31 Aralık 2019

Wod 1

7*2 Deadlift (climbing)

Wod 2

5 ROUNDS 

3 Power clean (70/40)

6 Front squat

9 Bar facing burpees 

Wod 3

3 ROUNDS 

20 Leg lift

20 Saw Plank

40 Crunch

30 Aralık 2019

Wod 1

12 EMOM 

1.min= 4 Shoulder press

2.min= 6 Push press

3.min= 8 Push jerk

Wod 2

5 ROUNDS 

10 Dumbell thruster 

10 Burpees 

10 cal. air bike

29 Aralık 2019

Wod 1

5 ROUNDS 

5 Power clean (70/40)

12 cal. Row

5 Power snatch (70/40)

12 cal. air bike

Wod 2

3 ROUNDS 

30 Crunch with medball

30 sec. Plank

28 Aralık 2019

Wod 1

30 Hang squat snatch (60/30)

Wod 2

5 ROUNDS 

8 Deadlift (80/40)

16 Wallball

20 V-ups

Wod 3

Plank

4 ROUNDS 

40 sec. on

20 sec. off

27 Aralık 2019

Wod 1

30 Hang squat snatch (60/30)

Wod 2

5 ROUNDS 

8 Deadlift (80/40)

16 Wallball

20 V-ups

Wod 3

Plank

4 ROUNDS 

40 sec. on

20 sec. off 

26 Aralık 2019

Wod 1

1-1-1-1-1-1-1

Power clean+ Hang squat clean+ split jerk 

Wod 2

18 AMRAP 

4 Power clean (70/30)

16 Push up

30 DU 

Wod 3

3 ROUNDS 

20 Tuck ups

30 Saw plank

25 Aralık 2019

Wod 1

36 EMOM 

1.min= 12/10 cal. Row

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

3.min= 10/8 cal. air bike

4.min= 8 Sumodeadlift high pull (40/20)

5.min= 20 Tuck ups

6.min= Rest

Wod 2

75 Medball sit up

24 Aralık 2019

Wod 1

7*3 Bear complex (50/30)

Wod 2

3 ROUNDS 

400 m row

20 One arm dumbell snatch

50 DU

20 KB Swing

Wod 3

3 ROUNDS 

15 Toes to bar

20 Leg raise

23 Aralık 2019

Wod 1

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

Deadlift (60/30)

Wallball

Toes to bar

Wod 2

500 m row

1 min. Rest

500 m row

1 min. Rest

40 cal. air bike

22 Aralık 2019

WOD

FOR TIME 

15 Power snatch (60/30)

50 Medball sit up

70 DU

40 Wallball 

70 DU

50 Medball sit up

15 Clean&Jerk (60/30)

21 Aralık 2019

Wod 1

7 EMOM 

2 Hang squat snatch 

Wod 2

FOR TIME 

50 Deadlift (60/30)

50 cal. Row

50 Wallball (9/6)

50 cal. air bike

Time cap: 18 min.

Wod 3

40 Leg lift

40 Sit up

40 Leg raise

20 Aralık 2019

Wod 1

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

Front squat (unbroken)

(Weight: 40/20)

Wod 2

3 ROUNDS 

10 Hang power clean (50/30)

30 Side jump over bar

10 Push jerk (50/30)

30 HR Push up

Wod 3

3 ROUNDS 

20 Tuck ups

20 sec. hold Hollow rock

40 sec. Plank

19 Aralık 2019

Wod 1

3 AMRAP 

Max. reps Power snatch 

2 min. Rest

3 AMRAP 

Max. reps Hang power snatch 

2 min. Rest

3 AMRAP 

Max. reps Hang squat snatch 

2 min. Rest

3 AMRAP 

Max. reps Squat snatch

Wod 2

FOR TIME 

1000 m row

50 Push up

30 Thruster (35/15)

20 Pull up

100 Sit up

Time cap: 20 min.

18 Aralık 2019

Wod 1

10 EMOM 

Odd: 6 Deadlift (80/40)

Even: 3 Front squat (80/40)

Wod 2

12 ROUNDS 

5 Burpees 

10 Wallball 

Time cap: 15 min. 

Wod 3

FOR TIME 

50 Leg lift

50 Sit up 

50 Saw plank

17 Aralık 2019

Wod 1

2-2-2-2-2 Squat clean

Wod 2

12-9-6-9-12

Power clean (50/30)

Push Jerk (50/30)

Bar facing burpees

16 Aralık 2019

Wod 1

FOR TIME 

15 Power snatch 

15 Clean&Jerk 

10 Power snatch 

10 Clean&Jerk 

5 Power snatch 

5 Clean&Jerk 

(Weight: 50/30)

Time cap: 15 min.

Wod 2

FOR TIME 

20 cal. Row

20 cal. air bike

20 Burpees 

15 cal. Row

15 cal. air bike

15 Burpees 

10 cal. Row

10 cal. air bike

10 Burpees 

Time cap: 20 min.

15 Aralık 2019

Wod 1

5×5 Back squat 

Wod 2

21-15-9

Overhead squat  (50/30)

Toes to bar 

Push up

Wod 3

3 ROUNDS 

10 GHD Sit up 

40 sec. Plank

14 Aralık 2019

Wod 1

Skill / Hang squat snatch

90 sec. in 9 min. 

7 Hang squat snatch (40/20)

Wod 2

20 EMOM 

1.min= 12/10 cal. Row

2.min= 15/12 Wallball

3.min= 12 Hang power snatch (40/20)

4.min= Rest

Wod 3

3 ROUNDS 

20 Medball sit up

40 sec. Plank

13 Aralık 2019

Wod 1

7*3 Front squat (%85-90)

Wod 2

FOR TIME 

50 DU

80 Mountain climbing 

50 DU

60 Push up

50 DU

40 Deadlift (60/30)

50 DU

20 Burpee- Box jump

12 Aralık 2019

Wod 1

14 EMOM 

Odd: 20 Jump lunge

Even: 10 Box jump over

Wod 2

20 AMRAP 

7 Burpee- Wallball

10 Cluster with medball

13 Medball sit up

11 Aralık 2019

Wod 1

7 ROUNDS 

Squat clean+Back squat+Front squat+Split jerk  (climbing)

Wod 2

3 min. in 24 min

Odd: 12 cal. Row

          12 KB Swing 

          15 V-ups 

Even: 100 SU 

           10 Pull up

           10 Push jerk  (40/20)

10 Aralık 2019

Wod 1

1000 m row

20 Snatch

50 cal. air bike

20 Clean&Jerk 

100 DU

20 Thruster 

(Weight: 50/30)

Wod 2

FOR TIME 

75 Leg lift

75 Saw plank

75 Sit up

9 Aralık 2019

Wod 1

150 Wallball

Every break 6×10 shuttle run 

Wod 2

5 AMRAP 

Plank

Every break 15 Sit up

8 Aralık 2019

Wod 1

12 EMOM 

Odd: 5 Deadlift (100/70)

Even: 3 Back squat (100/70)

Wod 2

4 ROUNDS 

15 cal. air bike 

15 Box jump 

15 One arm dumbell snatch

7 Aralık 2019

Wod 1

6 ROUNDS 

1 Power snatch

1 Hang squat snatch

1 Snatch balance 

1 Overhead squat

Wod 2

18 AMRAP 

30 Push jerk (40/20)

30 Box jump

30 Push up

30 Front squat (40/20)

6 Aralık 2019

Wod 1

10 EMOM 

Odd : 5 Power clean  (70/40)

Even : 3 Wallwalk 

Wod 2

27-21-15-9 Wallball (9/6) (unbroken )

6-5-4-3  Clean&jerk  (50/30) (unbroken )

5 Aralık 2019

Wod 1

7 ROUNDS 

2 Power clean

1 Push jerk

2 Hang squat clean

1 Split jerk 

Wod 2

25 EMOM 

1.min= 4 Clean&Jerk (60/30)

2.min= 12/10 Pull up

3.min= 12/10 Burpees 

4.min= 15/12 Box jump 

5.min= Rest

4 Aralık 2019

Wod 1

Skill / Turkish get up

FOR TIME 

40 Turkish get up

Wod 2

50-40-30-20-10

DU

Walking lunge

HR Push up

3 Aralık 2019

Wod 1

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

10-9-8-7-6-5-4-3-2-1 Power snatch (60/40)

Wod 2

3 ROUNDS 

25 Sit up

15 Hollow rock

2 Aralık 2019

Wod 1

2-2-2-2-2

Back squat

Wod 2

42-30-18

Wallball

Power clean (40/20)

Wod 3

21-15-9

Medball sit up

Toes to bar

1 Aralık 2019

Wod 1

5 ROUNDS 

10 KB Sumodeadlift high Pull

10 KB Swing 

10 Goblet squat

(Unbroken)

Wod 2

FOR TIME 

1000 m Row

50 cal. air bike

30 Burpees

30 Kasım 2019

Wod 1

5×3 Power snatch (unbroken)

Wod 2

5×3 Snatch balance (unbroken)

Wod 3

5 ROUNDS

8 Hang power snatch (50/30)

10 Bar jumping burpees

Time cap : 12 min.

Wod 4

8 EMOM

Odd : 15 V-ups

Even : 40 sec. Plank

29 Kasım 2019

Wod 1

5 EMOM

3 Squat Clean (%80)

5 EMOM

2 Squat Clean (%85)

5 EMOM

1 Squat Clean (%90)

Wod 2

3 ROUNDS

14 Box jump

2 Clean&Jerk (80/40)

20 KB Swing

17 cal. Row

28 Kasım 2019

Wod 

35 EMOM 

1.min= 10 Burpees 

2.min= 15 KB Swing

3.min= 12 Wallball

4.min= 25 Push up

5.min= 10 cal. air bike

6.min= 15 Medball sit up

7.min= Rest

27 Kasım 2019

Wod 1

5*3 Front squat (%85)

Wod 2

21 AMRAP 

3-6-9-12-15-18-……

Deadlift 

Hang power clean

Push jerk 

(Weight: 50/30)

Wod 3

3 ROUNDS 

40 sec. Plank (5 kg plate)

20 Back ext. 

20 Crunch with plate

26 Kasım 2019

Wod 1

7 EMOM 

1 Squat clean and jerk 

Wod 2

24 E6MOM

(6 min. in 24 min)

13 cal. air bike 

15 Push up

17 cal. Row

14 Box jump over

10 Burpees

25 Kasım 2019

Wod 1

Buy in 1000 m row 

40-30-20-10

KB Swing 

Squat

Plank press 

Buy out 50 cal. air bike 

Wod 2

3 ROUNDS 

20 Hollow rock 

20 Med-Ball sit up 

20 Leg lift

24 Kasım 2019

Wod 1

100 Wallball

(Her kırılmada 30 DU)

Wod 2

75 Thruster (40/20)

(Her kırılmada 5 bar facing burpees)

23 Kasım 2019

Wod 1

10 EMOM

2 Squat clean(80/40) + 4 Bar facing burpees

Wod 2

3 ROUNDS

500 m row

25 Back squat (40/20)

20 Push jerk (40/20)

20 Sit up

25 Leg lift

22 Kasım 2019

Wod 1

8 EMOM 

5 Deadlift(100/60) + 10 KB Swing (24/16)

Wod 2

21-18-15 Pull up

40-40-40 DU

24-21-18 Push up

10-20-30 cal. air bike

27-24-21 Air squat 

20-15-10 Burpees

Time cap: 20 min.

