21 Aralık 2020

Wod 1

FOR TIME

50 Deadlift

100 DU or 200 SU

40 Hang power clean 

80 DU or 160 SU

30 Shoulder to overhead 

60 DU or 120 SU

(M:40/30   W:30/15)

Time cap: 15 min. 

 

5 min. Rest

 

Wod 2

50 Thruster (20/15)

*Every break 10 Burpees

Time cap: 7 min. 

 

4 min. Rest

 

Wod 3

4 ROUNDS

30 Saw plank

20 Aralık 2020

Wod 1

7 AMRAP

7/7 KB Suitcase deadlift 

7/7 Single KB Clean 

14 Goblet squat 

(KB Weight: M:24/16   W:16/10)

 

4 min. Rest

 

Wod 2

7 AMRAP

1-2-3-4-5-6-7-……

HSPU

Box jump over

 

4 min. Rest

 

Wod 3

30-20-10

Plank press

V-up

19 Aralık 2020

Wod 1

7 EMOM

1 Power clean

1 Hang squat clean 

1 Front squat 

1 Jerk

(Heavy weight)

 

3 min. Rest

 

Wod 2

4 ROUNDS

5 Hang squat clean and jerk (40/20)

10 Up-down

Time cap: 7 min.

 

4 min. Rest

 

Wod 3

3 ROUNDS

20 Plate ground to overhead 

20 Plate overhead reverse lunge

(Plate weight:15/10)

Time cap: 8 min.

18 Aralık 2020

Wod 1

7 EMOM

1 Power snatch + 4 Bar over burpees 

(Weight: M:60/30   W:40/20)

 

Wod 2

3 ROUNDS

7 One arm hang dumbbell snatch(right)

21 Air squat

7 One arm hang dumbbell snatch (left)

42 DU or 84 SU

(Dumbbell weight: M:22.5/15   W:15/10)

Time cap: 8 min.

 

Wod 3

12 EMOM

Odd: 10 Toes to bar

Even: 40 sec. Plank

17 Aralık 2020

Wod 1

FOR TIME

30 Deadlift

30 Knees to elbows 

30 Hang power clean 

30 Sit up

30 Shoulder to overhead 

30 KB Russian swing (24/16)

30 Front squat 

30 One arm dumbbell snatch (22.5/12.5)

30 Burpees

(Barbell weight: 40/20)

Time cap: 15 min. 

 

Wod 2

2K Row

16 Aralık 2020

Wod 1

Every 2 min. for 8 min.

4 Front squat (M:80/50   W:50/30)

16 Air squat 

 

2 min. Rest 

 

Wod 2

Every 2 min. for 8 min.

7 Barbell bent over row (60/30)

21 Back side lateral (2.5 / 1.25 kg plate)

 

2 min. Rest 

 

Wod 3

Every 2 min. for 8 min.

7 Floor chest press (70/40)

14 Push up

 

2 min. Rest 

 

Wod 4

Every 2 min. for 8 min.

12 Standing barbell triceps extension 

12 Barbell curl

(Weight: 20/15)

15 Aralık 2020

Wod 1

9 AMRAP

21-15-9

Deadlift (M:60/40   W:45/30)

Wallball (9/6)

*Remaining time max reps Pull up 

 

Wod 2

50 Hang power snatch 

*Every break 5 Overhead squat

Time cap: 7 min.

(M:40/30   W:30/15)

 

Wod 3

2 ROUNDS

30 Leg raise

30 Sit up

30 Back extension

14 Aralık 2020

Wod 1

5 ROUNDS

2 Squat clean(M:80/50   W:60/30)

2 Bar muscle up or 4 Assistance bar muscle up

Time cap: 8 min. 

 

4 min. Rest 

 

Wod 2

4 ROUNDS

7 KB Sumodeadlift high pull (M:32/16   W:24/12)

7 HSPU

7 Toes to bar

Time cap: 8 min. 

 

4 min. Rest

 

Wod 3

8 EMOM

Odd: 20/15 V-up

Even: 40 sec. Plank

13 Aralık 2020

Wod 1

5 ROUNDS

3 Power clean (TNG)(M:70/40   W:45/25)

5 Pull up

10 Push up

15 Air squat

Time cap: 8 min.

Wod 2

8 EMOM

Odd: M:15/12 W:12/10 cal. Row

Even: 8 Shoulder to overhead 

(M:50/30   W:35/20)

 

Wod 3

3 ROUNDS

30 Sit up

45 sec. Plank

12 Aralık 2020

Wod 1

18-15-12

Snatch balance 

Sumodeadlift high pull

30 DU or 60 SU

Time cap: 10 min.

(M:30/20  W:25/15)

 

4 min. Rest

 

Wod 2

15-12-9

Overhead squat

Hang power clean and jerk 

30 DU or 60 SU

Time cap: 10 min.

 (M:40/25  W:30/20)

 

4 min. Rest

 

Wod 3

12-9-6

Hang power snatch

Back squat 

30 DU or 60 SU

Time cap: 10 min. 

(M:50/30  W:35/25)

11 Aralık 2020

Wod 1

5 ROUNDS

3 Clean grip deadlift (TNG)

(Heavy weight)

 

Wod 2

4 ROUNDS

5/5 One arm dumbbell hang clean and jerk 

(M:22.5/15   W:15/10)

25 Wallball (9/6)

Time cap: 12 min.

 

Wod 3

3 ROUNDS

30 Medball Russian twist 

15 Medball up sit up

10 Aralık 2020

Wod 1

Every 2 min. for 12 min.

2 Bar muscle up (4 Scaled bar muscle up)

8 Pistols

10 Push up

 

Wod 2

5 ROUNDS

10 HSPU or 2 Wallwalk 

20 Jump lunge 

30 DU or 60 SU

 

Wod 3

3 ROUNDS

20 V-up

10 Plate up sit up (20/10)

9 Aralık 2020

Wod 1

6 ROUNDS

3 Thruster (on rack)

(Heavy weight)

 

Wod 2

7 AMRAP

2-4-6-8-10-12-……

Thruster (M:40/30   W:30/20)

Bar over burpees 

Wod 3

3 ROUNDS

7 Power clean (M:50/30   W:40/20)

14 Toes to bar

Time cap: 8 min.

8 Aralık 2020

Wod 1

7 EMOM

1 Squat snatch 

(Heavy weight)

3 min. Rest

Wod 2

FOR TIME

6 Squat snatch 

30 DU or 60 SU

20 Push up

5 Squat snatch 

30 DU

20 Push up

4 Squat snatch 

30 DU

20 Push up

3 Squat snatch 

30 DU

20 Push up

2 Squat snatch 

30 DU

20 Push up

1 Squat snatch 

30 DU

20 Push up

(Snatch weight: M:60/30   W:40/20)

Time cap: 18 min.

Wod 3

100 Medball sit up

7 Aralık 2020

Wod 1

“Fran”

21-15-9

Thruster (M:40/30   W:30/20)

Pull up

Time cap: 8 min.

5 min. Rest

Wod 2

Cash in 100 DU or 200 SU

18-15-12-9-6-3

KB Swing

Goblet squat 

(KB Weight: M:24/16   W:16/12)

Cash out 100 DU or 200 SU

Time cap: 15 min.

6 Aralık 2020

Wod 1

Skill / Toes to bar

…in 10 min. 

Wod 2

12 EMOM

1.min: 2 Rope climb

2.min: 10 HSPU or 2 Wallwalk 

3.min: 20 Jump lunge

3 min. 

Wod 3

12 EMOM

1.min: 15/12 cal. Row

2.min: 12 Wallball (9/6)

3.min: 10 Toes to bar

5 Aralık 2020

Wod 1

3 ROUNDS

9 Clean and Jerk(TNG) (M:40/30   W:30/15)

10 Box jump 

6 Clean and Jerk(TNG) (M:50/35   W:35/20)

10 Box jump 

3 Clean and Jerk(TNG) (M:60/40   W:40/25)

10 Box jump 

Time cap: 18 min. 

5 min. Rest

Wod 2

12 EMOM

1.min: 40 DU

2.min: 20 V-up

3.min: 20/20 Side plank

4.min: 30 Back extension

4 Aralık 2020

Wod 1

6 ROUNDS

1 Snatch deadlift

1 Snatch high pull

1 Power snatch 

1 Hang squat snatch 

(Heavy weight)

Wod 2

40-30-20-10

One arm dumbbell snatch

(M:22.5/15   W:15/10)

Air squat

Shoulder press (M:20/15   W:15/10)

Time cap: 16 min.

Wod 3

FOR TIME

50 Leg raise

50 Sit up

50 Saw plank

3 Aralık 2020

Wod 1

4 ROUNDS

15/15 Split squat with dumbbell 

15 Dumbbell deadlift 

(Dumbbell weight: M:22.5/15   W:15/10)

Wod 2

4 ROUNDS

15 Dumbbell bent over row

15 Floor dumbbell chest press

(Dumbbell weight: M:22.5/15   W:15/10)

Wod 3

4 ROUNDS 

12 Dumbbell triceps extension (22.5/15)

12 Hammer curl (12.5/7.5)

2 Aralık 2020

Wod 1

FOR TIME

12 Power clean (40/20)

12 Front squat 

12 Push jerk

50 DU or 100 SU

9 Power clean (50/30)

9 Front squat 

9 Push jerk

50 DU

6 Power clean (60/40)

6 Front squat 

6 Push jerk

50 DU

3 Power clean (70/50)

3 Front squat 

3 Push jerk

50 DU

Time cap: 15 min. 

Wod 2

5 ROUNDS

10 Romanian deadlift (50/30)

10 Toes to bar

40 sec. Plank

1 Aralık 2020

Wod 1

16 EMOM

1.min: 15/12 cal. Row

2.min: 20 Air squat

3.min: 10 Box jump over

4.min: 12 Push up

 

5 min. Rest

 

Wod 2

16 EMOM

1.min: 2 Bar muscle up

2.min: 8 Pistols

3.min: 20 V-up

4.min: 10 KB Sumodeadlift high pull(24/16)

30 Kasım 2020

Wod 1
Every 90 sec. for 9 min.
1 Power snatch 
1 Snatch balance 
2 Overhead squat
(Heavy weight)

Wod 2
5 Power snatch (TNG)
10 Shoulder press 
15 Toes to bar
20 Front squat
15 Toes to bar
10 Shoulder press
5 Power snatch (TNG)
Time cap: 8 min. 
(Weight: M:40/25 W:30/15)

Wod 3
50-40-30-20-10
DU
Sit up

29 Kasım 2020

Wod 1
5 ROUNDS
15 cal. Row
12 One arm dumbbell snatch (M:22.5/15   W:15/10)
9 Box jump
6 Pull up
Time cap: 18 min. 

Wod 2
4 ROUNDS
15 Knees to elbows 
30 Saw plank
45 Crunch

28 Kasım 2020

Wod 1
9 EMOM
1-4-7.min: 7 Deadlift (80/40)
2-5-8.min: 5 Deadlift (100/50)
3-6-9.min: 3 Deadlift (120/60)

4 min. Rest

Wod 2
9 EMOM 
1-4-7.min: 7 Back squat (80/30)
2-5-8.min: 5 Back squat (90/40)
3-6-9.min: 3 Back squat (100/50)

4 min. Rest

Wod 3
1-4-7.min: 7 Bench press(50/25)
2-5-8.min: 5 Bench press (60/30)
3-6-9.min: 3 Bench press (70/35)

27 Kasım 2020

Wod 1
1 RM Clean and Jerk
…in 15 min.

Wod 2
FOR TIME
10 Power clean (M:40/20 kg)
20 Wallball (9/6)
8 Power clean (50/25 kg)
16 Wallball
6 Power clean (60/30 kg)
12 Wallball
4 Power clean (70/35 kg)
8 Wallball 
2 Power clean (80/40 kg)
4 Wallball
(*All unbroken / Every break 5 burpees)
Time cap: 10 min.

Wod 3
2 ROUNDS
40 Medball russian twist
20 Medball up sit up

26 Kasım 2020

Wod 1
Skill / Pistol

Wod 2
Every 3 min. for 24 min. 
First 3 min:
12 Pull up
10 HSPU or 2 Wallwalk 
8 Pistols

Second 3 min:
500 m Row

Wod 3
8 EMOM
Odd: 10 Toes to bar
Even: 40 sec. Plank

25 Kasım 2020

Wod 1
7 ROUNDS
3 Front squat (3 sec. Pause)
(Weight: %80)

Wod 2
15-12-9-6-3
Sumodeadlift high pull (M:40/30 W:30/20)
Thruster (M:40/30 W:30/20)
Up-down
Time cap: 12 min.

