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
- min 12/10 Burpees
- min 20 Air Squat
- min 15/12 Push up
- min 20 V-up
- 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