhead carry  

3 min. Rest

4 ROUNDS

10 Dumbbell suitcase deadlift (R)

10 One arm dumbbell push jerk (R)

10 Dumbbell suitcase deadlift (L)

10 One arm dumbbell push jerk (L)

40 DU

TOTAL TIME CAP: 24 min. 

(Dumbbell weight: 25/12,5 kg)

Wod 2

3 ROUNDS

20 Dumbbell crunch

30 sec. Superman 

20 Sit up

30 sec. Superman

27 Ocak 2020

Wod 1

7 EMOM

1 Squat clean (%90) 

Wod 2

7 AMRAP

7 Hang squat clean (40/20)

14 KB Swing (24/12)

21 DU or 42 SU

Wod 3

7 AMRAP

7 Push press (40/20)

14 KB Sumodeadlift high pull (24/12)

21 Jump lunge

26 Ocak 2020

Wod 1

15-12-9-6-3

Overhead squat (50/30)

Toes to bar

Hang power clean (50/30)

Plate up sit up (15/10)

Time cap: 20 min. 

Wod 2

16 EMOM

1.min= 12/10 cal. Row

2.min= 30 DU or 60 SU

3.min= 12/10 Burpees

4.min= Rest

25 Ocak 2020

Wod 1

Skill / Handstand and Handstand push up 

Wod 2

10 EMOM

Odd: 5 Deadlift (100/60)

Even: 15 Push up

Wod 3

5-4-3-2-1 Clean and Jerk (70/30)

25-20-15-10-5 Wallball (9/6)

Time cap: 12 min.

24 Ocak 2020

Wod 1

Every 30 sec. for 15 min.

1 Squat snatch (60/30)

Wod 2

3 ROUNDS

21 Back squat (40/20)

15 Hang power snatch (40/20)

9 Pull up

Time cap: 12 min.

Wod 3

3 ROUNDS 

30 DU

30 Leg raise

30 Saw plank

23 Ocak 2020

Wod 1

10 EMOM

1 Push jerk + 1 Split jerk (%80)

Wod 2

10 EMOM

3 Deadlift(100/60) + 3 HSPU 

(HSPU scaled 15 sec. Handstand hold) 

Wod 3

10 EMOM

Odd: 15 Medball sit up

Even: 40 sec. Plank

22 Ocak 2020

Wod 1

18-15-12

Air squat

Push up

V-up

3 min. Rest 

Wod 2

15-12-9

Power clean (60/30)

Box jump

3 min. Rest 

Wod 3

12-9-6

Power snatch (60/30)

Bar over burpees 

TOTAL TIME CAP: 35 min.

21 Ocak 2020

WOD

42 EMOM

1.min= 5 Power snatch (50/30)

2.min= 12/10 cal. Row

3.min= 30 DU or 60 SU

4.min= 20 Air squat

5.min= 10 Dumbbell deadlift (17.5/12.5)

6.min= 40 sec. Plank

7.min= REST

20 Ocak 2020

Wod 1

12 EMOM

Odd: 8 Barbell floor chest press (60/30)

Even: 8 Barbell row

Wod 2

100 DU or 200 SU

75 Hang clean and jerk (30/15)

50 Burpees 

75 Knees to elbows 

100 DU or 200 SU

Time cap: 24 min. 

19 Ocak 2020

Wod 1

Every 2 min. for 14 min. 

Front squat (%90)

Wod 2

30-20-10

Thruster (40/20)

Plate ground to overhead (20/10)

Box jump

Time cap: 20 min. 

Wod 3

3 ROUNDS

30 Leg lift

1 min. Plank

18 Ocak 2020

Wod 1

9 AMRAP

7 Deadlift (70/40)

14 Push up

21 Air squat 

3 min. Rest 

Wod 2

7 AMRAP

5 Power clean (70/40)

30 Jump bar over

3 min. Rest 

Wod 3

5 AMRAP

3 Squat clean (70/40)

30 Mountain climbing

3 min. Rest

Wod 4

3 AMRAP

2 Clean and Jerk (70/40)

20 DU

17 Ocak 2020

Wod 1

12 EMOM

First min: 7 Snatch deadlift

Second min: 5 Hang snatch high pull

Third min: 1 Squat snatch

(Weight: 60/30)

Wod 2

5 ROUNDS 

7/7 One KB Squat 

7/7 One arm KB Push jerk

7 KB over burpees

(KB Weight: 24/12)

Time cap: 16 min)

Wod 3

50 KB up sit up

16 Ocak 2020

Wod 1

21-15-9

Overhead squat (40/20)

Box jump 

Wod 2

21-15-9

Hang power clean (40/20)

Dumbbell push press (17.5/12.5)

Wod 3

3 ROUNDS

15 Plate up sit up

30 Saw plank

15 Ocak 2020

WOD

Every 2 min. for 40 min. 