Wod 3
2 ROUNDS
50 Sit up
50 Saw plank

24 Kasım 2020

Wod 1
1RM Squat snatch 
…in 15 min.

Wod 2
FOR TIME
30 Snatch deadlift
30 KB Russian swing 
60 DU or 120 SU
20 Hang snatch high pull
20 KB Russian swing 
40 DU or 80 SU
10 Hang power snatch 
10 KB Russian swing 
20 DU or 40 SU
(Barbell weight: M:50/30 W:40/20)
(KB Weigjt: M:24/16 W:16/12)
Time cap: 10 min.

Wod 3
2 ROUNDS
30 Hands up leg raise 
30 Leg lift

23 Kasım 2020

Wod 1
3 ROUNDS 
10 Power snatch (M:40/30 W:30/15)
2 Cindy
10 Clean and Jerk (M:40/30 W:30/15)
2 Cindy

Cindy;
5 Pull up
10 Push up
15 Air squat 

Wod 2
2 ROUNDS
500 m Row
20 Row knee pull

22 Kasım 2020

42 EMOM
1.min: 5 Deadlift (M:120/80 W:90/50)
2.min: 12 Goblet squat (M:24/16 W:16/12)
3.min: 20 Plate bent over row(M:20 W:15)
4.min: 10 Dumbbell push press(M:22.5/15 W:15/10)
5.min: 12 Dumbbell triceps extension (M:22.5/15 W:15/10)
6.min: 15 Barbell curl (20/15)
7.min: Rest

21 Kasım 2020

Wod 1
3 ROUNDS
10 One arm dumbbell hang power clean and jerk(right) (M:22.5/15 W:17.5/12.5)
15 Back squat (M:40/30 W:30/15)
10 One arm dumbbell hang power clean and jerk(left)
10 Front squat 

3 min. Rest

75 Plate ground to overhead (M:20/15 W:15/10)

2 min. 

1000 m Row

TOTAL TIME CAP: 28 min.

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

20 Kasım 2020

Wod 1
3 ROUNDS
15 Pull up
15 Wallball
Time cap: 7 min.

3 min. Rest 

Wod 2
3 ROUNDS
10 Chest to bar pull up
10 Burpee-Box jump
Time cap: 7 min. 

3 min. Rest

Wod 3
3 ROUNDS
3 Bar muscle up
10 HSPU or 2 Wallwalk
Time cap: 7 min. 

19 Kasım 2020

Wod 1
6 ROUNDS
1 Snatch high pull 
1 Hang squat snatch 
1 Overhead squat 
(Climbing)

Wod 2
5 ROUNDS
8 Power snatch (M:40/30 W:30/20)
40 DU or 80 SU
Time cap: 9 min. 

5 min. Rest

Wod 3
8 EMOM
Odd: 10 Sumodeadlift high pull (40/20)
Even: 20 Air squat 

18 Kasım 2020

Wod 1
3 ROUNDS
300 m Row
15 Medball over shoulder (12/9)
30 KB Russian swing (24/16)
Time cap: 13 min.

Wod 2
3 ROUNDS
20 KB Sumodeadlift high pull (24/16)
15 Push up
10 Goblet squat (24/16)
5 tour Run 
Time cap: 15 min.

17 Kasım 2020

Wod 1
8 EMOM
Odd: 10 Deadlift (60/30)
Even: 10 Back squat (60/30)

4 min. Rest

Wod 2
8 EMOM
Odd: 10 Floor chest press (60/30)
Even: 8 Strict pull up

4 min. Rest 

Wod 3
8 EMOM
Odd: 12 Dumbbell triceps extension (22.5/15)
Even: 12 Barbell curl (30/15)

4 min. Rest

Wod 4
8 EMOM
Odd: 10 Toes to bar
Even: 40 sec. Plank 

16 Kasım 2020

Wod 1
7 EMOM
1 Power clean (%90)

Wod 2
10 Squat clean (M:60/30 W:40/20)
20 Burpees
30 Wallball
40 Box jump
50 Jump lunge
40 Box jump
30 Wallball
20 Up-down
10 Squat clean
Time cap: 18 min. 

Wod 3
3 ROUNDS
20 V-up

15 Kasım 2020

Wod 1
7 AMRAP
3 ROUNDS
50 DU or 100 SU
10 HSPU or 2 Wallwalk 

Remaining time max. reps Pull up

Wod 2
16 EMOM
1.min: 2 Bar muscle up
2.min: 20/15 Overhead squat (20/15 kg)
3.min: 1 Rope climb
4.min: 15/12 Shoulder press (20/15 kg)

Wod 3
3 ROUNDS
30 sec. hold hollow rock
30 sec. Rest
30 sec. Plank
30 sec. Rest 

14 Kasım 2020

Wod 1
6 ROUNDS
1 Push jerk + 1 Split jerk
(Heavy weight)

Wod 2
21 Deadlift
21 Bar over burpees 
15 Hang power clean
15 Bar over burpees 
9 Push jerk
9 Bar over burpees 
(Weight: M:50/30 W:35/20)
Time cap: 9 min. 

Wod 3
2 ROUNDS
40 Leg lift
30 Saw plank
20 Sit up

13 Kasım 2020

Wod 1
7 EMOM
3 Hang snatch pull
2 Hang high snatch pull
1 Power snatch
(Weight: % 70)

3 min. Rest

Wod 2
5 ROUNDS
9 Hang power snatch
6 Overhead squat
3 Squat snatch
(Weight: M:40/30 W:30/20)
Time cap: 10 min. 

Wod 3
3 ROUNDS
30 Sit up
60 sec. Plank

12 Kasım 2020

Wod 1
FOR TIME
15 Squat clean (50/30)
10 Dumbbell shoulder press (15/10)
10 Squat clean 
10 Dumbbell shoulder press 
5 Squat clean 
10 Dumbbell shoulder press 
Time cap: 8 min.

Wod 2
3 ROUNDS
15 One arm KB Russian (20/10)
15 Toes to bar
15 One arm KB Russian (20/10)
15 Medball up sit up

11 Kasım 2020

Wod 1
7 AMRAP
4 ROUNDS
5/5 KB Snatch
15 Goblet squat

Remaining time max reps Toes to bar

(KB Weight: M:24/16 W:16/10)

5 min. Rest

Wod 2
21-15-9
Cal. Row
One arm dumbbell snatch 
(M:22.5/15 W:15/10)
Time cap: 7 min. 

Wod 3
9 EMOM
1.min: 20 Sit up
2.min: 30 Leg raise
3.min: 40 sec. Plank 

10 Kasım 2020

Wod 1
Skill / Rope climb

Wod 2
16 EMOM 
1.min: 1 Rope climb
2.min: 10 HSPU or 2 Wallwalk 
3.min: 10 Pull up
4.min: 20 V-up

Wod 3
8 EMOM
Odd: 14 Box jump over 
Even: 20 Air squat

9 Kasım 2020

Wod 1
7 EMOM
2 Hang squat clean (%80)

Wod 2
3 ROUNDS
5 Power clean(TNG) (M:60/30 W:40/25)
20 Wallball
40 DU or 80 SU
Time cap: 10 min. 

Wod 3
5 ROUNDS
7 Romanian deadlift (60/30)

8 Kasım 2020

Wod 1
7 ROUNDS
3 Snatch balance (on rack)
(Weight: M:60/30   W:40/20)

Wod 2
FOR TIME
6 Squat snatch (%60)
30 Push up
5 Squat snatch (%70)
30 KB Swing (24/16) 
4 Squat snatch (%80)
15/15 One arm KB Push press(24/16)
Time cap: 10 min. 

Wod 3
2 ROUNDS
40 Crunch
30 Back extension 
20 Sit up

7 Kasım 2020

Wod 1
FOR TIME
750 m Row
21 Thruster (40/20)
21 Toes to bar 
500 m Row
15 Thruster (50/25)
15 Toes to bar 
250 m Row
9 Thruster (60/30)
9 Toes to bar 
Time cap: 15 min.

Wod 2
3 ROUNDS
25 Medball sit up
50 sec. Plank

6 Kasım 2020

Wod 1
3 ROUNDS
7/7/7 Back squat (50/30)

Wod 2
3 ROUNDS
7/7/7 Bench press (50/30)

Wod 3
3 ROUNDS
7/7/7 Reverse barbell row (50/30)

Wod 4
3 ROUNDS
7/7/7 Shoulder press (30/15)

Wod 5
3 ROUNDS
7/7/7 Barbell curl (30/15)

5 Kasım 2020

Wod 1
21-15-9
Plate ground to overhead 
Squat with plate
Plate up sit up
(Plate weight: 20/10)
Time cap: 10 min. 

4 min. Rest

Wod 2
15-12-9
Overhead squat (40/20)
Toes to bar
Time cap: 8 min.

4 min. Rest 

Wod 3
12-9-6
Hang squat clean (40/20)
Bar over burpees
Time cap: 7 min.

4 Kasım 2020

Wod 1
5 ROUNDS
2 Bar muscle up
10 HSPU or 2 Wallwalk 
20 Air squat 
Time cap: 12 min.

Wod 2
16 EMOM
1.min: 15/12 cal. Row
2.min: 40 DU
3.min: 12/10 Burpees
4.min: Rest

Wod 3
4*20 V-up

3 Kasım 2020

7 EMOM
1 Power clean(M:90/50 W:60/30) 
+ 30 DU or 60 SU

5 min. Rest

Wod 2
4 ROUNDS
7 Cluster (40/20)
14 Burpee – Box jump 
Time cap: 12 min.

Wod 3
4 ROUNDS
40 sec. Plank
20 sec. Rest

 

31 Ekim 2020

Wod 1
12 EMOM
1.min: 7 Snatch deadlift
2.min: 5 Snatch high pull
3.min: 3 Power snatch
(Weight= M:60/30 W:40/20)

5 min. Rest

Wod 2
FOR TIME
42 Wallball
21 Hang power snatch
30 Wallball
15 Hang power snatch
18 Wallball
9 Hang power snatch 
Time cap: 12 min.
(Snatch weight= M:30/20 W:20/10)
(Medball weight= M:9/6 W:6/4)

Wod 3
FOR TIME
30 Medball sit up
60 Medball russian twist
90 Medball crunch

30 Ekim 2020

Wod 1
3 ROUNDS
10/10 KB Suitcase deadlift (M:24/16 W:16/12)
20 Wallball (9/6)
30 Push up
Time cap: 12 min. 

5 min. Rest

Wod 2
3 ROUNDS
7 One arm KB Clean (right)
7 One arm KB Shoulder to overhead (right)
7 One arm KB Clean (left)
7 One arm KB Shoulder to overhead (left)
14 Goblet squat 
Time cap: 10 min.
(KB Weight: M:24/16 W:16/8)

Wod 3
2 ROUNDS
40 Medball russian twist 
30 Leg lift
20 Medball crunch 

29 Ekim 2020

Wod 1
Skill / Toes to bar

Wod 2
Every 4 min for 20 min.
2 Bar muscle up
10 HSPU or 2 Wallwalk 
20 Box jump over
10 Toes to bar

Wod 3
3 ROUNDS
10 One arm KB up sit up (right)
10 One arm KB up sit up (left)
20 Back extension

28 Ekim 2020

Wod 1
8 AMRAP
1 Power clean (M:90/50 W:60/30)
20 Air squat

4 min. Rest

Wod 2
8 AMRAP
8 Sumodeadlift high pull (40/20)
8 Front squat (40/20)
80 DU or 160 SU

4 min. Rest

Wod 3
8 AMRAP 
10 Hang power clean (40/20)
10 Push press(40/20(
10 cal. Row

27 Ekim 2020

Wod 1
10 EMOM
1 Squat snatch + 1 Power snatch (TNG)
(Weight: %70)

Wod 2
FOR TIME
7 Squat snatch
10 Burpees
14 Power snatch 
20 Burpees (no jump)
21 Overhead squat
30 Up-down
(Weight: M=50/30 W:40/20)
Time cap: 12 min.