21 Kasım 2019

Wod 1

40 Hang power snatch (40/20)

Wod 2

5 ROUNDS 

5 Shoulder press (50/30)

10 Front squat (50/30)

30 Jump over bar

Wod 3

3 ROUNDS 

15 Medball up Sit up

30 Medball crunch

45 Saw plank

20 Kasım 2019

Wod 1

5 ROUNDS

5 Power clean (70/40)

10 Pull up

15 Push up

Time cap:12 min.

Wod 2

3 ROUNDS 

12 Toes to bar

40 sec. Plank

19 Kasım 2019

Wod 1

7 AMRAP 

5 Burpees 

8 Wallball

13 KB Swing

#3 min. Rest

5 AMRAP 

1 RM Clean&Jerk

Wod 2

FOR TIME

1000 m Row

50 cal. air bike 

100 DU

18 Kasım 2019

Wod 1

7 EMOM 

7 Muscle snatch (40/20)

Wod 2

6 AMRAP 

10 cal. Row

15 KB Swing 

10 Box jump

3 min. Rest

5 AMRAP 

10 Air bike

10 KB Snatch 

10 Box jump over

3 min. Rest

4 AMRAP 

15 DU

5 Burpee- Box jump over

17 Kasım 2019

Wod 1

5 ROUNDS 

2 Deadlift 

1 Hang power clean

2 Power clean 

1 Split jerk

(60/30) (unbroken)

Wod 2

17-14-11-8-5

Front squat (50/30)

Push up

Toes to bar

16 Kasım 2019

Wod 1

42-30-18

Power Snatch (35/15)

Wallball (9/6)

Wod 2

40-30-20-10

Squat

Push up

Medball sit up

15 Kasım 2019

Wod 1

5*5 Back squat

Wod 2

20 EMOM 

1.min= 12 Pull up

2.min= 12 Overhead squat (40/20)

3.min= 12 Bar jumping burpees 

4.min= Rest

Wod 3

4 ROUNDS 

Plank

40 sec. On

20 sec. Off

14 Kasım 2019

Wod 1

20 AMRAP 

20 m walking lunge

16 Toes to bar

8 Power clean (50/30)

20 m walking lunge

16 Pull up

8 Power clean

Wod 2

4 ROUNDS 

20 Leg lift

20 Russain twist 

20 Medball sit up

13 Kasım 2019

Wod 1

“FRAN”

21-15-9

Thruster (42,5/20)
Pull up

Wod 2
FOR TIME
1000 m row
30 Power clean (50/30)

12 Kasım 2019

Wod 1

5-4-3-2-2-1-1 Front squat 

Wod 2

3 ROUNDS 

7 Dumbell squat clean

14 Burpees 

21 Box jump

Wod 3

4 ROUNDS 

Hollow rock hold 

30 sec. On

30 sec. Off

11 Kasım 2019

Wod 1

7 EMOM 

1 Power snatch + 1 Hang power snatch+ 1 Hang squat snatch 

Wod 2

10 AMRAP 

20 Deadlift 

20 Hang power clean 

20 Push jerk

20 Toes to bar

20 Box jump

….then max. reps Burpees 

(Weight: 50/30)

Wod 3

3 ROUNDS 

20 Overhead medball leg raise 

40 Medball crunch

10 Kasım 2019

Wod 1

4 ROUNDS 

30 DU

5 Deadlift (100/60)

20 Jump lunge

5 Wallwalk 

Time cap:15 min.

Wod 2

12 EMOM 

1.min=12/10 cal. Row

2.min=10/8 cal. Air bike

3.min=50 Mountain climbing

4.min=Rest

9 Kasım 2019

Wod 1

1 RM Clean&Jerk 

Time cap:15 min.

Wod 2

21 Power clean (50/30)

42 HR Push up

15 Power clean 

30 HR Push up

9 Power clean 

18 HR Push up

Wod 3

3 ROUNDS 

30 Leg lift

20 Sit up

8 Kasım 2019

Wod 1

50-40-30-20-10

Cal. Row

KB Swing 

Wod 2

18 AMRAP 

20 Thruster (20/15 kg)

15 Box jump 

30 Plank press

7 Kasım 2019

Wod 

3 ROUNDS 

6 Pull up

6 Squat snatch (30/15)

3 ROUNDS 

7 Pull up

5 Squat snatch (35/20)

3 ROUNDS 

8 Pull up 

4 Squat snatch (40/25)

3 ROUNDS 

9 Pull up 

3 Squat snatch (45/30)

3 ROUNDS 

10 Pull up 

2 Squat snatch (50/35)

3 ROUNDS 

11 Pull up 

1 Squat snatch (60/40)

Time cap: 30 min.

6 Kasım 2019

Wod 1

4 ROUNDS 

50 DU

20 Knees to elbows

20 Overhead plate walking lunge

Wod 2

27-21-15-9

KB Swing 

Burpees

5 Kasım 2019

Wod 1

200 m run

21 Back squat 

21 Push jerk 

300 m run

15 Front squat 

15 Push jerk 

400 m run

9 Overhead squat

9 Push jerk 

(Weight: 50/30)

Wod 2

3 ROUNDS 

20 V-ups 

30 Saw Plank

4 Kasım 2019

Wod 1

Power snatch 

2*5 reps. (%60)

2*4 reps. (%70)

2*3 reps. (%80)

2*2 reps. (%85)

2*1 reps. (%90)

Wod 2

15 AMRAP 

12 One arm dumbell snatch 

6 Burpees- Wallball 

12 KB Swing

Wod 3

3 ROUNDS 

30 Cross crunch 

30 sec. Plank

3 Kasım 2019

Wod 1

5 ROUNDS 

12 Deadlift (50/30)

8 Front squat (50/30)

Time cap:10 min.

Wod 2

FOR TIME 

1000 m row 

40 Hang power clean (40/20)

50 cal. air bike 

40 Shoulder to overhead (40/20)

Time cap: 16 min.

2 Kasım 2019

Wod 1

12 EMOM 

Odd: 12/10 Burpees 

Even: 1 Squat clean (90/60)

Wod 2

50 DU

30 Push up

12 Power clean (50/30)

40 DU

25 Push up

10 Power clean (60/40)

30 DU

20 Push up

8 Power clean (70/50)

20 DU

15 Push up

6 Power clean (80/60)

Time cap: 20 min.

1 Kasım 2019

Wod 1

12 EMOM 

1.min= 4 Power snatch 

2.min= 7 Hang power snatch 

3.min= 10 Overhead squat 

4.min= Rest 

(Weight: 50/30)

Wod 2

12 AMRAP 

2-4-6-8-10-…… Burpees 

3-6-9-12-15-…..Box jump 

4-8-12-15-18-…..Air squat 

Wod 3

3 ROUNDS 

25 Sit up 

25 V-ups

25 Saw plank

31 Ekim 2019

Wod 1

Cash in 1000 m row

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

KB Swing 

Goblet squat

Cash out 100 DU

Wod 2

3 ROUNDS 

15 Knees to elbows

30 sec. Plank

30 Ekim 2019

Wod 1

12 EMOM 

Odd: 12/10 cal. Row 

Even: 2 Clean&Jerk (70/40)

Wod 2

4 ROUNDS 

12 Overhead squat (40/20)

12 Box jump 

12 Seated dumbell (KB) press

Wod 3

8 EMOM 

Odd: 15 Plank press

Even: 40 sec. Plank

29 Ekim 2019

Wod 1

Cash in 40 cal. Air bike

40 Back squat 

40 KB Russian swing 

40 Push jerk

20 Front squat

20 KB Swing 

20 Push press

Cash out 40 Burpees

(Weight: 40/20)

Wod 2

100 Sit up

28 Ekim 2019

Wod 1

7 ROUNDS 

2 Power snatch 

1 Hang power snatch 

1 Hang squat snatch 

Wod 2

16 EMOM 

1.min= 10 cal. air bike 

2.min= 20 Thruster (20/15 kg)

3.min= 12 Burpees 

4.min= 12 Pull up

27 Ekim 2019

Wod 1

5 ROUNDS 

12 Deadlift 

9 Hang power clean 

6 Push jerk 

300 m row

(Weight: 50/30)

Wod 2

100 Leg lift 

100 Sit up

26 Ekim 2019

Wod 1

FOR TIME 

750 m row

20 Power snatch (50/30)

40 cal. air bike 

20 Squat clean (50/30(

Wod 2

10 EMOM 

Odd: 10 Knees to elbows 

Even: 40 sec. Plank

25 Ekim 2019

Wod 

42 EMOM 

1.min= 12/10 cal. Row

2.min= 10 Box jump over 

3.min= 10/8 cal. air bike 

4.min= 10 One arm dumbell snatch 

5.min= 12/10 Burpees 

6.min= 25 Squat

7.min= Rest

24 Ekim 2019

Wod 1

1-1-1-1-1-1 Squat clean 

Wod 2

21-15-9

Hang squat clean (50/30)

Bar jumping burpees 

Wod 3

50-40-30-20-10

DU

Sit up

23 Ekim 2019

Wod 1

5 ROUNDS 

7 Deadlift (80/40)

14 KB Swing 

21 step walking lunge

Wod 2

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

Push up (unbroken)

Wod 3

Tabata

Plank

22 Ekim 2019

Wod 1

Hang power snatch 

%50    7 reps

%60    6 reps

%70    5 reps

%75    4 reps

%80    3 reps

%85    2 reps

%90    1 reps

Wod 2

FOR TIME 

50 cal. Row

50 Overhead squat (20/10)

50 cal. air bike

50 Overhead squat 

Wod 3

100 Saw plank

21 Ekim 2019

WOD

40 Deadlift 

20 Front squat 

40 Deadlift 

20 Front squat 

    *2 min. Rest 

30 KB Swing

15 Burpees 

30 KB Swing

15 Burpees 

     *2 min. Rest

30 Hang power clean 

30 Push press

30 Hang power clean 

30 Push press

      *2 min. Rest

20 Pull up

30 Push up

20 Pull up

30 Push up

 

(Weight: 40/20)

Time cap: 40 min.