1 Snatch (60/30)

5 Pull up

1 Clean&Jerk (60/30)

5 Toes to bar

14 Ocak 2020

Wod 1

30 EMOM 

1.min: 12 KB Swing(24/16)

2.min: 20 Air squat

3.min: 12 KB Sumodeadlift high pull

4.min: 15 Push up 

5.min: 12 One arm dumbbell snatch (17.5/12)

6.min: Rest

Wod 2

3 ROUNDS

20 Sit up

40 sec. Plank

13 Ocak 2020

Wod 1

5*5 Back squat 

(3 sec. pause)

Wod 2

5 ROUNDS

5 Hang squat snatch (50/30)

20 V-up

Time cap: 12 min.

Wod 3

Every 3 min. for 9 min.

50 DU

10 Burpees 

12 Ocak 2020

Wod 1

5 ROUNDS

8/8 Suitcase deadlift (24/16)

8 Push jerk (50/30)

8 Toes to bar 

Time cap: 12 min. 

Wod 2

FOR TIME

10 Pull up

20 Up down 

30 Jump lunge

40 Mountain climbing

50 Air squat 

40 Mountain climbing

30 Jump lunge 

20 Up down

10 Pull up

Time cap: 12 min. 

Wod 3

2 ROUNDS

20 sec Hollow rock hold 

30 sec. Side plank (right)

20 sec. Hollow rock hold

30 sec. side Plank (left)

11 Ocak 2020

Wod 1

10 EMOM

Death by Wallball

1.min: 2 reps

2.min: 4 reps

3.min: 6 reps

.

.

.

9.min: 18 reps

10.min: 20 reps

Wod 2

10 EMOM

Death by Power clean (40/20)

1.min: 2 reps

2.min: 4 reps

3.min: 6 reps

.

.

.

9.min: 18 reps

10.min: 20 reps

Wod 3

10 EMOM

Death by Burpees box jump

1.min: 1 reps

2.min: 2 reps

3.min: 3 reps

.

.

.

9.min: 9 reps

10.min: 10 reps

10 Ocak 2020

Wod 1

10 ROUNDS 

3 sec. pause knee below

3 sec. pause knee above 

..touch to floor Power snatch

(Weight: %85/90)

Wod 2

15 AMRAP

1-2-3-4-5-…..Hang power snatch (40/20)

2-4-6-8-10-…..Push up

Wod 3

3 ROUNDS

30 DU

30 Leg lift

30 Saw plank

9 Ocak 2020

Wod 1

3 ROUNDS

8 Clean&Jerk (40/20)

18 Pull up

*Remaining time max. reps Deadlift

Time cap: 8 min. 

5 min. Rest 

Wod 2

3 ROUNDS

12 Box jump over 

21 Wallball

*Remaining time max. reps Burpees

Time cap: 8 min.

5 min. Rest

Wod 3

3 ROUNDS

10 Handstand push up

20 cal. Row

*Remaining time max reps DU

Time cap: 8 min.

8 Ocak 2020

Wod 1

5*2 Shoulder press (climbing)

Wod 2

20 EMOM

1.min: 12/10 cal. Row

2.min: 10 Back squat (40/20)

3.min: 40 DU or 80 SU

4.min: 10 Push press (40/20)

Wod 3

3 ROUNDS

10 Toes to bar

40 sec. Plank

7 Ocak 2020

Wod 1

FOR TIME

50 Snatch balance (40/15)

Time cap: 8 min.

Wod 2

4 ROUNDS

15 Wallball

12 Box step up with medball 

9 Pull up

Time cap: 12 min. 

Wod 3

100 Medball sit up

6 Ocak 2020

Wod 1

7 EMOM

3 Power clean (TNG- 70/30)

Wod 2

15-12-9-6-3

Hang squat clean (40/20)

Bar over burpees

Time cap: 12 min.

Wod 3

30 DU

40 Leg raise

50 Crunch

5 Ocak 2020

Wod 1

8 ROUNDS

1 Snatch high pull

1 Hang squat snatch 

2 Overhead squat

(Weight: 70/40)

Wod 2

Every 5 min. for 20 min.

50 DU or 100 SU

10 Sumodeadlift high pull

15 Floor chest press

(Weight: 40/20 kg)

Wod 3

3 ROUNDS

20 V-up

30 Saw plank

4 Ocak 2020

Wod 1

7*3 Front squat 

Wod 2

4 ROUNDS 

10 Hang power clean (50/30)

15 Push up

20 Air squat

25 Sit up

Time cap: 16 min.

3 Ocak 2020

Wod 1

15 AMRAP

1-2-3-4-5-…… Power snatch (60/30)

2-4-6-8-10-….. Burpees box jump over

Wod 2

4 ROUNDS 

15 cal. Row

25 V-up

50 DU

15 Toes to bar

2 Ocak 2020

Wod 1

30 Power Clean (60/30 kg)

Time Cap: 5 min.

Wod  2

3 Rounds

5 Amrap

24 Deadlift (50/30 kg)

12 Front Squat (50/30 kg)

*Remaining time max reps shoulder to overhead (50/30 kg), rest between each round

Wod 3

3 Rounds

30 Russian Twist

30 Crunch

1 Ocak 2020

Wod 1

Every 2 Min. for 10 Min.

6 Back Squat (%85-%90)

Wod 2

22 AMRAP

5 Man Maker (12,5/5 kg)

20 Dumbbell Deadlift

40 Mt Overhead Farmer’s Carry

Wod 3

5 Min. Plank

20 leg raise at each break

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