Wod 3
2 ROUNDS
40 Leg raise
40 Crunch

26 Ekim 2020

Wod 1
5 ROUNDS
5 Back squat (%80)

Wod 2
21-15-9-15-21
Cal. Row
KB Swing (24/16)
Push up
Time cap: 15 min.

Wod 3
4 ROUNDS
7 Strict toes to bar
14 Medball up sit up

25 Ekim 2020

WOD
42 EMOM
1.min: 12 Deadlift (50/30)
2.min: 8 Front squat (50/30)
3.min: 10 Barbell row (50/30)
4.min: 12 Floor chest press (50/30)
5.min: 12 Plate triceps extension (20/10)
6.min: 20/15 Plate biceps curl(20/10)
7.min: Rest

24 Ekim 2020

Wod 1
12 EMOM
Odd: 10 Thruster (40/20)
Even: 40 sec. Plank

5 min. Rest

Wod 2
FOR TIME
21 Back squat 
21 Push jerk
15 Front squat 
15 Push press
9 Overhead squat
9 Shoulder press 
9 Burpees
18 DU or 36 SU
15 Burpees
30 DU or 60 SU
21 Burpees
42 DU or 84 SU
Time cap: 15 min.
(Weight: 40/20)

23 Ekim 2020

Wod 1
Skill / Butterfly Pull up

Wod 2
Every 3 min. for 24 min. 
First 3 min;
10 Pull up
10 HSPU or 2 Wallwalk 
50 DU or 100 SU

Second 3 min; 
30 sec dead hang
30 sec Handstand hold
10 Burpees (no jump)

Wod 3
3 ROUNDS
1 min. max reps Toes to bar
1 min. Rest

22 Ekim 2020

Wod 1
1 RM
1 Clean +2 Hang clean
Time cap: 7 min. 

3 min. Rest

Wod 2
5 ROUNDS
1 min. max reps Hang power clean and jerk (30/15)
1 min. Rest

5 min. Rest

Wod 3
10 EMOM
Odd: 10 Front squat (40/20)
Even: 20/15 V-up

21 Ekim 2020

Wod 1
5 ROUNDS
1 power snatch
1 hang power snatch
1 hang squat snatch
(Weight: %70)

Wod 2
Cash in 100 DU or 200 SU

3 ROUNDS
10 Overhead squat (40/20)
15 pull up
20 Shoulder to overhead (40/20)

Cash out 100 DU or 200 SU
Time cap: 14 min.

Wod 3
100 Leg lift

20 Ekim 2020

Wod 1
10 EMOM
3 Back squat (M:70/40 W:40/20)
10 Walking lunge

Wod 2
3 ROUNDS
4 AMRAP
25/20 cal. Row
Max. reps Floor chest press on rack
1.Round: 50/25
2.Round: 60/30

  1. Round: 70/35

19 Ekim 2020

Wod 1
1 RM Squat Clean and Jerk 
…in 15 min.

Wod 2
2 ROUNDS
12 Power clean
10 Up-down
9 Hang power clean
10 Up-down
6 Squat clean
10 Up-down
(M:50/30 W:35/15)
Time cap: 15 min.

Wod 3
100 Sit up

18 Ekim 2020

Wod 1
Skill / Handstand push up 
…in 15 min.

Wod 2
15 AMRAP
50 DU or 100 SU
30 Air squat 
20 V-up
10 HSPU or 2 Wallwalk 

Wod 3
Tabata / Plank

17 Ekim 2020

Wod 1
Every 90 sec for 9 min.
5 Heavy Deadlift (TNG)

5 min. Rest 

Wod 2
28 EMOM
1.min: 10/8 Dumbbell burpees (M:15/10 W:10/5)
2.min: 15/12 cal. Row
3.min: 15/12 Wallball
4.min. Rest

16 Ekim 2020

Wod 1
7 EMOM
4 Hang squat snatch (TNG)
(M: 60/30 W: 40/20)

5 min. Rest

Wod 2
FOR TIME
15 Power snatch 
20 Box jump 
12 Power snatch 
20 Box jump 
9 Power snatch 
20 Box jump 
6 Power snatch 
20 Box jump 
3 Power snatch 
(M:40/20 W: 30/15)
Time cap: 15 min. 

Wod 3
50 KB Russian swing (24/16)

15 Ekim 2020

Wod 1
Cash in 500 m Row
17-14-11-8-5
KB Russian swing (M:24/16 W:16/12)
Front squat (40/20)
Toes to bar
Cash out 100 DU or 200 SU

Wod 2
3 ROUNDS
30 Medball russian twist
30 Medball sit up

14 Ekim 2020

WOD
3 ROUNDS
1 min. max reps Deadlift (40/20)
1 min. Rest 
1 min. max reps Back squat (40/20)
1 min. Rest 
1 min. max reps Floor dumbbell chest press 
(22.5/12:5)
1 min. Rest 
1 min. max reps Barbell row (40/20)
1 min. Rest 
1 min. max reps Barbell triceps extension (20/15)
1 min. Rest 
1 min. max reps Barbell curl (20/15)

2 min. Rest between each rounds

13 Ekim 2020

Wod 1
3 ROUNDS
500 m Row
10 Thruster (M:40/30 W:30/15)
Time cap: 9 min. 

5 min. Rest

Wod 2
3 ROUNDS
15 Pull up
15 KB Sumodeadlift high pull(M:24/16 W:16/12)
15 Push up
Time cap: 9 min. 

Wod 3
FOR TIME
30 Sit up
60 Leg raise
90 Crunch

12 Ekim 2020

Wod 1
Skill / Bar muscle up

Wod 2
20 EMOM 
1.min: 2 Bar muscle up or 5 Burpee-pull up
2.min: 10 HSPU or 2 Wallwalk 
3.min: 20 Air squat 
4.min: 50 DU or 100 SU
5.min: Rest

Wod 3
3 ROUNDS
40 Touch to heel
20 Leg lift 

11 Ekim 2020

Wod 1
Every 90 sec. for 9 min.
1 Power clean
1 Hang squat clean 
1 Push jerk
1 Split jerk 
(Weight: %80 1RM Clean and Jerk)

Wod 2
4 ROUNDS 
5 Power clean (TNG) (M:60/30 W:40/20)
10 Bar over burpees 
Time cap: 8 min.

Wod 3
12 EMOM
1.min: 10 Toes to bar
2.min: 30 Back extension 
3.min: 20 V-up
4.min: 30 sec. Plank

10 Ekim 2020

Wod 1
6 ROUNDS
1 Power snatch
1 Hang squat snatch
2 Overhead squat 
(Weight: %80 1RM Power snatch)

Wod 2
5 ROUNDS
12 One arm dumbbell snatch (M:22.5/15 W:15/7.5)
15 Wallball (9/6)
Time cap: 10 min.

Wod 3
3 ROUNDS
20 Medball up sit up

9 Ekim 2020

Wod 1
2 ROUNDS 
500 m row 
5 Squat clean and jerk 
25 Burpees
5 Squat clean and jerk
50 DU
5 Squat clean and jerk
(Weight: 60/30 kg)

Wod 2
3 ROUNDS 
20 Medball Sit up
30 Russian twist

8 Ekim 2020

Wod 1
1 RM Deadlift 
…in 15 min.

Wod 2
1 RM Back squat
…in 15 min.

Wod 3
1 RM Bench press
…in 15 min.

7 Ekim 2020

Wod 1
30 Squat snatch (M:50/30 W: 30/15)
Time cap: 5 min.

Wod 2
15 AMRAP
7 Hang power snatch (40/20)
14 Toes to bar
21 Air squat 

Wod 3
30 Plate reverse burpees (10/5)
90 Plate crunch

6 Ekim 2020

Wod 1
15-12-9-6
Pull up
Wallball (9/6)
Tiime cap: 8 min.

Wod 2
5 ROUNDS
10 HSPU or 2 Wallwalk 
15 KB Swing (24/16)
Time cap: 12 min.

Wod 3
8 EMOM
Odd: 15 Row knee pull
Even: 20 Sit up

5 Ekim 2020

Wod 1
1-1-1-1-1-1
Squat clean

Wod 2
5-10-15-20
Hang power clean
Front squat 
Shoulder to overhead 
(M: 50/30 W:30/15)
Time cap: 15 min. 

Wod 3
70 V-up

4 Ekim 2020

Wod 1
FOR TIME
12 Power snatch(40/20)
50 DU or 100 SU
10 Power snatch(50/25)
50 DU or 100 SU
8 Power snatch(60/30)
50 DU or 100 SU
Time cap: 9 min. 

Wod 2
21-15-9
Snatch balance (30/15)
Push up
Sit up
Time cap: 12 min.

Wod 3
3 ROUNDS
20 Burpees

1 min. Rest between each rounds

3 Ekim 2020

Wod 1
3 ROUNDS
20 Dumbbell deadlift
15 Box step up with dumbbell 
50 DU or 100 SU
(Dumbbell weight: 17.5/12)
Time cap: 12 min.

Wod 2
4 ROUNDS
10 Two arm dumbbell shoulder to overhead 
M: 20 cal. Row W: 15 cal. Row
(Dumbbell weight: 22.5/15)
Time cap: 8 min. 

2 Ekim 2020

WOD
42 EMOM
1.min: 5 Sumo deadlift (M:100/60 W:60/30)
2.min: 20 Jump lunge
3.min: 7 Strict pull up
4.min: 15 Push up
5.min: 12 Reserve barbell curl (20/15)
6.min: 12 Barbell triceps extension (20/15)
7.min: Rest

1 Ekim 2020

Wod 1
FOR TIME
21 Deadlift 
21 Burpees
15 Hang power clean 
15 Burpees
9 Push jerk
9 Burpees
(W:60/30 M:40/20)
Time cap: 9 min.

Wod 2
Every 2 min. for 10 min.
7 Back squat (70/40)
21 Air squat 

Wod 3
3 ROUNDS
20 Hands up Leg raise
20 Leg lift

30 Eylül 2020

Wod 1
5 ROUNDS
5 Deadlift (M: 110/60 W:60/30)
15 Push up
Time cap: 8 min. 

Wod 2
15-12-9-6-3
Hang power clean (40/20)
Toes to bar
Time cap: 10 min. 

Wod 3
200 DU or 400 SU

29 Eylül 2020

Wod 1
4 ROUNDS
20 Walking lunge
15 Up-down
10 Pull up
5 Handstand push up or 1 Wallwalk 
Time cap: 15 min.

Wod 2
3 ROUNDS
12 Dumbbell ground to overhead (17.5 / 7.5)
24 Box jump over 
Time cap: 10 min.

Wod 3
100 Sit up

28 Eylül 2020

Wod 1
5 ROUNDS
3 Bear complex (60/30)
40 DU or 80 SU
Time cap: 12 min.
“Bear complex”
1 Power clean
1 Front squat 
1 Push press
1 Back squat 
1 Push press

Wod 2
Every 2 min. for 20 min.
First 2 min: M:25 cal. Row
           W: 20 cal. Row
Second 2 min: M:25 Wallball
             W:20 Wallball

27 Eylül 2020

Wod 1
5 ROUNDS
5 Front squat (3 sec pause)
(%70/75)

Wod 2
20 Power snatch (40/20)
30 Burpees
20 Clean and Jerk (40/20)
20 Burpees
20 Thruster (40/20)
10 Burpees 
Time cap: 12 min. 

Wod 3
3 ROUNDS
20 V-up
40 sec. Plank

26 Eylül 2020

Wod 1
3 ROUNDS
10 Power snatch (TNG)
(M:30/20. W:25/15)
10 Bar over burpees 
Time cap: 7 min. 

Wod 2
3 ROUNDS
10 Clean and Jerk(TNG)
(M:40/25 W:25/15)
10 Burpees(no jump)
Time cap: 7 min. 

Wod 3
3 ROUNDS
10 Thruster (TNG)
(M:40/25 W:25/15)
30 Bar over jump 
Time cap: 7 min. 

25 Eylül 2020

Wod 1
12 EMOM
Odd: 15/12 Pull up
Even: 12/8 HSPU or 2 Wallwalk 

Wod 2
30-20-10
Wallball
Box jump
Time cap: 10 min.

Wod 3
1000 m Row

24 Eylül 2020

Wod 1
5 ROUNDS
5 Squat clean(M:60/30 W:40/20)
30 DU
Time cap: 9 min.