20 Ekim 2019

Wod 1

3 Rounds

10 Power Snatch (M:40/30 W:30/15)

2 Cindy (Cindy: 5 pull up, 10 push up, 15 air squat)

10 Clean & Jerk (M:40/30 W:30/15)

2 Cindy 

Wod 2

2 Rounds

500 m row

25 med ball situp

19 Ekim 2019

Wod 1

50 Wallball

40 KB Sumodeadlift high pull 

30 Box jump 

20 cal. air bike

10 Burpee-Pull up

Wod 2

2K Row 

Wod 3

3 ROUNDS 

40 Mountain climbing 

20 Sit up

18 Ekim 2019

Wod 1

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

Back squat(climbing)

Wod 2

Death by clean

12 EMOM 

1-2-3-4-…..-11-12 reps Clean (50/30)

Wod 3

3 ROUNDS 

30 Leg lift

30 Saw plank 

17 Ekim 2019

Wod 1

FOR TIME

20 Snatch

20 Box jump

20 Squat clean

20 Box jump

Wod 2

5 ROUNDS 

12 One arm dumbell snatch

24 Air squat 

36 DU

16 Ekim 2019

Wod 1

3 ROUNDS 

8 Deadlift (80/40)

16 Goblet squat 

32 Side jump over bar

Wod 2

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

KB Swing (unbroken)

Push up (unbroken)

Wod 3

2 ROUNDS 

50 Saw plank 

50 Sit up

15 Ekim 2019

Wod 1

30 Bear complex (50/30)

Wod 2

5 ROUNDS 

15 KB Sumodeadlift high pull 

15 Wallball

15 Toes to bar

Wod 3

100 Sit up

14 Ekim 2019

Wod 1

Every 5 min. for 25 min. 

9 Cal. Air bike            

13 Box jump over.      

13 Cal. Row.               

9 Burpees                   

Wod 2

3 ROUNDS 

40 sec. right plank

40 sec. Left plank

12 Toes to bar

13 Ekim 2019

Wod 1

7-14-28-14-7

Burpees over bar

Push jerk (50/30)

Pull up

Wod 2

4 ROUNDS 

20 sec. hollow rock

40 sec. Plank

12 Ekim 2019

Wod 1

FOR TIME

20 Box step  up with medball 

40 Push up

60 Thruster (20/15)

40 Push up

20 Box step up with medball

Wod 2

4 ROUNDS 

20 Sit up 

20 Leg raise 

11 Ekim 2019

Wod 1

10-20-30-40

One arm dumbell snatch 

Step walking lunge

Cal. Row 

Wod 2

3 ROUNDS 

10 V-ups 

30 Back ext.

10 Toes to bar

30 Crunch

10 Ekim 2019

Wod 1

7 ROUNDS 

3 Deadlift (100/60)

13 Push up

Wod 2

15 AMRAP 

8 Cal. Air bike

10 KB Snatch

12 Wallball

14 KB Sumodeadlift high Pull

Wod 3

4 ROUNDS 

30 Saw plank

20 Leg lift

9 Ekim 2019

Wod 

12 AMRAP 

50 SU

15 KB Swing 

2 min. Rest

10 AMRAP 

12 Box jump over 

12 Ovehead plate lunge

2 min. Rest

8 AMRAP 

8 Burpees 

8 Pull up

8 Ekim 2019

Wod 1

5*5 Push press

5*3 Shoulder press 

Wod 2

16 EMOM 

Odd: 12 Back rack reverse lunge

Even: 10 Burpees

Wod 3

50 Sit up

50 Leg raise

Wod 4

Plank

3 ROUNDS 

30 sec. On 

30 sec. Off

7 Ekim 2019

Wod 1

10 ROUNDS 

10 Hang Power clean (40/20)

12 Wallball

Wod 2

24-21-18-15-12-9-6

KB Swing (unbroken)

Wod 3

100 Leg lift

6 Ekim 2019

Wod 1

1 RM Cluster

Wod 2

20 Toes to bar

10 Power clean (40/20)

20 Toes to bar

8 Power clean (50/25)

20 Toes to bar

6 Power clean (60/30)

20 Toes to bar

4 Power clean (70/35)

20 Toes to bar

2 Power clean (80/40)

5 Ekim 2019

Wod 1

7 EMOM 

3 Power snatch (unbroken)

Wod 2

4 ROUNDS 

15 Wallball

12 Box jump 

9 Dumbell jerk

4 Ekim 2019

Wod 1

7*7 Hang Squat clean (unbroken)

Wod 2

5 ROUNDS 

30 DU

5 Clean&Jerk (70/30)

Wod 3

3 ROUNDS 

20 Saw plank

20 sec. Hollow rock hold

3 Ekim 2019

Wod 1

5 ROUNDS 

1 Power snatch 

1 Hang power snatch 

1 Hang Squat snatch

Weight: 60/30)

Wod 2

30-20-10

Hang power snatch (40/20)

Box jump 

Wod 3

3 ROUNDS 

15 Knees to elbows 

40 sec. Plank 

2 Ekim 2019

Wod 1

5*5 Front squat 

Wod 2

4 ROUNDS 

15 Cal. Row or 12 Cal. Air bike

15 Deadlift (70/40)

12 Burpees 

22 Squat

20 DU

10 Dumbell push press

Time cap: 30 min.

1 Ekim 2019

Wod 1

5 ROUNDS 

5 Power clean (60/40)

20 Wallball

15 Pull up

Wod 2

3 ROUNDS 

30 Medball Sit up 

30 Leg raise 

30 Sawplank

30 Eylül 2019

Wod 1

7*3 Hip Hang power snatch

Wod 2

5 ROUNDS 

2 Power snatch (60/30)

8 Burpees- Box jump

12 KB Swing (24/16)

Time cap: 20 min.

29 Eylül 2019

Wod 1

20 cal. Air bike

5 Squat clean (%60)

20 cal. Air bike

4 Squat clean (%70)

20 cal. Air bike

3 Squat clean (%80)

20 cal. Air bike

2 Squat clean (%85)

20 cal. Air bike

1 Squat clean (%90)

Wod 2

75 Leg lift

75 Saw plank

75 Sit up

28 Eylül 2019

Wod 1

30 AMRAP 

23 Hang power clean   (50/30)

4 Wall walk

20 Wallball 

17 Toes to bar 

Wod 2

FOR TIME 

75 Leg lift

75 Saw plank

75 Sit up

27 Eylül 2019

Wod 1

12 EMOM 

Odd: 12 Deadlift 

Even: 8 Back squat

(Weight: 60/30)

Wod 2

15 AMRAP 

1-2-3-4-5-….. Burpees 

2-4-6-8-10-…..KB Swing

3-6-9-12-15-…..Air squat

Wod 3

100 Sit up

26 Eylül 2019

Wod 1

5 ROUNDS 

1 Power clean

1 Front squat

1 Jerk

Wod 2

18 AMRAP 

12 Box jump 

9 Thruster (40/20)

6 Bar facing burpees 

Wod 3

50 V-ups

25 Eylül 2019

Wod 1

30 Hang squat snatch 

(Weight: 60/30)

Wod 2

5 ROUNDS 

10 One arm dumbell snatch

3 Wallwalk 

1 Clean&Jerk (%85-90)

24 Eylül 2019

Wod 1

30 Air squat

30 Push jerk

50 DU

20 Back squat

20 Push press

35 DU

10 Front squat

10 Shoulder press

20 DU

(Weight: 50/30)

Wod 2

21-15-9

Thruster (40/20)

Pull up

Sit up

23 Eylül 2019

Wod 1

5*5 Power clean (unbroken)

(Weight: 60/30)

Wod 2

Every 5 min. in 30 min. 

18 cal. Row

18 Push up

18 Toes to bar

(Scaled: Every 6 min. in 30 min)

22 Eylül 2019

Wod 1

Every 90 seç. in 9 min.

6 Front squat (%85-90)

Wod 2

18 AMRAP

20 One arm KB Russian swing

16 KB Sumodeadlift high pull 

12 Wallball

Wod 3

2 ROUNDS

22 Medball sit up

22 Russian twist

21 Eylül 2019

Wod 1

10-10-10-10-10 Deadlift (%65/70)

Wod 2

21-15-9

Cal. Row

Burpees

Cal. Air bike 

Wod 3

4 ROUNDS 

Plank

45 sec. on

15 sec. off 

20 Eylül 2019

Wod 1

Skill /DU

Wod 2

5 ROUNDS 

5 HSPU / 15 HR Push up

10 Hang power clean 

15 Back Squat

20 V-ups 

(Weight: 50/30)

19 Eylül 2019

Wod 1

5*3 Snatch balance 

Wod 2

4 ROUNDS 

7 Snatch deadlift 

5 Hang power snatch

3 Squat snatch 

Wod 3

10 AMRAP 

3 Overhead squat 

3-6-9-12-…….Bar jumping burpees

18 Eylül 2019

Wod 1

3 ROUNDS 

15 Burpees 

30 Deadlift (50/30)

20 Back squat (50/30)

15 Pull up

25 Sit up

Time cap: 20 min. 

Wod 2

FOR TIME

1000 m row

100 DU

17 Eylül 2019

Wod 1

9-7-5-3-1 Power clean,(climbing)

Wod 2

5 ROUNDS 

1 Power clean

1 Hang squat clean

1 Front squat

(Weight: 70/40)

Wod 3

7 EMOM 

2 Clean&Jerk 

(70/40)

16 Eylül 2019

Wod 1

42 EMOM 

1.min= 10/8 cal. Air bike

2.min= 15/12 Wallball

3.min= 8 One arm dumbell snatch

4.min=30 DU or 90 SU

5.min= 25 Squat

6.min= 15 Push up

7.min= Rest

Wod 2

50 Leg lift

50 Sit up

15 Eylül 2019

Wod 

FOR TIME

1000 m row

30 Snatch (60/30)

50 cal. Air bike 

30 Clean&Jerk (60/30)

14 Eylül 2019

Wod 1

6×4 Back Squat (%85/90)

Wod 2

22 min AMRAP

22 Hang Power Clean (50/30)

22 KB Swing (24/16)

22 Push Jerk (50/30)

22 Goblet Squat (24/16)

13 Eylül 2019

Wod 1

21-15-9

Wallball

Pull up

Time cap: 8 min.

