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
- 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
- TABATA: Goblet Squat
- TABATA: One Arm DB Bent-over Row
- TABATA: One Arm Push Press
- TABATA: One Arm DB Snatch
- TABATA: One Arm Triceps Extension
- 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
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
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
- 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