5 min. Rest

Wod 2
9-15-21
KB Swing(M:24/16 W:16/10)
Goblet squat
Push up
Time cap: 10 min.

5 min. Rest

Wod 3
Tabata / Sit up

23 Eylül 2020

Wod 1
5 ROUNDS
1 Snatch pull
1 Snatch high pull
1 Power snatch 
1 Hang squat snatch
1 Overhead squat
(Weight: % 70/80)

Wod 2
8 AMRAP
2-4-6-8-10-12-……
Hang squat snatch (40/20)
Toes to bar

Wod 3
9 EMOM
1.min: 15 Row knee pull
2.min: 20 V-up
3.min: 40 sec. Plank

22 Eylül 2020

Wod 1
21-18-15(40/20)
Back squat 

  • 2 DU or *4 SU

Time cap: 7 min. 

2 min. Rest

Wod 2
18-15-12
Overhead squat(40/20)
Cal. Row
Time cap: 9 min.

2 min. Rest 

Wod 3
15-12-9
Hang squat clean(40/20)
Bar over burpees 
Time cap: 8 min.

21 Eylül 2020

Wod 
42 EMOM
1.min: 10 Back squat (50/30)
2.min: 10 T-bar row(50/30)
3.min: 10 Bench press(50/30)
4.min: 10 Dumbbell shoulder press (17.5/10)
5.min: 10 Dumbbell triceps extension (22.5/15)
6.min: 10 Barbell curl (25/15)
7.min: Rest

20 Eylül 2020

Wod 1
1-1-1-1-1-1 (climbing)
Power snatch 
…in 12 min. 

5 min. Rest

Wod 2
Every 4 min. for 20 min.
M:300 W:250 m Row
10 Dumbbell power clean(M:22.5/15 W:15/10)
5 HSPU or 1 Wallwalk 
15 Up-down

19 Eylül 2020

Wod 1
5 ROUNDS
5 Push jerk(%70)

Wod 2
20 AMRAP
5 Pull up
10 Push up
15 Air Squat

Wod 3
3 ROUNDS
30 DU
10/10 One arm KB up sit up

18 Eylül 2020

Wod 1
7 EMOM
2 Hang squat clean + 1 Split jerk
(M:80/40 W:40/20)

Wod 2
3 ROUNDS
5 AMRAP
30 KB Swing(M:24/16 W:16/10)
30 Air squat
Remaining time max reps Burpees
3 min. between each rounds

17 Eylül 2020

Wod 1
Every 30 sec. for 10 min.
1 Squat snatch (M:60/30 W:35/20)

Wod 2
15-12-9
Dumbbell thruster(17.5/10)
Dumbbell burpees
   2 min. Rest 
75 Wallball
Total time cap: 15 min.

Wod 3
2 ROUNDS
100 DU
25 Medball sit up

16 Eylül 2020

Wod 1
4 ROUNDS
15 KB Sumodeadlift high pull
12/12 One arm seated KB press
25 V-up
(KB Weight: 24/12 kg)

Wod 2
3 ROUNDS
50 DU
10/10 One arm KB up sit up(16/10 kg)

15 Eylül 2020

Wod 1
7 EMOM
3 Back squat (90/40)

Wod 2
7 EMOM
7 Floor dumbbell chest press (25/12,5)

Wod 3
7 EMOM
7 Barbell row(60/30)

Wod 4
7 EMOM
4 Shoulder press(40/20)

14 Eylül 2020

Wod 1
7 ROUNDS 
5 Overhead squat (M:60/30 W:40/20)

Wod 2
Every 3 min. for 15 min. 
14 Wallball
14 Medball push up
14 Jump lunge with medball

Wod 3
3 ROUNDS
20 Medball Russian twist 
20 Medball sit up

13 Eylül 2020

Wod 1
3 ROUNDS
300 m Row
25 Hang power clean (40/20)
50 Air squat
Time cap:15 min. 

7 min. Rest

Wod 2
3 ROUNDS
15 HSPU or 3 Wallwalk 
15 Pull up
15 Shoulder to overhead (40/20)
15 Front squat(40/20)
Time cap: 15 min. 

12 Eylül 2020

Wod 1
6 ROUNDS
2 Deadlift (%90)

Wod 2
3 ROUNDS
12 Dumbbell suitcase dedlift(right)
9 One arm dumbbell hang power clean (right)
6 One arm dumbbell push press (right)
10 Burpees
12 Dumbbell suitcase dedlift(left)
9 One arm dumbbell hang power clean (left)
6 One arm dumbbell push press (left)
10 Burpees
Time cap: 18 min.
(Weight: M:22.5/15 W:15/10)

Wod 3
50 Leg lift 
40 Sit up
30 V-up

11 Eylül 2020

Wod 1
7 EMOM
1 Power snatch
1 Low hang power snatch 
1 Hip hang power snatch
(Weight: %85-90 1RM Power snatch)

Wod 2
Cash in 30 Power snatch
3 ROUNDS
50 DU
15 Toes to bar
Cash out 30 Power snatch
Time cap:12 min.
(M:30/20 W:25/15)

Wod 3
4 ROUNDS
40 sec. Plank
20 sec. Rest

10 Eylül 2020

Wod 1
3 ROUNDS
7 Back squat (70/30)
21 Air squat

Wod 2
3 ROUNDS
5 Strict pull up
20 Barbell row (20/15)

Wod 3
3 ROUNDS
7 Bench press, on rack(60/30)
14 Push up

Wod 4
3 ROUNDS
12 One arm triceps extension (25/12,5)
12 Barbell curl (20/15)

9 Eylül 2020

Wod 1
3 ROUNDS
15 Back squat
12 Front squat 
9 Overhead squat
50 DU
15 Push jerk
12 Push press
9 Strict press
50 DU
(Weigt M:40/20 W:30/15)
Time cap: 25 min. 

Wod 2
3 ROUNDS
30 Medball Russian twist 
30 Medball sit up

8 Eylül 2020

Wod 1
10 EMOM
Odd: 10 Thruster (40/20)
Even: 10 Pull up

5 min. Rest

Wod 2
4 ROUNDS
15 Plate ground to overhead 
12 Plate overhead back lunge
Time cap: 7 min. 
(M:20/15 W:15/10)

5 min. Rest

Wod 3
15-12-9-12-15
KB Swing (M:24/16 W:16/10)
Wallball (9/6)
Time cap: 9 min. 

7 Eylül 2020

Wod 1
2-2-2-2-2 Squat clean (climbing) (TNG)

Wod 2
20 EMOM
1.min: 15 Deadlift
2.min: 12 Hang power clean 
3.min: 9 Push jerk
4.min: Rest 
(Weight: M: 40/20 W:30/15)
Every break 5 Burpees
(Deadlift ve Hang power clean hareketlerinden sonra halter yere bırakılmayacak)

Wod 3
3 ROUNDS
40 Leg raise
30 Saw plank
20 V-up

6 Eylül 2020

Wod 1
8 EMOM
Odd: 1 Power snatch + 1 Hang squat snatch 
Even: 1 Squat snatch + 1 Overhead squat
(Weight: %70-75)

Wod 2
7 AMRAP 
15-12-9
Overhead squat (M:40/30 W:30/15)
Box jump

  • Remaining time max reps Pull up

Wod 3
7 AMRAP
15-12-9
Hang squat snatch (M:40/30 W:30/15)
Bar over burpees 
Remaining time max reps Toes to bar

5 Eylül 2020

Wod 1
9-15-21
Cal. Row
Push jerk (M:50/30 W:35/20)
Pull up
Bench press (M:50/30 W:35/20)
Time cap: 15 min.

Wod 2
3 ROUNDS 
5 tour Run
50 DU
10 Burpees
Time cap: 15 min.

4 Eylül 2020

Tabata workout

  1. TABATA: Goblet Squat
  2. TABATA: One Arm DB Bent-over Row
  3. TABATA: One Arm Push Press
  4. TABATA: One Arm DB Snatch
  5. TABATA: One Arm Triceps Extension
  6. TABATA: One Arm Biceps Curl

Men: 15kg/10kg
Women: 10kg/5kg

3 Eylül 2020

Wod 1
10 AMRAP
5 Hang squat clean (M:50/30 W:35/20)
7 Pull up
10 Push up

5 min. Rest

Wod 2
10 AMRAP
5/5 KB Snatch (M:24/16 W:16/10)
10 KB Swing
10 m One arm KB Overhead farmers carry(Right)
10 m One arm KB Overhead farmers carry(Left)

Wod 3
3 ROUNDS
30 Saw plank 
30 Leg raise

2 Eylül 2020

Wod 1
Every 90 sec for 6 min.
6 Front squat (%80)

4 min. Rest

Wod 2
1000 m Row

  • Remaining time max reps Push up

Time cap: 8 min.

3 min. Rest 

Wod 3
120 Air squat

  • Remaining time max reps KB Swing

Tiime cap: 8 min.

3 min. Rest

Wod 4
120 Sit up

  • Remaining time max reps Leg lift

Tiime cap: 8 min.

1 Eylül 2020

Wod 1
Every 2 min. for 10 min.
12 Deadlift (M:60/40 W:40/25)
15 Wallball

Wod 2
5 ROUNDS
6/6 One arm dumbbell hang clean and jerk 
12 Burpees
Time cap: 12 min.
(Dumbbell weight: M:22.5/15 W:15/10)

Wod 3
3 ROUNDS
10 Toes to bar
30 DU
Time cap: 10 min. 

31 Ağustos 2020

Wod 1

7 ROUNDS

1 Power snatch 

1 Hang power snatch 

2 Overhead squat 

(Her round ağırlık artırılacak)

Time cap: 10 min.

 

Wod 2

FOR TIME

15 Hang power snatch 

50 DU

15 Snatch balance

50 DU

15 Overhead squat 

50 DU

 

12 Hang power snatch 

12 Up-down

12 Snatch balance

12 Up-down

12 Overhead squat 

12 Up-down

 

9 Hang power snatch 

8 Burpees

9 Snatch balance

8 Burpees

9 Overhead squat 

8 Burpees

Time cap: 25 min.

(Weight   M:40/20   W:30/15)

30 Ağustos 2020

WOD

17-14-11-8-5

Cal. Row

Wallball

KB Swing (M:24/16   W:16/10)

 

2 min.

 

5-8-11-14-17

Cal. Row

Wallball

KB Swing

TOTAL TIME CAP: 28 min.

29 Ağustos 2020

Wod 

35 EMOM

1.min: 30 DU or 60 SU

2.min: 15/12 Deadlift (40/20)

3.min: 40 sec. Plank

4.min: 12/8 Burpees

5.min: 15/12 Back squat (40/20)

6.min: 30 Leg lift

7.min: Rest

28 Ağustos 2020

Wod 1

5 ROUNDS

12/12 Dumbbell suitcase deadlift

9/9 One arm dumbbell push press 

6/6 One arm dumbbell overhead squat 

(M:22.5/15   W:15/10)

Time cap: 15 min.

 

Wod 2

12 EMOM

Odd: 12/10 cal. Row

Even:  10 HSPU or 2 Wallwalk 

 

Wod 3

30 Toes to bar

27 Ağustos 2020

Wod 1

7 EMOM

4 Thruster (..on rack)

(M:70/40   W:35/20)

 

Wod 2

15 EMOM

1.min: 12/10 Plate squat clean(M:20/15   W:15/10)

2.min:  10 Pull up

3.min: 12/10 Up-down

 

Wod 3

9 EMOM

1.min: 15 Row knee pull

2.min: 10 Plate up sit up 

3.min: 40 sec. Plank

26 Ağustos 2020

Wod 1

15 AMRAP

7 Snatch deadlift

5 Hang power snatch

3 Overhead squat

30 DU or 60 SU

(M:50/30   W:35/20)

 

5 min. Rest

 

Wod 2

15 AMRAP

50 Wallball

40 Box jump

30 Toes to bar

20 Medball burpees

25 Ağustos 2020

Wod 1

7 EMOM

3 Hang squat  clean (M:70/40   W:40/20)

 

Wod 2

Every 3 min. for 24 min.