2 min. Rest

Wod 2

21-15-9

Box jump 

Burpees

Time cap: 8 min.

2 min. Rest

Wod 3

21-15-9

Cal. Row

Push up

Time cap: 8 min.

Wod 4

50 V-ups 

50 Saw plank

12 Eylül 2019

Wod 1

5 ROUNDS 

Power snatch 

(2 sec. pause below and above the knee)

Wod 2

5 ROUNDS 

2 Snatch deadlift 

1 Hang power snatch 

1 Snatch balance

2 Overhead squat 

Wod 3

15 AMRAP

7 Power snatch (50/30)

14 Jump over bar

11 Eylül 2019

Wod 1

7 ROUNDS 

1Power clean

1 Hang squat clean 

1 Front squat

1 Push jerk

(Climbing)

Wod 2

15 EMOM 

1.min= 5 Deadlift (100/70)

2.min= 10 KB Snatch 

3.min= 10 Toes to bar

10 Eylül 2019

Wod 1

12 EMOM 

Odd: 8 Thruster (40/20)

Even: 8 Sumodeadlift high pull 

Wod 2

12 AMRAP 

10 Pull up

20 Push up

30 Squat 

Wod 3

3 ROUNDS 

45 sec. Plank

20 sec. Hollow hold

9 Eylül 2019

Wod 1

FOR TIME

70 One arm dumbell snatch 

35 Box jump 

     2 min. Rest

50 cal. Row 

25 Row over burpees 

     2 min. Rest

30 Power clean (50/30)

15 cal. air bike

Wod 2

3 ROUNDS 

20 V-up

40 Saw plank

8 Eylül 2019

Wod 1

Battle of Bosphorus 2017 Event 5

21-15-9

Deadlift (100/70 kg)

Box jump (75/50 cm)

Wod 2

Battle of Bosphorus 2017 Event 6

10-10-10-10-10 Pull up

5-4-3-2-1 Clean&Jerk (%70/75/80/85/90)

7 Eylül 2019

Wod 1

5 ROUNDS 

4 Power snatch 

16 Back squat 

(Weight: 60/30)

Wod 2

3 ROUNDS 

20 KB Swing 

30 Push up

40 Sit up

6 Eylül 2019

Wod 1

FOR TIME

30 Shoulder press 

40 Push press

50 Push jerk

(Weight: 40/20)

Wod 2

4 ROUNDS 

15 Plate ground to overhead 

15 m Overhead plate walking lunge 

15 HR Push up

15 m Overhead plate farmer carry

5 Eylül 2019

FOR TIME

1000 m row

50 KB Swing

100 Sit up

70 cal. air bike

100 step walking lunge

60 One arm dumbell snatch 

40 V-ups

50 Burpees 

Time cap: 45 min.

4 Eylül 2019

Wod 1

20 AMRAP 

19 Deadlift (60/40)

5 Bar jumping burpees 

19 Wallball

19 KB Swing 

Wod 2

5 ROUNDS 

20 Medball up Sit up

40 sec. Plank

3 Eylül 2019

Wod 1

5 ROUNDS 

300 m row

10 Squat clean (60/40)

Wod 2

30-20-10

Toes to bar

V-ups

2 Eylül 2019

Wod 1

27-21-15-9

Dumbell (KB) Thruster 

Pull up

Push up

Box jump

Wod 2

FOR TIME 

50 Leg lift

50 Saw plank 

50 Sit up

1 Eylül 2019

Wod 1

1 RM Power snatch

Wod 2

21 Hang power snatch (50/30)

42 Air squat

15 Hang power snatch 

30 Air squat

9 Hang power snatch 

18 Air squat

Time cap: 10 min.

Wod 3

200 DU

1000 m Row

31 Ağustos 2019

Wod 1

4 ROUNDS 

30 m broad jump 

15 Wallball

Wod 2

12 EMOM 

1.min=12/10 cal. Row

2.min= 10/8 Dips

3.min= 12/10 Medball Squat Clean&Jerk 

30 Ağustos 2019

Wod 1

3-3-3-3-3 Power clean (unbroken)

Wod 2

21 Hang power clean 

21 Push jerk 

30 Side jump over bar

15 Hang power clean 

15 Push jerk 

40 Side jump over bar

9 Hang power clean

9 Push jerk 

50 Side jump over bar

(Weight: 50/30)

Time cap: 12 min)

Wod 3

100 Leg lift

29 Ağustos 2019

Wod 1

7 EMOM 

1 Clean&Jerk 

Wod 2

20 AMRAP 

15 Burpees

25 V-ups

15 Pull up

25 Back squat (40/20)

28 Ağustos 2019

Wod 1

5 ROUNDS 

200 m run

21 KB Swing 

15 Overhead squat (40/20)

9 Burpees 

Wod 2

3 ROUNDS 

30 DU

30 V-ups

27 Ağustos 2019

Wod 1

20 ROUNDS 

1 Snatch 

2 Clean&Jerk 

3 Thruster

(Weight: 60/30)

Wod 2

3 ROUNDS 

15 Toes to bar

45 sec. Plank

26 Ağustos 2019

FOR TIME

50 cal. Row

50 Push up

50 cal. air bike 

50 Pull up

     3 min. Rest

35 cal. Row

35 Push up 

35 cal. air bike 

35 Pull up

     3 min. Rest

20 cal. Row

20 Push up

20 cal. air bike 

20 Pull up

Time cap: 40 min.

25 Ağustos 2019

Wod 1

30 Squat clean (60/30)

Time cap: 8 min.

Wod 2

30-20-10-5

Wallball

KB Swing 

(3 Burpees each minute)

Wod 3

4 ROUNDS 

Plank

45 sec. on

15 sec. off 

24 Ağustos 2019

Wod 1

10 EMOM 

0-5 min.  

1 Power snatch + 1 Hang power snatch

6-10 min. 

3 Snatch balance 

Wod 2

5 AMRAP 

20 Box jump 

20 Burpees 

20 Deadlift (80/40)

     2 min. Rest

7 AMRAP 

20 Box jump 

20 Burpees 

20 Deadlift 

20 Pull up

     3 min. Rest

9 AMRAP 

20 Box jump 

20 Burpees 

20 Deadlift 

20 Pull up 

20 Plate ground to overhead (25/10)

23 Ağustos 2019

Wod 1

2 ROUNDS 

500 m row 

5 Clean&Jerk 

25 cal. Air bike

5 Clean&Jerk 

50 DU

5 Clean&Jerk 

(Weight: 60/30 kg)

Wod 2

3 ROUNDS 

20 Medball Sit up

30 Russian twist

22 Ağustos 2019

Wod 1

21-15-9

Handstand Push up 

Chest to bar Pull up 

Pistols

Wod 2

50-40-30-20-10 DU

25-20-15-10-5 Toes to bar

21 Ağustos 2019

Wod 

16 EMOM 

1.min= 10 Deadlift 

2.min= 10 Hang power clean

3.min= 10 Jerk

4.min= Rest

(Weight: 40/20)

        5 min. Rest

16 EMOM 

1.min=10/8 cal. air bike

2.min= 60 Mountain climbing

3.min=12/10 Burpees 

4.min= Rest

20 Ağustos 2019

Wod 1

5 ROUNDS 

12 cal. Row

2 Snatch (70/40)

12 cal. Air bike 

2 Clean&Jerk (70/40)

Wod 2

3 ROUNDS 

15 V-ups 

30 Crunch

19 Ağustos 2019

Wod 1

21-15-9-15-21

Cal. Row

Power clean (40/20)

Box jump

Wod 2

2 ROUNDS 

50 Sit up

1 min. Plank

18 Ağustos 2019

Wod 1

5 ROUNDS 

30 DU

10 Thruster (40/20)

Time cap: 12 min. 

Wod 2

3 ROUNDS 

20 Goblet squat

20 KB Swing

20 V-ups

17 Ağustos 2019

Wod 1

3 ROUNDS 

21 Wallball 

15 Toes to bar

9 Power snatch (60/30)

Time cap: 15 min. 

Wod 2

15 EMOM 

1.min=12/10 cal. Row

2.min= 5 Deadlift (100/70)

3.min= 40 sec. Plank

16 Ağustos 2019

Wod 1

FOR TIME

50 cal. Row

50 KB Swing 

50 Air squat

40 Hang power clean (40/20)

40 Push jerk (40/20)

40 step walking lunge 

30 Hang power snatch (40/20)

30 cal. air bike

30 Burpees 

Time cap: 30 min.

Wod 2

100 Sit up

50 V-ups

15 Ağustos 2019

Wod 1

10 Squat clean (%50)

10 Box jump 

8 Squat clean (%60)

20 Box jump 

6 Squat clean (%70)

30 Box jump 

4 Squat clean (%80)

40 Box jump 

2 Squat clean (%90)

50 Box jump 

Wod 2

50 Toes to bar

50 Leg lift

14 Ağustos 2019

Wod 1

4 ROUNDS 

10 One arm dumbell squat snatch

10 Burpees

Wod 2

3 ROUNDS 

20 Plate ground to overhead 

60 m Overhead plate farmer carry

Wod 3

4*40 sec. Plank

13 Ağustos 2019

WOD

21-15-9

Power clean (60/40)

Push up

 

  1. min. Rest

21-15-9

Power snatch (60/40)

Pull up

      2 min. Rest

21-15-9

Cal. Row

Cal. air bike

12 Ağustos 2019

Wod 1

FOR TIME

30 Power Clean (60/40)

30 Hang power snatch (50/30)

Wod 2

FOR TIME

100 Jumping jack 

80 Mountain climbing 

60 Side jump

40 Step by step frogers

20 Burpees 

20 Thruster (2,5 / 1 kg)

40 HR Push up

60 Back Side lateral (2,5 / 1)

80 Shoulder Side lateral (2,5 / 1)

100 Deadlift (10 kg)

Time cap: 25 min.

11 Ağustos 2019

Wod 1

7 EMOM 

3 Deadlift 

2 Hang power clean 

1 Push jerk 

1 Split jerk

(Weight: 80/40)

Wod 2

21-15-9

Power clean (60/30)

Bar Jumping burpees 

Time cap:12 min. 

Wod 3

3 ROUNDS 

30 Sit up

45 sec. Plank

10 Ağustos 2019

Wod 1

FOR TIME

1000 m row 

75 Thruster (35/15)

50 Toes to bar

25 Pull up

Wod 2

7 ROUNDS 

Max cal. air bike 

30 sec. On

30 sec. Off

Wod 3

7 ROUNDS 

Max. Rep. Burpees

30 sec. On

30 sec. Off

9 Ağustos 2019

Wod 1

6 ROUNDS 

2 Snatch deadlift 

1 Power snatch 

1 Hang power snatch 

1 Overhead squat 

Wod 2

2 ROUNDS 

50 Wallball 

5 Power snatch (60/40)

Wod 3

100 Sit up

8 Ağustos 2019

Wod 1

6 ROUNDS 

2 Snatch deadlift 

1 Power snatch 

1 Hang power snatch 

1 Overhead squat 

 

Wod 2

2 ROUNDS 

50 Wallball 

5 Power snatch (60/40)

 

Wod 3

100 Sit up

8 Ağustos 2019

6 AMRAP 

150 m row 

15 Push up

    2 min. Rest

6 AMRAP 

3 Burpees 

5 Pull up

7 KB Swing 

     2 min. Rest

6 AMRAP  

7 cal. air bike 

14 Air squat 

     2 min. 

6 AMRAP 

15 V-ups 

15 Sit up

7 Ağustos 2019

Wod 1

30 EMOM 

1.min= 10 One arm dumbell snatch 

2.min= 10/8 cal. Air bike

3.min= 10 Box jump over 

4.min= 60 m sprint 

5.min= 10 Pull up

6.min= Rest

Wod 2

3 ROUNDS 

20 V-ups 

20 Sit up

6 Ağustos 2019

Wod 

2K Row

100 Push up

100 KB Swing 

100 DU

     5 min. 

1K Row

50 Push up

50 KB Swing 

50 DU

5 Ağustos 2019

Wod 1

10-9-8-7-6-5-4-3-2-1 Burpees

1-2-3-4-5-6-7-8-9-10 Power clean (50/30)

Wod 2

4 ROUNDS 

15 Wallball

15 KB Swing

4 Ağustos 2019

Wod 1

9-15-21

Squat clean (60/40)

Handstand push up

Wod 2

3 min. in 12 min 

16 Jump lunge

8 Burpees 

30 DU

3 Ağustos 2019

Wod 1

30 Power snatch (60/40)

Time cap: 8 min)

Wod 2

32-24-16-8

Hang power snatch (40/20)

Plate ground to overhead 

Wod 3

3 ROUNDS 

20 sec. Hold hollow rock 

40 sec. Off

40 sec. Plank

20 sec. Off

2 Ağustos 2019

Wod 1

30-20-10 cal. Row

10-20-30 Deadlift (60/40)

Time cap: 10 min

    3 min. Rest

Wod 2

30-20-10 cal. Air bike

10-20-30 Back squat (50/30)

Time cap: 10 min. 

     3 min. Rest 

Wod 3

30-20-10 V-ups

10-20-30 Medball sit up

Time cap: 10 min. 

1 Ağustos 2019

Wod 1

35 EMOM 

1.min= 10 Front squat (40/20)

2.min= 12/10 Burpees 

3.min= 8 Bench press (60/40)

4.min= 30 DU or 90 SU

5.min= 10 KB Shoulder press 

6.min= 50 Mountain climbing 

7.min= Rest

Wod 2

3 ROUNDS 

7 Strict toes to bar

14 Back extension

31 Temmuz 2019

Wod 

5 ROUNDS 

200 m row 

20 Medball squat 

15 Medball Push up

20 KB Swing 

15 Knees to elbows

Wod 2

3 ROUNDS 

20 Leg lift 

30 Medball crunch 

30 Temmuz 2019

Wod 1

10 EMOM 

Odd: 10/8 Pull up

Even: 10/8 Dumbell Push press 

Wod 2

27-21-15-9

Wallball 

Sumodeadlift high pull (40/20)

V-ups

29 Temmuz 2019

Wod 1

1RM Clean&Jerk 

Time cap: 15 min.

Wod 2

1000 m row 

50 Thruster (20/15)

30 Pull up 

Wod 3

5 ROUNDS 

25 Leg raise 

28 Temmuz 2019

Wod 1

4 ROUNDS 

250 m row 

15 Front squat (40/20)

10 cal. air bike 

15 Shoulder to overhead (40/20)

Time cap: 25 min. 

Wod 2

50-40-30-20-10

DU

Sit up

27 Temmuz 2019

Wod 

3 ROUNDS 

20 cal. Row

7 Snatch 

     2 min. Rest

3 ROUNDS 

15 cal. Air bike 

7 Clean&Jerk 

     2 min. Rest

3 ROUNDS 

30 DU

7 Squat clean

(Weight: 60/40)

26 Temmuz 2019

Wod 1

3 min. in 24 min.

First: 12 Box jump over 

         15 KB Swing 

         18 Squat

Second: 20 Burpees 

Wod 2

3 ROUNDS 

20 V-ups

40 sec. Plank

25 Temmuz 2019

Wod 1

7 EMOM 

3 Power clean + 1 Jerk (70/40)

Wod 2

3 ROUNDS 

12 Plank press

15 Ring row

18 Medball squat 

Wod 3

200 Medball crunch

24 Temmuz 2019

Wod 1

Back squat 

%70    5 reps 

%90    1 rep

%70    5 reps

%90    1 rep

%70    5 reps

%90    1 rep

Wod 2

3 ROUNDS 

40 Push up

75 step walking lunge 

25 cal. Row

Wod 3

3 ROUNDS 

20 Sit up

20 Back extension

23 Temmuz 2019

Wod 1

FOR TIME

50 Back squat

50 Push jerk 

40 Front squat

40 Push press

30 Overhead squat 

30 Shoulder press 

(Weight: 50/30)

Time cap: 30 min.

Wod 2

3 ROUNDS 

15 Toes to bar

30 sec. Plank

22 Temmuz 2019

Wod 1

6 ROUNDS 

3 Deadlift 

2 Hang power clean 

1 Push jerk

1 Split jerk 

2 Hang power clean 

3 Deadlift 

(Unbroken / climbing)

Wod 2

20 AMRAP 

15 cal. Row

12 Wallball

9 Pull up

21 Temmuz 2019

Wod 1

10 EMOM 

Odd: 2 Squat snatch (60/40)

Even: 30 DU

Wod 2

12 AMRAP 

14 Overhead squat with One arm dumbell (KB)

12 Push up

10 Box jump 

Wod 3

FOR TIME

50 Leg lift

50 Sit up

50 Saw plank

20 Temmuz 2019

Wod 1

Every 1.30 min for 9 min.

5 Back squat (%80)

Wod 2

FOR TIME

25-20-15-10-5   Push press (40/20)

20-20-20-20-20  Power clean (40/20)

5-10-15-20-25   KB Swing (24/16)

15-15-15-15-15  Toes to bar

19 Temmuz 2019

Wod 1

10 EMOM 

Odd: 5 Deadlift (100/ 40)

Even: 20 Air squat

Wod 2

40-30-20-10

DU

Overhead plate walking lunge

KB Swing 

Push up

Wod 3

3 ROUNDS 

30 sec. Right Side plank

30 sec. Left Side plank

30 sec. Plank

30 sec. Rest

18 Temmuz 2019

Wod 1

Death by Clean

12 EMOM 

1-2-3-4-……..-12 reps

Power clean (60/40)

Wod 2

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

Hang power snatch (40/20)

Bar Jumping Burpees 

Time cap: 12 min.

Wod 3

3 ROUNDS 

20 Medball sit up

20 Leg lift 

17 Temmuz 2019

Wod 1

4 ROUNDS 

200 m run

10 Push jerk 

200 m run

10 Front squat 

200 m run

10 Cluster

(Weight: 50/30)

Wod 2

3 ROUNDS 

20 sec. Hold Hollow rock

30 Saw plank

16 Temmuz 2019

Wod 1

3 ROUNDS 

1.min= Max. Squat

2.min=Rest

3.min=Max. Push up

4.min= Rest

5.min=Max. Hang power clean (40/20)

6.min=Rest

7.min=Max. Burpees 

8.min= Rest

Wod 2

Tabata 

-Sit up

-Plank

15 Temmuz 2019

Wod 1

1 rep Power snatch in every 30 sec. in 7 min.

(Weight: 60/40)

Wod 2

3 ROUNDS 

20 (10/10) One arm dumbell press

20 V-ups

(Time cap: 8 min)

Wod 3

21-15-9

Wallball

Burpees

(Time cap:10 min)

14 Temmuz 2019

Wod 1

Cash in 30 Burpees 

5 ROUNDS 

12 Deadlift 

9 Hang power clean 

6 Push jerk

(Weight: 60/40)

Cash out 30 Burpees 

Wod 2

3 ROUNDS 

30 DU

30 Leg raise

13 Temmuz 2019

Wod 1

16 AMRAP

20 KB Swing

10 Burpee box jump

20 cal. air bike

10 Plate ground to overhead 

 

5 min. Rest

 

Wod 2

16 AMRAP 

5 Pull up

10 Push up

15 Sit up

20 Squat

12 Temmuz 2019

Wod 1

7 EMOM

3 Squat clean (TNG / weight:80/40)

Wod 2

4 ROUNDS 

12 Hang power clean (40/20)

15 Back squat (40/20)

18 Push up

Wod 3

50 Medball sit up 

11 Temmuz 2019

Wod 1

17-14-11-8

Deadlift (70/40)

Wallball 

V-ups 

Wod 2

Every 3 min. for in 15 min.

15 KB Swing 

12 KB Sumodeadlift high pull 

9 Goblet squat

(Weight: 24/16)

10 Temmuz 2019

Wod 1

7*3 Front squat

Wod 2

15 AMRAP 

20 DU

15 Walking lunge

20 One arm dumbell snatch 

15 Push up

Wod 3

Tabata / Plank

9 Temmuz 2019

Wod 1

4 ROUNDS 

250 m row

10 Hang squat snatch (40/20)

150 m run 

15 Push jerk (40/20)

20 DU

20 Back squat (40/20)

Wod 2

3 ROUNDS 

20 Medball crunch 

20 Russian twist 

8 Temmuz 2019

Wod 1

6 ROUNDS 

3 Power snatch + 3 Snatch Push press + 3 Overhead squat 

Wod 2

FOR TIME

50 Left one arm dumbell snatch 

50 Wallball

50 Box step up with medball 

50 Right one arm dumbell snatch 

Time cap: 20 min. 