First 3 min: 

20 Deadlift (40/20)

7 Hang squat clean (40/20)

15 Push up

 

Second 3 mn:

10 Burpees

20 Jump lunge 

30 Crunch

24 Ağustos 2020

Wod 1

3 ROUNDS

500 m Row

21 Deadlift (70/40)

12 Bench press (60/30)

 

Wod 2

9 EMOM

1.min: 15 Row knee pull

2.min: 20 Leg lift

3.min: 25 Saw plank

23 Ağustos 2020

Wod 1

5 ROUNDS

5 Back squat (3 sec. pause)

(Weight: %80)

 

Wod 2

FOR TIME

50 Hang power snatch (40/20)

2 min. Rest

75 Air squat

75 HR Push up

75 Air squat

2 min. Rest

50 Hang power clean(40/20)

Time cap: 25 min. 

 

Wod 3

100 Sit up

22 Ağustos 2020

Wod 1

12 EMOM

1-2-3-4. min: 3 Power clean(TNG) (%70)

5-6-7-8.min: 2 Power clean(TNG) (%80)

9-10-11-12. min: 1 Power clean (%90)

 

Wod 2

4 ROUNDS

250 m Row

25 Wallball

15 Box step up with medball

Time cap: 18 min.

21 Ağustos 2020

Wod 1

7 EMOM

1 Push jerk + 1 Split jerk (%90)

 

Wod 2

3 ROUNDS

20 One arm dumbbell snatch 

(M:22,5/15   W:15/10)

10 Toes to bar

Time cap: 7 min. 

 

Wod 3

3 ROUNDS

10 Jump lunge 

10 Pull up

20 Air squat 

20 Push up

Time cap: 10 min.

20 Ağustos 2020

Wod 1

FOR TIME

20 Power snatch (30/15)

20 Burpees

15 Power snatch (40/20)

15 Burpees

10 Power snatch (50/25)

10 Burpees

5 Power snatch (60/30)

5 Burpees

Time cap: 13 min.

 

Wod 2

17-14–11-8-5

Overhead squat

Hang power clean and jerk

V-up

Time cap: 15 min.

(M:40/30   W:30/20)

19 Ağustos 2020

Wod 1

Every 2 min. for 10 min.

5 Bear complex (60/30)

”Bear complex”

1 Power clean

1 Front squat

1 Push press

1 Back squat

1 Behind neck push press

 

Wod 2

21-15-9

Sumodeadlift high pull (M:40/30   W:30/20)

Front squat (M:40/30   W:30/20)

*2 DU or *4 SU

Time cap: 10 min.

 

Wod 3

40-30-20

Saw plank

Sit up

18 Ağustos 2020

Wod 1

Death by Clean and Jerk

1.min: 1 Clean and Jerk

2.min: 2 Clean and Jerk

3.min: 3 Clean and Jerk

4.min: 4 Clean and Jerk

5.min: 5 Clean and Jerk

6.min: 6 Clean and Jerk

7.min: 7 Clean and Jerk

8.min: 8 Clean and Jerk

9.min: 9 Clean and Jerk

10.min: 10 Clean and Jerk

(M: 50/30   W:30/20)

 

5 min. Rest

 

Wod 2

17-14-11-8-5

KB Swing (24/16)

Wallball (9/6)

Time cap: 10 min.

 

Wod 3

FOR TIME

50 Leg lift

50 Leg raise

17 Ağustos 2020

Wod 1

7 AMRAP

1-2-3-4-5-6-7-…..

Power snatch (M:60/40   W:35/20)

HSPU or *3 Push up

4 min. Rest

Wod 2

7 AMRAP

2-4-6-8-10-…

Overhead squat(40/20)

Push press(40/20)

4 min. Rest

Wod 3

7 AMRAP

3-6-9-12-15-….

Plate up sit up (20/10)

Knees to elbows

16 Ağustos 2020

Wod 1

40-30-20-10

One arm dumbbell snatch

Box jump

(M:22.5 / 15   W:15/10)

Time cap: 15 min.

5 min. Rest

Wod 2

16 EMOM

1.min: 30 DU or 60 SU

2.min: 20/15 V-up

3.min: 12/8 Burpees

4.min: 20 Sit up

15 Ağustos 2020

Wod 1

Every 2 min. for 10 min.

2 Power clean

2 Squat clean

10 Burpees

(M:70/40   W:40/25)

5 min. Rest

Wod 2

FOR TIME

20 Hang power clean and jerk (40/20)

12 Toes to bar

15 Hang power clean and jerk (50/25)

12 Toes to bar

10 Hang power clean and jerk (60/30)

12 Toes to bar

5 Hang power clean and jerk (70/35)

12 Toes to bar

Time cap: 12 min.

Wod 3

4 ROUNDS

10 Plank press

30 sec. Plank

30 sec. Rest

14 Ağustos 2020

Wod 1

4 ROUNDS

500 m Row

30 step walking lunge

20 Push up

10 Deadlift (M:70/40   W:40/25)

Time cap: 24 min.

Wod 2

3 ROUNDS

40 Leg lift

30 sec. Plank

20 Sit up

13 Ağustos 2020

Wod 1

5 ROUNDS

5 Power clean(M:60/40   W:35/20)

10 Toes to bar

20 Air squat

Time cap: 12 min.

5 min. Rest

Wod 2

5 ROUNDS

200 m Row

30 Sit up

Time cap: 12 min.

12 Ağustos 2020

Wod 1

21-15-9

Sumodeadlift high pull(40/20)

Wallball

Time cap: 8 min.

5 min. Rest

Wod 2

15-12-9

Power clean (40/20)

Front squat (40/20)

Time cap: 7 min.

5 min. Rest

Wod 3

12-9-6

Burpee-pull up

Thruster (40/20)

Time cap: 6 min.

11 Ağustos 2020

Wod 1

5*3 Front squat (3 sec. pause)

(Weight: %90)

Wod 2

15-12-9-6-3

Hang power snatch (M:35/20   W:25/10)

Box jump

*2 Jump lunge 

Time cap: 12 min.

10 Ağustos 2020

WOD

42 EMOM

1.min: 2 Squat snatch (60)

2.min: 10 HSPU

3.min: 12/10 Cal. Row

4.min: 3 Power clean (TNG)

5.min: 12 Pull up

6.min: 40 DU

7.min: Rest

9 Ağustos 2020

Wod 1

Every 3 min. for 30 min.

First 3 min:

5 Power snatch (M:50/30   W:35/20)

10 Toes to bar

15 Air squat

Second 3 min:

5 Clean and Jerk (M:50/30   W:35/20)

10 Push up

15 cal. Row

Wod 2

8 EMOM

Odd: 15/12 Row knee pull

Even: 20/15 V-up

8 Ağustos 2020

Wod 1

7 EMOM

1 Power clean

1 Hang squat clean

1 Front squat

1 Jerk

(Weight:%70)

Wod 2

FOR TIME

50 DU or 100 SU

40 Hang power clean

75 DU or 150 SU

30 Front squat

100 DU or 200 SU

20 Z Press(Seated shoulder press)

(M:40/25   W:30/15)

Time cap: 15 min.

Wod 3

2 ROUNDS

30 sec. Superman

30 Saw plank

30 sec. Superman

30 Saw plank

7 Ağustos 2020

Wod 1

21-15-9

Back squat (M:40/25   W:30/15)

Box jump

Push up

Time cap: 10 min.

Wod 2

16 EMOM

1.min: 12/10 cal. Row

2.min: 10 Floor chest press on rack(60/30)

3.min: 20 step walking lunge

4.min: 20/15 V-ups

Wod 3

50 Toes to bar

6 Ağustos 2020

Wod 1

12 AMRAP

12 Dumbbell deadlift

9 Dumbbell hang power clean

6 Dumbbell jerk

50 DU

(Weight: M:22.5/15   W:15/10)

5 min. Rest

Wod 2

12 AMRAP

9 Burpee touch to target

12 Pull up

15 Plate ground to overhead (M:20/15   W:15/10)

Wod 3

3 ROUNDS

30 Leg lift

30 Back extension

5 Ağustos 2020

Wod 1

7 EMOM

1 Snatch high pull

1 Hang squat snatch

1 Snatch balance

1 Overhead squat

(Weight: %70)

Wod 2

30-20-10

Snatch balance (20/15)

Barbell up sit up

Time cap: 12 min.

Wod 3

4 ROUNDS

30 sec. Right side plank

30 sec Plank

30 sec. Left side plank

30 sec. Rest

4 Ağustos 2020

WOD
42 EMOM
1.min: 12/10 cal. Row
2.min: 15 Push up
3.min: 10 Pull up
4.min: 10 Setaed KB press (24/12)
5.min: 15/12 Thruster (20/15)
6.min: 12/8 Burpees
7.min: REST

3 Ağustos 2020

Wod 1
3 ROUNDS
20 One arm dumbbell snatch
30 Push up
Time cap: 10 min.
(M:22.5/15 W:15/10)

5 min. Rest

Wod 2
3 ROUNDS
10/10 One arm dumbbell push press
30 Air squat
Time cap: 9 min.
(M:22.5/15 W:15/10)

5 min. Rest

Wod 3
3 ROUNDS
15 Plate up sit up (15/10)
15 Toes to bar
Time cap: 8 min.

2 Ağustos 2020

Wod 1
10 AMRAP
3 Power clean (TNG)
6 HSPU
9 Pull up
(M:70/40 W:40/20)

Wod 2
8 EMOM
Odd: 15/10 cal. Row
Even: 10 Shoulder to overhead
(M:60/40 W:35/20)

Wod 3
2 ROUNDS
50 Mountain climbing
20 Kneews to elbows

1 Ağustos 2020

Wod 1
7 EMOM
3 Hang squat snatch (%80)

Wod 2
15-12-9-6-3
Muscle snatch
Shoulder press
(M:35/20 W:25/10)
Time cap: 10 min.

Wod 3
1K Row

31 Temmuz 2020

Wod 1

10-9-8-7-6-5-4-3-2-1

Back squat (climbing)

Tiime cap: 15 min.

Wod 2

4 ROUNDS

15 Medball squat clean and jerk

15 Box step up with medball

Time cap: 12 min.

Wod 3

2 ROUNDS

50 Russian twist

50 Leg lift

30 Temmuz 2020

Wod 1

17-14-11-8-5

Deadlift (M:60/40   W:40/25)

Wallball

Medball push up

Time cap: 12 min.

Wod 2

3 ROUNDS

50 DU

10 Burpee-pull up

Time cap: 8 min.

Wod 3

3 ROUNDS

30 V-up

30 Sit up

30 Back extension

29 Temmuz 2020

Wod 1

20-16-12-8-4

Two arm seated dumbbell press (17.5/10)

Pull up

Time cap: 12 min

Wod 2

2 ROUNDS

750 m Row

40 Push up

40 Jump lunge

Time cap: 18 min.

28 Temmuz 2020

Wod 1

7 EMOM

1 Snatch deadlift

1 Hang squat snatch

1 Overhead squat

(Weight: %80)

5 min. Rest

Wod 2

Every 3 min. for 24 min.

First 3 min;

10 Thruster (40/20)

10 Bar over burpees

Second 3 min;

10 Sumodeadlift high pull (40/20)

50 Bar over jump

27 Temmuz 2020

Wod 1

3 ROUNDS

30 sec. Hold Wallsit

30 sec. Rest

30 sec. Hold hang Deadlift (60/30)

30 sec. Rest

40 sec. Hold hang pull up

20 sec. Rest

40 sec. Plank

20 sec. Rest

3 min. Rest

Wod 2

TABATA

1- Air squat

2- KB Swing(24/12)

3- Shoulder to overhead (40/20)

4- Hang power clean (40/20)

5- Sit up

* Her hareket arası 1 min. Rest

26 Temmuz 2020

Wod 1

20 Snatch balance (20/10)

15 Snatch balance (30/15)

10 Snatch balance (40/20)

5 Snatch balance (50/30)

Time cap: 10 min.

5 min. Rest

Wod 2

3 ROUNDS

20 Wallball

10/10 Dumbbell suitcase deadlift

75 DU or 150 SU

10 Toes to bar

20 One arm dumbbell snatch 

(Dumbbell weight, M:22,5 / 15   W:15/10)

Time cap: 20 min.

25 Temmuz 2020

Wod 1

10 Squat clean (M:50/30  W:25/10)

7/7 One arm dumbbell press

8 Squat clean (M:60/40  W: 30/15)

7/7 One arm dumbbell press

6 Squat clean (M:70/50   W:35/20)

7/7 One arm dumbbell press

4 Squat clean (M: 80/60   W:40/25)

7/7 One arm dumbbell press

2 Squat clean (M:90/70   W:45/30)

7/7 One arm dumbbell press

(Dumbbell weight= M:22.5/15   W:15/7.5)

Time cap: 15 min. 