Wod 3

FOR TIME

30 Sit up

30 Leg lift

30 Sit up

30 Leg raise

7 Temmuz 2019

WOD

12 AMRAP 

21 Deadlift 

15 Hang power clean 

9 Push jerk 

       4 min. Rest

9 AMRAP 

15 Front squat 

12 Pull up

9 Burpees 

        3 min. Rest

6 AMRAP 

12 Jump lunge 

9 Push up

6  Clean&Jerk 

(Weight: 50/30 kg)

6 Temmuz 2019

Wod 1

3 ROUNDS 

35 KB Swing 

7 Clean&Jerk (60/40)

Time cap: 12 min.

Wod 2

FOR TIME

50 cal. air bike 

50 Air squat

50 cal. Row

50 Sit up

Time cap: 15 min.

Wod 3

8 EMOM 

Odd: 10 Toes to bar

Even: 30 sec. Plank

5 Temmuz 2019

Wod 1

10 EMOM 

1 Power snatch + 1 Squat snatch (%70/80)

Wod 2

3 ROUNDS 

7 Burpees 

15 Dumbell Thruster 

30 Mountain climbing 

10 Pull up

25 cal. Row

20 KB Swing (24/16)

Time cap:25 min.

4 Temmuz 2019

42 EMOM 

1.min= 12/10 cal. Row

2.min= 15/12 Push up

3.min= 20/15 Air squat

4.min= 10 Box jump over 

5.min= 12/10 Pull up

6.min= 10 Shoulder to overhead (40/20)

7.min= REST

3 Temmuz 2019

Wod 1

Every 90 sec. for in 15 min. 

2 Power clean + 1 Squat clean + 1 Jerk (%75/85)

Wod 2

40-30-20-10

Cal. Air bike

KB Swing

Overhead medball walking lunge 

Medball sit up

2 Temmuz 2019

Wod 1

5 ROUNDS 

200 m run

15 Back squat , no rack (40/20)

15 Sumodeadlift high pull (40/20)

15 Push up

Wod 2

3 ROUNDS 

20 Leg raise

20 Sit up

1 Temmuz 2019

Wod 1

6 ROUNDS 

1 Power clean + 1 Squat clean + 1 Front squat + 1 Jerk

Wod 2

12 AMRAP 

2-4-6-8-10-12-…..

Hang power clean 

Bar over burpees 

Wod 3

50-40-30-20-10 

DU

Sit up

30 Haziran 2019

Wod 1

5-10-15-20

Burpee-Box jump 

Hang power snatch (40/20)

Wod 2

3 ROUNDS 

10 cal. Legless air bike

12 KB Swing 

15 Back squat (40/20)

18 Seated one arm dumbell press 

21 Sit up

29 Haziran 2019

Wod 1

FOR TIME

32 Wallball

12 Squat clean (50/30)

26 Wallball

9 Squat clean (60/40)

20 Wallball 

6 Squat clean (70/50)

14 Wallball

3 Squat clean (80/ 60)

 

Wod 2

3 ROUNDS 

400 m row

50 DU

25 Burpees

28 Haziran 2019

Wod 1

2-2-2-2-2 Squat snatch 

Wod 2

FOR TIME 

30 cal. Air bike

30 Pull up 

30 Walking lunge

30 Push up 

30 Box jump 

30 KB Swing 

30 Air squat 

30 Sit up

Time cap: 25 min.

27 Haziran 2019

Wod 

42 EMOM 

1.min=  25 DU or 60 SU

2.min= 10  One arm dumbell snatch 

3.min= 10/8 Front squat (40/20)

4.min= 20/15 V-ups 

5.min= 10/8 Shoulder to overhead (40/20)

6.min=10/8 Burpees 

7:min= REST

26 Haziran 2019

Wod 1

FOR TIME 

21-15-9 cal. Air bike 

12-9-6 Cluster (50/30)

21-15-9 cal. Row

12-9-6 Overhead squat (50/30)

Wod 2

3 ROUNDS

15 Toes to bar

15 V-ups

25 Haziran 2019

WOD

4 ROUNDS 

200 m run

30 cal. Row

25 Medball squat clean

20 Push up

15 Toes to bar

24 Haziran 2019

Wod 1

7 EMOM 

1 Power clean 

1 Hang squat clean

1 Front squat 

Wod 2

5 ROUNDS 

5 Hang squat clean (50/30)

10 Box jump 

Wod 3

9 EMOM 

1.min= 15 V-ups 

2.min= 15 Sit ups 

3.min= 40 sec. Plank

23 Haziran 2019

Wod 1

3 ROUNDS 

12 Front squat (50/30)

17 KB Swing (24/16)

10 Burpee-box jump 

22 cal. Row

Time cap:21 min.

Wod 2

3 ROUNDS 

40 Mountain climbing 

30 Leg lift 

20 V-up

22 Haziran 2019

Wod 1

15 AMRAP 

5 Hang power snatch (50/30)

7 Overhead squat (50/30)

9/9 One arm dumbell press 

       5 min. Rest

Wod 2

4 ROUNDS 

7 Deadlift (80/50)

14 Wallball

21 DU

Time cap: 12 min.

21 Haziran 2019

Wod 1

21-15-9

Hang power clean (40/20)

Cal. Air bike

Time cap: 10 min.

4 min. Rest

Wod 2

21-15-9

Cal. Row

Thruster (40/20)

Time cap: 10 min.

4 min. Rest

Wod 3

21-15-9

Pull up

Wallball 

Time cap:10 min.

20 Haziran 2019

Wod 1

1 RM Cluster 

Wod 2

Every 6 min. for in 24 min. 

60 m Overhead plate farmer carry

15 Plate ground to overhead 

15 Box jump over 

5 Burpees 

Wod 3

FOR TIME 

50 Sit up

75 Leg lift 

50 Sit up

19 Haziran 2019

Wod 1

FOR TIME

20 Snatch

20 Clean

20 Thruster 

(Weight: 60/30)

Wod 2

FOR TIME

75 Air squat 

75 HR Push up

75 Air squat

18 Haziran 2019

Wod 1

10-9-8-7-6-5-4-3-2-1 Deadlift (100/60)

1-2-3-4-5-6-7-8-9-10 Pull up 

Wod 2

FOR TIME 

50 cal. Row

50 Air squat

50 Push up

50 cal. Air bike

50 Wallball

50 Sit up

Time cap: 30 min.

17 Haziran 2019

Wod 1

12 EMOM 

Odd: 3 Snatch deadlift 

         3 Snatch high pull 

Even: 1 Power snatch 

           1 Hang power snatch 

(Weight: %80)

Wod 2

2 ROUNDS 

30 cal. Row

30 Hang power snatch (35/20)

30 Toes to bar

30 Push up

16 Haziran 2019

Wod 1

1 RM

Squat Clean&Jerk 

Time cap: 15 min.

Wod 2

4 ROUNDS 

5 Power clean (70/40)

10 Box jump

15 KB Swing (24/16)

Time cap: 15 min.)

Wod 3 

3 ROUNDS 

20 Leg raise 

15 Sit up

10 V-ups

15 Haziran 2019

Wod 1

FOR TIME

500 m row

7 Bear complex 

20 cal. air bike 

5 Bear complex 

100 DU

3 Bear complex 

20 Burpees 

1 Bear complex 

(Bear complex weight: 60/30)

Wod 2

4*20 V-ups

14 Haziran 2019

Wod 1

4 ROUNDS 

25 Thruster (20/15)

20 KB Swing 

15 Pull up

10 Box jump 

5 Burpees 

Time cap: 30 min.

Wod 2

4 ROUNDS 

15 Toes to bar

20 Leg lift 

25 Sit up

13 Haziran 2019

Wod 1

15 AMRAP 

3-6-9-12-15-….

Wallball 

Sumodeadlift high pull (40/20)

Toes to bar

5 min. Rest

Wod 2

15 AMRAP 

3-6-9-12-15-…

Overhead squat (40/20)

One arm dumbell snatch 

Burpees

12 Haziran 2019

Wod 1

FOR TIME

30 Power snatch (60/30)

Wod 2

4 ROUNDS 

200 m run

12 Front squat (50/30)

15 Plate ground to overhead 

18 V-ups

11 Haziran 2019

Wod 1

5 ROUNDS 

7 Back squat (60/30)

14 Push up

Wod 2

40-30-20-10

Cal. Row

One arm dumbell snatch 

Wod 3

3 ROUNDS 

30 DU

20 Sit up

10 Haziran 2019

Wod 1

10 EMOM 

Odd: 10 Shoulder to overhead (40/20)

Even: 20 Air squat

Wod 2

3 ROUNDS 

30 Walking lunge 

15 Hang power clean (40/20)

10 Box jump 

15 KB Swing

30 cal. Row or 20 cal. Air bike 

Time cap: 24 min.

Wod 3

FOR TIME

50 Sit up 

40 Leg lift

30 V-ups

9 Haziran 2019

Wod 1

Power clean

 (%70) 2 – (%75) 2 –  (%80) 2 – (%85) 2 – (%90) 1

Wod 2

4 ROUNDS 

5 Cluster (50/30)

10 Bar jumping burpees 

Time cap: 12 min.

Wod 3

3 ROUNDS 

30 DU

15 Wallball

Time cap: 9 min.

8 Haziran 2019

Wod 1

6 ROUNDS 

30 sec. Overhead squat hold deep (Barbell or KB)

Wod 2

6 AMRAP 

5 Burpees

7 Pull up 

9 Push up

        3 min. Rest

6 AMRAP 

5 Burpees Box jump

7 cal. Air bike

9 Squat 

        3 min. Rest

6 AMRAP 

5 Wallball

7 Medball push up

9 KB Swing

7 Haziran 2019

Wod 1

4 ROUNDS 

15 Deadlift (80/40)

3 Squat clean (80/40)

Time cap: 8 min)

Wod 2

25 EMOM 

1.min= 12/10 cal. Row

2.min= 15/12 Plate ground to overhead 

3.min= 12/10 Pull up

4.min= 20/15 V-ups

5.min=Rest

6 Haziran 2019

Wod 1

“Fran”

21-15-9

Thruster (42,5 / 20)

Pull up

Wod 2

1000 m row

100 Sit up

5 Haziran 2019

Wod 1

3 ROUNDS 

300 m row 

21 Snatch deadlift  (60/40)

15 cal. Air bike 

15 Snatch high pull (60/40)

30 DU 

9 Power snatch (60/40)

 

Wod 2

Tabata 

1- Plank

2- Sit up

4 Haziran 2019

WOD

0-10 min.

40 Power clean (50/30)

40 Push up

 

11-20 min.

1000 m row

30 Burpees

 

21-30 min.

30 Front squat (50/30)

30 Push jerk (50/30)

 

31-40 min.

50 cal. Air bike

50 Jump lunge

3 Haziran 2019

Wod 

15 AMRAP 

3-4-5-6-7-……..

Pull up

KB Swing 

V-ups 

5 min. Rest

15 AMRAP 

3-4-5-6-7-……

Squat

Burpees

Box jump

2 Haziran 2019

Wod 1

3 ROUNDS 

10 Thruster (40/20)

10 Sumodeadlift high pull (40/20)

Wod 2

3 ROUNDS 

8 Thruster (50/30)

10 Pull up 

Wod 3

3 ROUNDS 

6 Thruster (60/40)

15 cal. Row

1 Haziran 2019

Wod 1

7 EMOM 

1 Power snatch 

1 Hang squat snatch 

1 Overhead squat 

Wod 2

FOR TIME 

42-30-18

Hang power snatch (35/20)

Wallball

Wod 3

3 ROUNDS 

15 Toes to bar

15 Plank press

31 Mayıs 2019

Wod 1

3 ROUNDS 

20 cal. Air bike 

20 Deadlift(80/40)

20 Burpees 

20 cal. Row

20 KB Swing (24/16)

Time cap: 30 min.

Wod 2

FOR TIME

50 Crunch 

30 Sit up

50 Crunch 

30 Sit up

30 Mayıs 2019

Wod 1

18-15-12-9

Squat clean (60/30)

Pull up

Wod 2

21-15-9

Push jerk (50/30)

Box jump over 

29 Mayıs 2019

50 Squat 

50 KB Swing

50 Push up

4 min. Rest 

40 step walking lunge 

40 Wallball 

40 Box jump 

4 min. Rest

30 cal. Row

30 Pull up 

30 cal. Air bike

28 Mayıs 2019

Wod 1

Every 7 min. for in 28 min.

30 DU

3 Clean&Jerk (60/40)

30 DU

3 Snatch (60/40)

30 DU

3 Thruster (60/40)

Wod 2

4 ROUNDS 

20 V-ups

20 Medball sit up 

20 Leg raise 

27 Mayıs 2019

Wod 1

7 ROUNDS 

2 Snatch deadlift 

1 Snatch high pull 

1 Squat snatch

(climbing)

Wod 2

FOR TIME

40 cal. Row

27 Deadlift 

30 cal. Air bike 

21 Hang power clean 

30 cal. Air bike 

15 Front squat 

40 cal. Row

9 Jerk

(Weight: 60/40)

Time cap: 20 min.

26 Mayıs 2019

WOD

“HEINZ 57”

57 cal. Row

57 KB Swing 

57 Dumbell snatch 

57 Wallball 

57 Push up

57 cal. Assault bike

25 Mayıs 2019

Wod 1

6 ROUNDS 

5 Squat clean (60/40)

30 DU

Wod 2

21-15-9

Push press (40/20)

Toes to bar

24 Mayıs 2019

Wod 1

5 ROUNDS 

7 Thruster (50/30)

14 Pull up 

21 Push up

Time cap: 25 min. 

Wod 2

9 EMOM 

1.min= 20/15 Sit up

2.min= 20/15 V-up

3.min= 40 sec. Plank

23 Mayıs 2019

Wod 1

7 EMOM 

1 Power snatch (%90)

Wod 2

5 ROUNDS 

12 Snatch deadlift 

9 Hang power snatch 

6 Overhead squat 

(Weight: 60/30)

Wod 3

FOR TIME 

100 Crunch 

75 Sit up

50 V-ups

22 Mayıs 2019

WOD

100 DU

90 Squat

80 Push up

70 Sit up 

60 KB Swing 

50 Burpees 

40 Box jump

30 Pull up

20 V-up

10 Wallwalk 

Time cap: 40 min.

21 Mayıs 2019

Wod 1

50 Snatch Balance (20/15)

Wod 2

15 AMRAP

3-6-9-12-15…

Power Snatch (40/20)

Bar Over Burpees

Wod 3

2K Row

20 Mayıs 2019

Wod 1

3 ROUNDS 

21 cal. Row

15 Hang power clean (40/20)

12 Strict shoulder press 

9 Burpees

Time cap: 15 min.

5 min. Rest

Wod 2

3 ROUNDS 

9 cal. Assault bike 

12 Jump lunge 

15 Wallball 

21 KB Swing

Time cap: 15 min.

19 Mayıs 2019

Wod 1

15 AMRAP 

20 Power snatch (35/20)

15 Toes to bar

10 Bar over burpees 

5 min. Rest

Wod 2

15 AMRAP 

20 Deadlift (50/30)

15 V-ups 

10 cal. Assault bike

18 Mayıs 2019

Wod 1

Cash in 21 Thruster (40/20)

3 ROUNDS 

39 DU

13 Front squat (40/20)

13 Shoulder to overhead press (40/20)

13 Pull up

Cash out 21 Cluster (40/20)

Wod 2

10 EMOM

Odd: 10 Toes to bar

Even: 20 Sit up

17 Mayıs 2019

Wod 1

7 EMOM

7 Hang power snatch (40/20)

Wod 2

40-30-20-10

Overhead squat (20/15)

Box step up with medball 

Medball push up

Time cap: 25 min. 

Wod 3

75 Medball sit up

16 Mayıs 2019

Wod 1

3 ROUNDS

20 cal. Row

15 Back squat (40/20)

10 Push press (40/20)

Time cap: 12 min.

Wod 2

3 ROUNDS

21 Wallball

15 KB Swing (24/16)

9 Toes to bar

Time cap: 12 min.

Wod 3

Plank

4 ROUNDS

1 min. On

1 min. Off

15 Mayıs 2019

2 ROUNDS

1 min. max cal. Row

30 sec. Rest

1 min. max reps  Push up

30 sec. Rest

1 min. max reps KB Sumodeadlift high pull

30 sec. Rest

1 min. Farmer carry

30 sec. Rest

1 min. max. reps swing rope

30 sec. Rest

1 min. cal. air bike

30 sec. Rest

1 min. max reps ground to overhead

30 sec. Rest

1 min. max reps Box jump

30 sec. Rest

1 min. max. reps  Sit up

30 sec. Rest

1 min. max reps Air squat

30 sec. Rest

1 min. max reps Ring row

30 sec. Rest

1 min. max reps Burpees

3 min. REST

14 Mayıs 2019

Wod 1

Skill/ Handstand hold/push up

Wod 2

16 EMOM

Odd: 1 Power clean +2 Front squat +1 Jerk (60/30)

Even: 1 Cindy

Wod 3

3 ROUNDS

20 Sit up

30/30 sec.Superman

13 Mayıs 2019

WOD

800 m row

21 Clean&Jerk (60/40)

400 m row

21 Clean&Jerk (60/40)

800 m row

12 Mayıs 2019

Wod 1

5 ROUNDS

7 Front squat (60/40 kg)

14 Push up

Wod 2

40-30-20-10

Cal. Row

One arm dumbell snatch (50/30 lbs)

Wod 3

3 ROUNDS

20 DU

20 Sit up

11 Mayıs 2019

Wod 1

Skill / Overhead squat

50 Overhead squat (pvc)

Wod 2

5 ROUNDS

15 Wallball

10 Hang power clean (50/30)

Time cap: 15 min.

Wod 3

21-15-9

Shoulder to overhead (50/30)

Bar over burpees

V-ups

Time cap: 15 min.

10 Mayıs 2019

Wod 1

FOR TIME

750 m row

75 DU

12 Hang squat snatch (50/30)

500 m row

50 SU

9 Hang squat snatch

250 row

25 DU

6 Hang squat snatch

Wod 2

3 ROUNDS

15 Toes to bar

20 Sit up

25 Leg raise

9 Mayıs 2019

Wod 1

1-1-1-1-1-1-1

Squat clean and jerk

Wod 2

2 ROUNDS

50 DU

50 Deadlift (50/30)

25 Burpees

25 Box jump (no step up)

Wod 3

2 ROUNDS

50 Leg lift

50 Sit up

8 Mayıs 2019

Wod 1

FOR TIME

35 Wallball

17 Power clean (60/30)

25 Wallball

12 Power clean (60/30)

15 Wallball

7 Power clean (60/30)

Wod 2

30-20-10

Cal. Air bike

KB Swing

7 Mayıs 2019

Wod 1

FOR TIME

10 Power snatch (40/20)

20 Burpees

8 Power snatch (45/25)

16 Burpees

6 Power snatch (50/30)

12 Burpees

4 Power snatch (55/35)

8 Burpees

2 Power snatch (60/40)

4 Burpees

Time cap: 15 min.

Wod 2

FOR TIME

1000 m row

50 KB Swing

30 Plank press

6 Mayıs 2019

Wod 1

3 ROUNDS

50 Mountain climbing

25 Wallball

20 Pull up

15 Box jump

10 Clean&Jerk (50/30)

Time cap: 25 min

Wod 2

100 Sit up

25 Strict toes to bar

5 Mayıs 2019

Wod 1

5*5 Back squat (%80-90)

Wod 2

4 ROUNDS

10 Front squat (60/40)

30 Bar over side jump

20 Deadlift (60/40)

10 Burpees

4 Mayıs 2019

Wod 1

6 ROUNDS

1 Power clean

1 Hang squat clean

1 Push jerk

1 Split jerk

Wod 2

15 AMRAP

7 Hang Power clean (40/20)

14 Push up

21 Air squat

Wod 3

75 Medball sit up

75 Leg raise

3 Mayıs 2019

Wod 1

FOR TIME

40 Back squat

40 Push jerk

30 Front squat

30 Push press

20 Overhead squat

20 Shoulder press

“5 Burpees for each 2 min.”

(Weight: 50/20)

Wod 2

3 ROUNDS

15 Toes to bar

30 sec. Plank

2 Mayıs 2019

Wod 1

2-2-2-2-2 Squat snatch

Wod 2

3 ROUNDS

15 cal. Air bike

7 Power snatch (60/30)

Time cap: 12 min.

5 min. Rest

Wod 3

3 ROUNDS

40 DU

20 One arm dumbbell snatch

Time cap: 12 min.

1 Mayıs 2019

Wod 1

3-3-3-3-3

Deadlift

Wod 2

5 ROUNDS

7 Burpees

14 KB Swing

21 Squat with medball

Wod 3

3 ROUNDS

20 Russian twist

20 Knee to elbow

20 V-up

20 Medball sit up

30 Nisan 2019

Wod 1

20 Power clean (50/30)

20 Box jump

20 Shoulder to overhead (50/30)

20 Toes to bar

…max reps. Clean&Jerk (60/40)

Time cap: 10 min.