Wod 2

Death by Power clean+push up

1.min.: 2 Power clean + 5 Push up

2.min: 2 Power clean + 7 Push up

3.min: 2 Power clean + 9 Push up

4.min: 2 Power clean + 11 Push up

5.min: 2 Power clean + 13 Push up

6.min: 2 Power clean + 15 Push up

7.min: 2 Power clean + 17 Push up

8.min: 2 Power clean + 19 Push up

9.min: 2 Power clean + 21 Push up

10.min: 2 Power clean + 23 Push up

(Weight: M:70/40   W:35/15)

Wod 3

4 ROUNDS

40 sec. Plank

20 sec. Rest

24 Temmuz 2020

Wod 1

3 ROUNDS

8 Turkish get up (right)

250 m Row

8 Turkish get up (left)

250 m row

(Weight: M:24/16   W:16/10)

Wod 2

3 ROUNDS

10 Toes to bar

45 sec. Plan

23 Temmuz 2020

Wod 1

10-9-8-7-6-5-4-3-2-1

Power clean (M:50/30   W:35/20)

Burpees – box jump

Time cap: 25 min.

Wod 2

FOR TIME

50 Plate up sit up(15/10)

50 Back extension

50 Saw plank

22 Temmuz 2020

WOD

10 AMRAP

50 cal. Row

50 KB Sumodeadlift high pull(24/16)

50 Push up

5 min. Rest

7 AMRAP

20 Deadlift

20 Back squat

20 Shoulder to overhead

(Weigt: 40/20)

4 min. Rest

5 AMRAP

10 Toes to bar

30 DU

50 Mountain climbing

21 Temmuz 2020

Wod 1

Every 90 sec. for 6 min.

7 Front squat

(M:70/40   W:40/20)

Wod 2

9-15-21

Overhead squat(40/20)

Pull up

Hang power clean (40/20)

Time cap: 10 min.

Wod 3

12 EMOM

1.min: 12/10 cal. Row

2.min: 20 V-up

3.min: 40 sec. Plank

20 Temmuz 2020

Wod 1

7 EMOM

1 Clean&Jerk + 5 Burpees

(M:70/40   W:40/20)

Wod 2

3 ROUNDS

27 Air squat

21 KB Swing

15 Box jump

Time cap: 13 min.

Wod 3

3 ROUNDS

50 DU

30 Leg raise

19 Temmuz 2020

Wod 1

3 ROUNDS

2 Push press (M:70/40   W:30/20)

3 ROUNDS

2 Push jerk (M:80/50   W:40/30)

3 ROUNDS

2 Split jerk (M:90/60   W:50/35)

*TOTAL TIME CAP: 12 min.

Wod 2

32-24-16-8

One arm dumbbell snatch (M:22.5/15   W:15/10)

Wallball

Time cap: 12 min.

Wod 3

2 ROUNDS

50 Medball Russian twist

30 Medball sit up

18 Temmuz 2020

Wod 1

6 AMRAP

Max. Reps Power snatch

(M:40/30   W:30/15)

Wod 2

4 ROUNDS

15 Front squat

15 Push press

15 Thruster

Time cap: 15 min.

(All unbroken, 30 DU every break)

(Weight: 20/15)

Wod 3

3 ROUNDS

30 Leg lift

50 Crunch

17 Temmuz 2020

Wod 1

5 ROUNDS

3 Deadlift (%95)

Wod 2

5 ROUNDS

3 Back squat(%95)

Wod 3

5 ROUNDS

10 Bench press

Wod 4

2K Row

16 Temmuz 2020

Wod 1

5 ROUNDS

3 Cluster (M:60/30   W:35/15)

20 Jump lunge

Time cap: 9 min.

Wod 2

Every 3 min. for 24 min.

First 3 min: 500 m Row

Second 3 min: 20 Burpees

15 Temmuz 2020

Wod 1

12 EMOM

0-4 min: 3 Power snatch (%70)

4-8 min: 2 Power snatch (%80)

8-12 min: 1 Power snatch (%90)

Wod 2

FOR TIME

60 DU

12 Bar over burpees

1 Power snatch

50 DU

12 Bar over burpees

2 Power snatch

40 DU

12 Bar over burpees

3 Power snatch 

30 DU

12 Bar over burpees

4 Power snatch

20 DU

12 Bar over burpees

5 Power snatch

(Weight: M: 60/30   W:35/15)

Time cap: 15 min. 

14 Temmuz 2020

WOD

Cash in 1.1 km Outdoor  Run

5 ROUNDS

21 Air squat

18 Push up

15 Deadlift M:60/40   W:40/20)

12 Box jump

9/9 One arm dumbbell push press

(M: 22.5 / 15   W:15 / 7.5)

Cash out 1.1 km Outdoor  Run

TIME CAP: 40 min.

13 Temmuz 2020

Wod 1

20 Bear complex (60/30)

Time cap: 10 min.

Wod 2

5 ROUNDS

7 Bent over barbell row (50/30)

7 HSPU (2 Wallwalk or 20 sec. Handstand hold)

Time cap: 10 min.

Wod 3

FOR TIME

40 Toes to bar

12 Temmuz 2020

Wod 1

Every 30 sec. for 8 min.

1 Squat snatch (M:60/30   W:40/20)

4 min. Rest

Wod 2

10 EMOM

Odd: 10 Thruster (40/20)

Even: 10 Pull up

5 min. Rest

Wod 3

8 AMRAP

10 Up-down

20 Sit up

30 sec. Plank

11 Temmuz 2020

Wod 1

10 AMRAP

5-10-15-20-25-…. Dumbbell clean and jerk

*Her set arası 30 DU or 60 SU

(Dumbbell weight: M:17.5 / 12.5   W:12.5 / 7.5)

Wod 2

20 EMOM

1.min: 10 Up-down

2.min: 10 Toes to bar

3.min: 15 Back squat (20/15)

4.min: 30 Barbell crunch

10 Temmuz 2020

Wod 1

10 EMOM

1 Power clean and split jerk

3 sec. pause below knee

3 sec. pause above knee

(Weight: M:80/40   W:40/20)

Wod 2

4 ROUNDS

15 Plate ground to overhead

15 Plate overhead lunge

15 Plate up sit up

45 DU

Time cap:18 min.

(Plate weight: 15/10)

9 Temmuz 2020

Wod 1

30 Hang squat snatch (M:50/30   W:30/15)

Time cap: 6 min.

4 min. Rest

Wod 2

5 ROUNDS

7 Deadlift  (M:80/50   W:50/30)

14 Push up

21 Air squat

5 tour Run

Time cap: 15 min.

Wod 3

5 ROUNDS

20 Saw plank

20 Sit up

8 Temmuz 2020

Wod 1

5 ROUNDS

5 Back squat (3 sec. pause)

(Weight; climbing)

Wod 2

Every 3 min. for 24 min.

First 3 min;

7/7 Suitcase KB deadlift

10 KB Swing

20 KB Russian twist

Second 3 min;

9 Pull up

12 Goblet squat

15 V-up

(KB Weight. M:24/16   W:16/12)

7 Temmuz 2020

Wod 1

10 EMOM

Odd: 12/10 cal. Row

Even: 2 Squat clean (M:90/50   W:60/30)

5 min. Rest

Wod 2

15 AMRAP

15 Walllball

12 Hang power clean (40/20)

9 Front squat (40/20)

6 Bar over burpees

Wod 3

2 ROUNDS

25 Sit up

30 sec. Superman

25 Sit up

30 sec. Superman

6 Temmuz 2020

Wod 1

10 EMOM

Odd: 6 Power snatch (TNG)

Even: 8 Overhead squat

(Weight  M:40/30  W:30/15)

5 min. Rest

Wod 2

5 ROUNDS

12 One arm dumbbell snatch

6/6 One arm dumbbell overhead squat

30 DU or 60 SU

Time cap: 18 min.

(Weight  M:17.5/12.5   W:12.5/7.5)

Wod 3

100 Saw plank

5 Temmuz 2020

42 EMOM

1.min: 40 DU

2.min: 15 Sit up

3.min: 50 Mountain climbing

4.min: 12 Plate up sit up (15/10)

5.min: 3 tour Run

6.min: 40 sec. Plank

7.min: Rest

4 Temmuz 2020

30-20-10

Deadlift

Push up

Hang power clean

Air squat

Pull up

Push jerk

Toes to bar

Burpees

Cal. Row

* 3 min. Rest between each rounds

Time cap: 40 min.

(Weight: M:40/20   W:30/15)

3 Temmuz 2020

Wod 1

3 ROUNDS

10 One arm KB snatch (right)

20 m One arm KB overhead farmer’s carry(right)

10 One arm KB snatch (left)

20 m One arm KB overhead farmer’s carry(left)

500 m Row

Time cap: 15 min.

(KB Weigt M:24/16   W:16/10)

5 min.

Wod 2

5-8-11-14-17

Burpees touch to target

Goblet squat

KB Swing

Time cap: 15 min.

2 Temmuz 2020

Wod 1

5 ROUNDS

7 Snatch deadlift

7 Hang power snatch

7 Overhead squat

Time cap: 10 min.

(Weight: M:40/30   W:30/15)

5 min. Rest

Wod 2

21-15-9

Front squat

Shoulder to overhead

Box jump

Time cap: 15 min.

(Weight: M: 50/30   W:35/15)

Wod 3

3 ROUNDS

30 DU

30 Medball sit up

1 Temmuz 2020

Wod 1

2*5 Back squat %70

2*4 Back squat  %80

2*3 Back squat  %90

2*2 Back squat  %95

Wod 2

3 ROUNDS

20 cal. Row

20 Push up

15 Rack barbell row

15 Floor dumbbell chest press

(M:22,5/15   W:15/10)

Wod 3

9 EMOM

1.min: 15 Row knee pull

2.min: 25 Leg lift

3.min: 30 Back extension

30 Haziran 2020

Wod 1

6 ROUNDS

1 Power clean

1 Hang squat clean

1 Front squat

1 Jerk

(Weight: %80 1RM Clean and Jerk)

Wod 2

4 ROUNDS

5 Power clean (TNG) M:60/40   W:35/15

10 Toes to bar

15 Wallball (9/6)

Time cap: 12 min.

 

Wod 3

5 ROUNDS

1 min. Plank

30 sec. Rest

 

29 Haziran 2020

Wod 1

Every 2 min. for 30 min

0-6 min.

First 2 min: 20 Hang squat snatch (20/15)

Second 2 min: 50 DU or 100 SU

Third 2 min: 15 Burpees

6-12 min.

First 2 min: 25 Hang squat snatch (20/15)

Second 2 min: 60 DU or 120 SU

Third 2 min: 20 Burpees

12-18 min.

First 2 min: 30 Hang squat snatch (20/15)

Second 2 min: 70 DU or 140 SU

Third 2 min: 25 Burpees

18-24 min.

First 2 min: 35 Hang squat snatch (20/15)

Second 2 min: 80 DU or 160 SU

Third 2 min: 30 Burpees

24-30 min.

First 2 min: 40 Hang squat snatch (20/15)

Second 2 min: 100 DU or 200 SU

Third 2 min: 35 burpees

Wod 2

50 Saw plank

50 Sit up

50 Back extension

28 Haziran 2020

Wod 1

7 ROUNDS

2 Split jerk (%80-90)

Wod 2

15-12-9-6-3

Hang squat clean (40/20)

Box jump

Pull up

Time cap:12 min.

Wod 3

30-20-10

Hollow rock

Row knee pull

27 Haziran 2020

7 ROUNDS

3 Squat snatch (M:60/30   W:35/15)

5 tour Run

8 Handstand push up

10 Toes to bar

Time cap: 35 min.

26 Haziran 2020

 

42 EMOM

1.min: 12/10 cal. Row

2.min: 12/10 One arm dumbbell snatch

3.min: 15/12 Knees to elbows

4.min: 30 DU or 60 SU

5.min: 20 Dumbbell sumo squat

6.min: 20 V-up

7.min: Rest

(Dumbbell weight: M: 22,5/15   W: 15/10 )

25 Haziran 2020

Wod 1

10 AMRAP

7 Deadlift (M:80/50  W:50/30)

14 Wallball

21 DU

5 min. Rest

Wod 2

5 ROUNDS

7/7 Seated one arm dumbbell press

7 Dumbbell over Burpees

(Dumbbell weight: M:17.5/12.5   W:12.5/7.5)

Time cap: 10 min.

5 min. Rest

Wod 3

2 ROUNDS

40 Leg raise

40 Back extension

40 Saw plank

24 Haziran 2020

Wod 1

5 ROUNDS

3 Clean and Jerk (M:60/30   W:40/20)

2 Cindy

3 min. Rest

5 ROUNDS

3 Power snatch (M:60/30   W:40/20)

2 Cindy

TOTAL TIME CAP: 35 min.

Wod 2

100 Sit up

23 Haziran 2020

Wod 1

5*3 Front squat (%85-90)

 

Wod 2

Every 3 min for 27 min

First 3 min: 500 m Row

Second 3 min: 15 Squat clean (M:50/30  W:35/15)

Third 3 min: 25 KB Swing (M:24/16  W:16/12)

22 Haziran 2020

Wod 1

10 EMOM

Odd: 3 Power snatch

Even: 1 Squat snatch + 2 Overhead squat

(Weight: 60/30)

 

4 min. Rest

 

Wod 2

10 AMRAP

9-15-21

Hang power snatch (M:40/20  W:30/15)

Box jump

*Remaining time max reps Knees to elbows

 

Wod 3

9 EMOM

1.min: 20 Plank press

2.min: 20/20 sec Side plank

3.min: 20 Hollow rock

21 Haziran 2020

Wod 1

4 ROUNDS

4 Shoulder press (%85-90)

Wod 2

4 ROUNDS

3 Push press (%85-90)

Wod 3

4 ROUNDS

2 Push jerk (%85-90)

Wod 4

3 ROUNDS

40 Walking lunge

30 Bent over dumbbell row (17,5 / 10 kg)

20 Knees to elbows

10 tour Run

20 Haziran 2020

WOD

5 ROUNDS

15 Wallball(9/6)

15 KB Sumodeadlift high pull (24/16)

15 Push up

15 Pull up

7 tour Run

Time cap: 30 min.

19 Haziran 2020

Wod 1

30-20-10

Cal. Row

Hang power clean (40/20)

Burpees

Shoulder to overhead (40/20)

Time cap: 20 min.

Wod 2

3 ROUNDS

50 Leg lift

40 Saw plank

30 Sit up

18 Haziran 2020

Wod 1

1-1-1-1-1-1 Power clean

Wod 2

12 EMOM

Odd: 4 Cluster/TNG (M:50/30  W:30/15)

Even:  40 DU

Wod 3

9 EMOM

1.min: 30 Leg raise

2.min: 30 Back extension

3.min: 40 sec. Plank

17 Haziran 2020

Wod 1

FOR TIME

75 Wallball

50 Box jump over

25 Pull up

Time cap: 15 min.

5 min. Rest

Wod 2

15 AMRAP

10 One arm dumbbell snatch

10 m One dumbbell overhead walking lunge(right)

10 m One dumbbell overhead walking lunge(left)

(Weight: M: 22,5/15   W:15/10)

16 Haziran 2020

Wod 1

0-3 min:

5 Squat snatch

9 Burpees

3-6 min:

4 Squat snatch

12 Burpees

6-9 min:

3 Squat snatch

15 Burpees

9-12 min:

2 Squat snatch

18 Burpees

12-15 min:

1 Squat snatch

21 Burpees

(Weight: 60/30)

Wod 2

Every 5 min. for 20 min.

75 Jumping jack

50 Mountain climbing

20 Sit up

10 V-up

15 Haziran 2020

Wod 1

7 EMOM

1 Power clean

1 Hang squat clean

1 Split jerk

(Weight: %90)

5 min. Rest

Wod 2

5 ROUNDS

7 One arm dumbbell hang clean and jerk(right)

7 Handstand push up or 30 sec. Hold

7 One arm dumbbell hang clean and jerk(left)

7 Toes to bar

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

Time cap: 12 min.

4 min. Rest

Wod 3

3 ROUNDS

30 Russian twist

30 Medball sit up

14 Haziran 2020

Wod 1

3-3-3-3-3-3

Thruster (climbing / on rack)

Wod 2

5 ROUNDS

5 Cluster / TNG (M:50/30  W:30/15)

10 Toes to bar

15 KB Swing (24/16)

20 V-up

Time cap: 20 min.

13 Haziran 2020

Wod 1

7 ROUNDS

1 Push press + 1 Push jerk + 1 Split jerk

(Weight: %90  1RM Push press)

Wod 2

FOR TIME

33 Air squat

33 Push up

27 Air squat

27 Push up

500 m Row

21 Back squat

21 Push press

15 Front squat

15 Push jerk

500 m Row

(Weight: 50/30 kg)

Time cap: 16 min.

Wod 3

4 ROUNDS

40 sec On Plank

20 sec Off

12 Haziran 2020

Wod 1

3 ROUNDS

15 Hang power snatch(40/20)

15 Overhead squat(40/20)

8/8 One arm dumbbell push press (22,5/12,5)

Time cap: 12 min.

5 min. Rest

Wod 2

5 ROUNDS

20 Floor dumbbell chest press (22,5/12,5)

10 Pull up

Time cap: 15 min.

Wod 3

3 ROUNDS

15 L-sit

30 Back extension

11 Haziran 2020

Wod 1

4 ROUNDS

7 Thruster

14 Hang power clean

21 Deadlift

 (M:50/30  W:30/15)

Time cap: 16 min.

4 min. Rest

Wod 2

Every 5 min. for 20 min.

250 m Row

10 Burpees

50 DU or 100 SU

10 Haziran 2020

Wod 1

5 ROUNDS

5 Back squat on  box (100/50)

Wod 2

3 ROUNDS

27 KB Swing (24/16)

21 KB Sumodeadlift high pull

15 Goblet squat

9 Burpee box jump

Time cap: 18 min.

Wod 3

30-20-10

V-up

Saw plank

9 Haziran 2020

Wod 1

Go to 3 Power clean max (unbroken)

….in 12 min

* Her round ağırlık artırılacak.

Wod 2

FOR TIME

30 Hang power clean(30/15)

60 Air squat

20 Hang power clean (40/20)

40 Air squat

10 Hang power clean (50/30)

20 Air squat

5 Hang power clean (60/40)

10 Air squat

Time cap: 14 min.

Wod 3

3 ROUNDS

30 Leg lift

45 sec. Plank

8 Haziran 2020

WOD

Every 4 min. for 36 min.

First 4 min;

3 Snatch (60/30)

10 Burpees

15 Plate up sit up (15/10 kg)

Second 4 min;

5 Clean and jerk (60/30)

40 DU

10 Toes to bar

Third 4 min;

15 Wallball (9/6 kg)

15 cal. Row

15 V-up

7 Haziran 2020

Wod 1

12 EMOM

1-5-9-13.min: 4 Power clean (%60)

2-6-10-14. min: 3 Power clean (%70)

3-7-11-15.min: 2 Power clean (%80)

4-8-12-16 min: 1 Power clean (%90)

Wod 2

3 ROUNDS

20 Medball Cluster

25 Medball sit up

30 DU or 60 SU

6 Haziran 2020

Wod 1

21-15-9

Floor Dumbbell chest press (22,5/15 kg)

Pull up

Wod 2

21-15-9

Front squat (40/20)

Shoulder to overhead (40/20)

Wod 3

21-15-9

Medball sit up

Knees to elbows

5 Haziran 2020

Wod 1

3-3-3-3-3-3  Deadlift (%90)

…in 10 min.

Wod 2

Cash in 750 m Row

2 ROUNDS

50 KB sumo squat (M:24/16  W:16/12)

40 Push up

30 Jump lunge

20 (10/10) One arm KB Hang clean

10 Pull up

Cash out 750 m Row

Time cap: 30 min.

4 Haziran 2020

Wod 1

7 EMOM

3 Hang squat snatch (60/30)

5 min. Rest

Wod 2

21-15-9

Overhead squat (40/20)

Box jump

Time cap: 9 min.

5 min. Rest

Wod 3

21-15-9

KB Swing (M:24/16   W:16/12)

Burpees

Time cap: 9 min

3 Haziran 2020

Wod 1

3 ROUNDS

10/10 Dumbbell Suitcase deadlift (22,5/12,5)

20 Wallball

30 DU or 60 SU

Time cap: 12 min.

5 min. Rest

Wod 2

20 EMOM

1.min= 12 Back squat (40/20)

2.min= 8 Shoulder press (40/20)

3.min= 30 Bar over Jump

4.min= 20 V-up

2 Haziran 2020

Wod 1

Every 90 sec. for 15 min.

1 Power clean

1 Hang power clean

1 Hang squat clean

1 Split jerk

(Weight: %80)

 

5 min. Rest

 

Wod 2

15-12-9

Hang power clean (40/20)

Air squat

12-9-6

Hang squat clean (40/20)

Push up

9-6-3

Clean and jerk (40/20)

Pull up

TOTAL TIME CAP: 15 min.

1 Haziran 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

31 Mayıs 2020

5 ROUNDS
15 Calf raise squat
12 V-up
9 Up-down
6 Blast off push up
*30 Saw plank every 2 min.

30 Mayıs 2020

50 ROUNDS
1 Burpees
2 Jump lunge
3 Push up
4 Air squat
5 Sit up

29 Mayıs 2020

Wod 1
Every 3 min. for 21 min.
40 Jumping double taps
30 Air squat
20 Decline push up

Wod 2
3 ROUNDS
40 Russian twist touch the floor
30 Seated leg raise
20 Sit up

28 Mayıs 2020

Wod 1
Every 3 min. for 21 min.
40 Jumping double taps
30 Air squat
20 Decline push up

Wod 2
3 ROUNDS
40 Russian twist touch the floor
30 Seated leg raise
20 Sit up

27 Mayıs 2020

Wod 1
7 AMRAP
1-2-3-4-5-6-7-…
Burpee (no jump)
Jump squat

*3 min. Rest

Wod 2
7 AMRAP
1-2-3-4-5-6-7-…
V-up
Push up

*3 min. Rest

Wod 3
7 AMRAP
1-2-3-4-5-6-7-…
Reverse burpees
Knee to elbow jack
(Right+Left=1 rep)

26 Mayıs 2020

15-12-9-6-3-6-9-12-15
Half up-down
In and out jump squat
(In+out squat=1 rep)
Pike push up
Straight leg sit up

25 Mayıs 2020

Wod 1
7 EMOM
1.min: 4 Push up+8 Air squat
2.min: 8 Push up+12 Air squat
3.min: 12 Push up+16 Air squat
4.min: 16 Push up+20 Air squat
5.min: 12 Push up+16 Air squat
6.min: 8 Push up+12 Air squat
7.min: 4 Push up+8 Air squat

4 min. Rest

Wod 2
9 EMOM
1.min: 7 V-up+7 Plank jack
2.min:8 V-up+8 Plank jack
3.min:9 V-up+9 Plank jack
4.min:10 V-up+10 Plank jack
5.min:11 V-up+11 Plank jack
6.min: 12 V-up+12 Plank jack
7.min: 13 V-up+13 Plank jack
8.min: 14 V-up+14 Plank jack
9.min: 15 V-up+15 Plank jack

24 Mayıs 2020

FOR TIME
50 Lunge
10 Burpees
40 Sit up
10 Burpees
30 Thruster with object
10 Burpees
20/20 One leg deadlift
10 Burpees
20/20 One leg deadlift
10 Burpees
30 Thruster with object
10 Burpees
40 Sit up
10 Burpees
50 Lunge

23 Mayıs 2020

Every 3 min. for 36 min.
First 3 min;
30/30 Split squat

Second 3 min;
25 Burpee (no jump)

Third 3 min;
70 Criss Cross Crunch

22 Mayıs 2020

Wod 1

5 Rounds

27 Hip raise abs

21 Thruster with an object

15 Burpees over an object

Wod 2

4 Round

45 sec. plank

15 sec rest

21 Mayıs 2020

50 Knee to elbow jack
50 Air squat
50 Plank touch to front target
*1 min. Rest
40 Jump lunge
40 V-up
40 HR Push up
*1 min. Rest
30 Sumo squat
30 Sit up
30 Blast off push up
*1 min. Rest
20 Up-down
20 Straight leg sit up
20 Walk out push up

20 Mayıs 2020

Wod 1
3 ROUNDS
20 Snowboard hops squat
15/15 One leg dealift
45 sec. Plank
15/15 Split squat
20 Reverse plank bridge
45 sec. Plank

Wod 2
3 ROUNDS
40 Russian twist touch the floor
20 Plank press

19 Mayıs 2020

Wod 1
19 AMRAP
19 Up-down
5 Handstand push up or Wallwalk or pike push up
19 Jump squat
19 V-up

* 5 min. Rest

Wod 2
19 AMRAP
19 Knee to elbow jack
5 Burpees
20 Reverse lunge
20 Hollow rock

18 Mayıs 2020

Wod 1
15-20-25-20-15
Russian swing with object

Wod 2
20-25-30-25-20
Squat with object

Wod 3
7-14-21-14-7
Push up

Wod 4
20-30-40-30-20
Sit up

*All unbroken

17 Mayıs 2020

Wod 1
Every 3 min. for 15 min.
10/10 Floor woodchopper with object
10 Thruster with object
10 Burpees

Wod 2
FOR TIME
50 Sit up
50 Leg raise
50 Saw plank

16 Mayıs 2020

Wod 1
10 ROUNDS
5 Reverse burpees
10 Jump squat
5 Clap push up
10 Jump lunge

Wod 2
12 EMOM
1.min: 25 Hollow rock
2.min: 30 Criss Cross Crunch
3.min: 40 sec. Plank

15 Mayıs 2020

35 EMOM
1.min: 40 Mountain climbing
2.min: 15 Push up
3.min: 20 L-sit
4.min: 20 Reverse lunge
5.min: 40 Saw plank
6.min: 12 Burpee (no jump)
7.min: REST

14 Mayıs 2020

Wod 1
5 ROUNDS
30 Jumping double taps
20 Air squat
10 Decline push up

Wod 2
3 ROUNDS
40 Russian twist touch the floor
30 Seated leg raise
20 Sit up
*All unbroken

13 Mayıs 2020

Every 4 min. for 32 min.
First 4 min;
25 Up-down half
25 HR Push up
25 Sit up

Second 4 min;
40 Saw plank
35 Glute bridge
30 Calf raise squat

12 Mayıs 2020

Wod 1
10 AMRAP
4 ROUNDS

30 Mountain climbing
15 Push up
20 Air squat

*Remaining time max reps Burpees

5 min. Rest

Wod 2
10 AMRAP
4 ROUNDS

40 Knee to elbow jack
20 Reverse lunge
20 Plank shoulder taps

* Remaining time max reps V-up

11 Mayıs 2020

4-8-12-8-4-8-12
Burpee (no jump)
Handstand push up or pike push up
Narrow stance squat
Straight leg sit up

10 Mayıs 2020

7 ROUNDS
30 Jumping double taps
30(15/15) Split squat
30 Reverse plank bridge
30 Hip raise abs

9 Mayıs 2020

Every 3 min. for 36 min.
First 3 min;
12 Up-down
9 Burpees(no jump)
6 Burpees

Second 3 min;
16 Air squat
12 Jump squat
8 Snowboard hops squat

Third 3 min;
40 Crunch
30 Russian twist hops floor
20 Straight leg sit up

8 Mayıs 2020

Every 5 min. for 30 min.
40 Mountain climbing
30 Squat with object
20 Dips
30 Russian swing with object
40 Criss Cross Crunch

*Object; Kettlebell, Dumbbell, Bag,

7 Mayıs 2020

5-8-11-14-17
Reverse burpees
Walk out push up
V-up

6 Mayıs 2020

Wod 1
10 AMRAP
10 Up-down
20 Lunge
30 Saw plank
*3 min. Rest

Wod 2
7 AMRAP
7 Burpees (no jump)
14 Reverse lunge
21 Superman plank
*3 min. Rest

Wod 3
4 AMRAP
5 Burpees
10 Jump lunge
15 Hollow rock

5 Mayıs 2020

2 ROUNDS

33 Air squat
33 Push up
33 Sit up

27 Jump squat
27 Decline push up
27 Hands up leg raise

21 Adductor jump squat
21 Blast off push up push up
21 Hollow rock

15 Narrow Stance squat
15 Pike push up
15 L-sit

TARGET TIME: 30 min.

4 Mayıs 2020

Wod 1
4 ROUNDS
15 Squat to jump squat
15 HR Push up
15 V-up
Target time: 10 min.

Wod 2
3 ROUNDS
40 Reverse plank bridge
30 Thruster with object
20 Up-down half
Target time: 12 min.

3 Mayıs 2020

Wod 1
3 ROUNDS
15/15 One leg deadlift
15/15 Split squat
15 Burpees (no jump)

Wod 2
3 ROUNDS
50 Russian twist touch the floor
40 Criss Cross crunch
30 Straight leg sit up

2 Mayıs 2020

Every 2 min. for 30 min.
First 2 min;
30 Snowboard hops squat

Second 2 min;
40 Seated leg raise
40 Saw plank

Third 2 min;
25 Incline push up

1 Mayıs 2020

Wod 1
9-15-21-15-9
Up-down
Jump lunge
Pike push up

Wod 2
21-15-9-15-21
Sumo squat
Push up
V-up

30 Nisan 2020

FOR TIME

100 Mountain climbing
100 Knee to elbow jack
80 Plank touch to front target
80 Jumping jack
60 In and out jump squat
60 Sit up
40 Dips
40 Lunge
20 Blast off push up
20 Burpees

Time cap: 20 min.

29 Nisan 2020

Wod 1
3 ROUNDS
20/20 Split squat
20/20 One leg glute bridge
40 Hip raise abs

Wod 2
4 ROUNDS
10 Burpee (no jump)
20 L-sit
30 Back extension

28 Nisan 2020

Wod 1
3 ROUNDS
20 Up-down
30 Calf raise squat
40 Jumping jack
Time cap: 9 min.

Wod 2
2 ROUNDS
20 HR Push up
15 Sit up
15 Push up
15 Sit up
10 Clap push up
15 Sit up
Time cap: 10 min.

27 Nisan 2020

Wod 1
20 EMOM
1.min: 15 Sumodeadlift high pull with object
2.min: 20 Snowboard hops squat
3.min: 15/12 Push up
4.min: 30 Jumping double taps

Wod 2
9 EMOM
1.min: 30 Seated leg raise
2.min: 30 sec. Hollow rock hold
3.min: 30 Plank jack

26 Nisan 2020

Every 3 min. for 30 min.
First 3 min;
10 Burpees
20 Reserve lunge

Second 3 min;
10 Push up press
30 Glute bridge
30 Saw plank

25 Nisan 2020

Wod 1
4 ROUNDS
50 Knee to elbow jack
25 Air squat
25 Good morning
10 Walk out push up
Time cap: 12 min.

Wod 2
4 ROUNDS
40 Plank touch to front target
40 Criss cross cruch
40 Russian twist touch the floor
Time cap: 8 min.

24 Nisan 2020

Wod 1
FOR TIME
50 Object Russian swing
50 Thruster with object
50 Push up
50 Sit up
Time cap: 12 min.

3 min. Rest

Wod 2
3 ROUNDS
20 Up-down half squat
20 Side lunge
20 V-up
Time cap: 8 min.

23 Nisan 2020

15 AMRAP
23 Jump squat
4 Blast off push up
19 Hip raise abs
20 Superman plank

3 min. Rest

15 AMRAP
23 Knee to elbow squat
4 Burpees
20 Mountain climbing
20 Reverse plank bridge

22 Nisan 2020

Wod 1
4 ROUNDS
15 Sumodeadlift high pull with object
10 Handstand push up or 2 Wallwalk
or 15 Pike push up
15 Squat with object
20 V-up
* Object; Kettlebell, dumbbell, bag, bottle etc.

Wod 2
3 ROUNDS
25 Hollow rock
40 Plank jack
25 Sit up
40 Flutter kick

21 Nisan 2020

Wod 1
5 ROUNDS
5 Burpees
10 Push up
20 Air squat
30 Sit up
Time cap: 15 min.

3 min. Rest

Wod 2
5 ROUNDS
5 One leg reverse burpee
10 Reverse plank bridge
20 Split squat
30 Russian twist touch the floor
Time cap: 10 min.

20 Nisan 2020

3 ROUNDS
1 min. max reps Jumping jack
30 sec. Rest
1 min. max reps Drop squat
30 sec. Rest
1 min. max reps Dip (chair, couch etc.)
30 sec. Rest
1 min. max reps Reverse burpee
30 sec. Rest
1 min. max reps Sit up
30 sec. Rest
1 min. Plank
30 sec. Rest

19 Nisan 2020

10-20-30
Double mountain climbing
Reverse lunge
Push up
V-up
Burpees
Air squat
Sit up
Shoulder taps
Reverse plank toe taps
Back extension

18 Nisan 2020

Every 3 min. for 27 min.
First 3 min;
25 Overhead squat (with accessory like scarf, belt etc)
25 HR Push up

Second 3 min;
40 Up-down

Third 3 min;
50 Seated leg raise
50 Plank jack

17 Nisan 2020

42 EMOM
1.min: 20 Air squat
2.min: 6 Walk out push up
3.min: 20 Sit up
4.min: 10/10 Split squat
5.min: 30 Saw plank
6.min: 12 Burpee (no jump)
7.min: Rest

16 Nisan 2020

TABATA DAY

8 Rounds
20 sec. max. reps 1 Up-down + 1 Jump squat
10 sec. Rest

8 Rounds
20 sec. max. reps Push up
10 sec. Rest

8 Rounds
20 sec. max. reps Russian twist-touch the floor
10 sec. Rest

8 Rounds
20 sec. max. reps V-up
10 sec. Rest

8 Rounds
20 sec. Plank
10 sec. Rest

15 Nisan 2020

40-30-20-10
Jumping jack
Jump lunge
Dips (chair, couch etc.)
Hip raise abs

14 Nisan 2020

Wod 1
Every “x” min. for 15 min.
First 2 min;
12 Sit up
9 Air squat
6 Push up
3 Burpees

Second 2.5 min;
15 Sit up
12 Air squat
9 Push up
6 Burpees

Third 3 min;
18 Sit up
15 Air squat
12 Push up
9 Burpees

Fourth 3.5 min;
21 Sit up
18 Air squat
15 Push up
12 Burpees

Fifth 4 min;
24 Sit up
21 Air squat
18 Push up
15 Burpees

Wod 2
6 ROUNDS
30 sec. Plank
30 sec. max reps Back extension
30 sec. Rest

13 Nisan 2020

Cash in 30 reps
1 Up-down + 1 Jump squat

Every 2.5 min. for 15 min.
7 Reverse burpee
14 Reverse lunge
21 Shoulder taps
27 Saw plank

Cash out 30 reps
1 Up-down + 1 Jump squat

12 Nisan 2020

5 ROUNDS
30 Air squat
7 One leg burpee (right)
14 Spiderman push up
7 One leg burpee (left)
20 V-up
Time cap: 25 min.

11 Nisan 2020

10 AMRAP
10 Squat
9 One arm dumbbell snatch
10 Push up
9 One arm dumbbell snatch

M 10 / W 5 (backpack with weigth inside or similar objects can be used instead dumbbell)

FOR TIME
50 Jumping jack
15 Burpees
35 Jumping jack
12 Burpees
20 Jumping jack
9 Burpees

10 Nisan 2020

4 ROUNDS
40 Jumping jack
30 Mountain climbing
20 Double mountain climbing
10 Push up
20 Sit up
30 Seated leg raise
40 Russian twist

9 Nisan 2020

Every 3 min. for 30 min.

First 3 min;
25 Split squat (right)
20 HR Push up
25 Split squat (left)

Second 3 min;
20/15 Burpees

8 Nisan 2020

3 ROUNDS
5 AMRAP
20 V-up
15 Overhead squat
10 Walk out push up
*2 min. rest between each round

7 Nisan 2020

Wod 1

21-18-15
Air squat
Push up
Sit up
Time cap: 8 min.
*3 min. Rest

Wod 2

18-15-12
Jump squat
Blast off push up
Hands up leg raise
Time cap: 8 min.
*3 min. Rest

Wod 3

15-12-9
One arm dumbbell overhead squat (water bottle etc.)
Pike push up
Hollow rock
Time cap: 8 min.

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

2019-2018 Yılları Wod arşivi