Wod 2

FOR TIME

1000 m row

75 Wallball

50 cal. Air bike

29 Nisan 2019

Wod 1

4 ROUNDS

5 Cluster (50/30) (Unbroken)

10 Bar over burpees

Time cap: 12 min.

# 5 min. Rest

Wod 2

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

KB Swing (24/16)

Push up

Air squat

Time cap: 18 min.

28 Nisan 2019

Wod 1

FOR TIME

7 Squat clean (%70)

50 Bar over side jump

5 Squat clean (%80)

40 Bar over side jump

3 Squat clean (%90)

30 Bar over side jump

1 Squat clean (%95)

Wod 2

12 EMOM

1.min=10 Shoulder to overhead

2.min= 10 Toes to bar

3.min= 15 HR Push up

Wod 3

Tabata / V-ups

27 Nisan 2019

Wod 1

Cash in 750 m row

5 ROUNDS

12 Pull up

9 Hang squat snatch (40/20)

6 Handstand Push up

Cash out 40 cal. Air bike

Wod 2

2 ROUNDS

30 Leg raise

30 Sit up

30 Saw plank

26 Nisan 2019

Wod 1

5 Clean&Jerk (%60)

30 DU

4 Clean&Jerk (%70)

30 DU

3 Clean&Jerk (%80)

30 DU

2 Clean&Jerk (%85)

30 DU

1 Clean&Jerk (%90)

Wod 2

7 Burpees

14 KB Swing

14 Burpees

28 KB Swing

21 Burpees

42 KB Swing

25 Nisan 2019

Wod

FOR TIME

10 Power clean (40/20)

1 Cindy

8 Power clean (50/30)

2 Cindy

6 Power clean (60/40)

3 Cindy

4 Power clean (70/50)

4 Cindy

2 Power (80/60)

5 Cindy

*1 round of cindy: 5 pull up-10 push up-15 air squat

24 Nisan 2019

Wod 1

10 ROUNDS

4 Bear complex (unbroken)(60/30)

Wod 2

2K Row

100 Sit up

23 Nisan 2019

Wod 1

3RM Back Squat

Time cap: 10 min.

Wod 2

14 AMRAP

14 Cal Air Bike

14 KB Sumodeadlift high pull

14 Burpee

14 KB Swing

Wod 3

2 ROUNDS

50 Crunch

20 Tuck Ups

10 Toes to bar

22 Nisan 2019

Wod 1

8 EMOM

Odd: 15/12 cal. Row

Even: 2 Squat clean (90/50)

Wod 2

15 AMRAP

15 Wallball

12 Hang power clean (40/20)

9 Front squat (40/20)

6 Burpees

Wod 3

Tabata / Plank

21 Nisan 2019

Wod 1

40-32-24-16 Air squat (unbroken)

Wod 2

30-24-18-12 Push up (Unbroken)

Wod 3

24-18-12-6 Thruster (20/10) (Unbroken)

Wod 4

40-30-20-10 cal. Air bike (Unbroken)

Wod 5

32-24-16-8 KB Swing (Unbroken)

Wod 6

21-15-9-3 Burpees (Unbroken)

TIME CAP: 45 min.

20 Nisan 2019

“AdamBrown”

2 ROUNDS

24 Deadlift (80/50)

24 Box jump

24 Wallball

24 Bench press (60/40)

24 Box jump

24 Wallball

24 Clean (60/40)

19 Nisan 2019

Wod 1

2 ROUNDS

7 Front squat (%60)

5 Front squat (%70)

3 Front squat (%80)

1 Front squat (%90)

Wod 2

4 ROUNDS

5 Squat clean (80/40)

20 KB Swing

40 DU

18 Nisan 2019

Wod 1

30 Dumbbell Clean and Jerk (50/25 lbs)

Wod 2

2 ROUNDS

500 m row

25 Pull up

30 cal. Air bike

25 Push up

Wod 3

50 Sit up

100 Medball crunch

17 Nisan 2019

Wod 1

FOR TIME

21 Wallball (9/6)

18 Dumbbell hang power clean (40/15 lbs)

15 Deadlift (100/50)

18 Wallball

15 Dumbbell hang power clean

12 Deadlift

15 Wallball

12 Dumbbell hang power clean

9   Deadlift

12 Wallball

9 Dumbbell hang power clean

6 Deadlift

Time cap: 20 min.

Wod 2

FOR TIME

100 DU

750 m row

40 cal. air bike

16 Nisan 2019

Wod 1

3 ROUNDS

21 Back squat

21 Push jerk

15 Front squat

15 Push press

9 Overhead squat

9 Strict Shoulder press

(Weight: 40/20)

*2 min. Rest between each round

Wod 2

2 ROUNDS

30 sec. Left side plank

30 sec. Plank

30 sec. Right side plank

30 sec. Plank

20 Saw plank

15 Nisan 2019

Wod 1

10 EMOM

Odd: 3 Power clean (%80)

Even: 12/8 Burpees

Wod 2

Every 4 min. for 20 min.

150 m row

30 Mountain climbing

12 Wallball

10 Pull up

Wod 3

100 Medball sit up

14 Nisan 2019

Wod 1

FOR TIME

30 Power snatch

30 Front squat

30 Pull up

40 Shoulder to overhead

40 KB Swing

40 Box jump over

50 Air squat

50 Push up

50 cal. Row

Time cap: 30 min.

(Weight: 40/20)

Wod 2

3 ROUNDS

30 V-ups

30 Saw plank

13 Nisan 2019

Wod 1

2 ROUNDS

7 Back squat (70/40)

5 Back squat (80/50)

3 Back squat (90/60)

1 Back squat (100/70)

Wod 2

4 ROUNDS

21 KB Swing

15 Pull up

9 Burpee-Box jump

12 Nisan 2019

Wod 1

14 EMOM

Odd: 8 Dumbbell reverse lunge

Even: 8 Dumbbell Push press

Wod 2

20 AMRAP

30 DU

15 Dumbbell Hang power clean

10 Box jump over

Wod 3

3 ROUNDS

20 Leg lift

20 Sit up

11 Nisan 2019

Wod 1

15-12-9

Cal. Row

Power Snatch (50/30)

Wod 2

15-12-9

Cal. Air bike

Clean&Jerk (50/30)

Wod 3

3 ROUNDS

20 V-ups

20 Sit up

40 sec. Plank

10 Nisan 2019

Wod 1

Every 90 sec. for 9 min.

4 Hang squat clean (Unbroken-60/40 kg)

Wod 2

4 ROUNDS

7 Burpees

14 Hang power clean (40/20)

21 Wallball

Wod 3

2 ROUNDS

500 m row

75 DU

50 Sit up

9 Nisan 2019

Wod 1

10 EMOM

8 Deadlift (70/40)

Wod 2

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

Power snatch (40/20)

Wallball

Wod 3

75 Sit up

75 Leg lift

75 Saw plank

8 Nisan 2019

Wod 1

5 ROUNDS

2 Snatch deadlift

2 Snatch high pull

Wod 2

Every 30 sec. for 8 min.

Power snatch (60/30)

Wod 3

FOR TIME

30 Hang power snatch (40/20)

20 Wallball

10 Burpees

500 m row

10 Burpees

20 Wallball

30 Hang power snatch

Time cap: 15 min.

7 Nisan 2019

Wod 1

12 EMOM

1.min= 15/10 cal. Row

2.min=12/10 Burpees

3.min=15/12 Box jump

4.min= Rest

3 min REST

Wod 2

12 EMOM

1.min= 12/10 cal. Air bike

2.min=12/10 Pull up

3.min=40/30 DU

4.min= Rest

3 min. REST

Wod 3

12 EMOM

1.min=10/8 cal. Ski erg

2.min=8 High jump touch to target

3.min=20/15 Push up

4.min= Rest

6 Nisan 2019

Wod 1

20 ROUNDS

1 Snatch

2 Clean&Jerk

3 Pull up

(Weight:60/30)

Time cap: 30 min.

Wod 2

21-15-9

Toes to bar

V-ups

Medball sit up

5 Nisan 2019

Wod 1

7 ROUNDS

7 HSPU or 20 sec. Handstand hold

7 Pull up

7 Dumbbell thruster

7 Burpees

7 Dumbbell deadlift

7 KB Swing

7 Box jump over

Wod 2

1K Row

4 Nisan 2019

Wod 1

FOR TIME

40 cal. Row

20 Thruster (40/20)

30 cal. Air bike

15 Thruster (50/30)

20 Burpees

10 Thruster (60/40)

Time cap: 18 min.

4 min. REST

Wod 2

30-20-10

Wallball

One arm dumbbell snatch

Time cap: 10 min.

3 Nisan 2019

Wod 1

75 Medball cluster

Wod 2

5 ROUNDS

7 Bench press (80/40)

300 m row

Wod 3

100 Medball sit up

2 Nisan 2019

Wod 1

2 ROUNDS

Back squat

%60.   7 reps

%70.   5 reps

%80.   3 reps

%90.   1 reps

Wod 2

40 KB Swing

30 Hang power clean (40/20)

20 cal. Row

10 Burpee-pull up

20 cal. Air bike

30 Front squat (40/20)

40 KB Sumodeadlift high pull

1 Nisan 2019

Wod 1

7 EMOM

2 Power snatch (%80/90)

Wod 2

57 cal. Row

57 KB Swing

57 One arm dumbbell snatch

57 Wallball

57 Box jump

57 Push up

Time cap: 35 min.

31 Mart 2019

Wod 1

20 EMOM

1.min= 15 Deadlift

2.min= 12 Hang power clean

3.min= 9 Front squat

4.min= 6 Jerk

min= Rest

(Weight: 50/30)

Wod 2

4 ROUNDS

20 Jump lunge

15 V-up

10 Seated dumbbell shoulder press

30 Mart 2019

Wod 1

5 ROUNDS

10 Dumbbell burpees

60 m farmer carry

10 Dumbbell hang power clean

25 Air squat

Wod 2

4 ROUNDS

10 Toes to bar

20 Leg lift

30 Sit up

40 Saw plank

29 Mart 2019

Wod 1

50 Wallball

20 Power clean

40 Wallball

15 Power clean

30 Wallball

10 Power clean

(Clean weight: 60/30)

Time cap: 15 min.

Wod 2

20 EMOM

1.min= 50 Mountain climbing

2.min= 15/12 cal. Row

3.min= 12/10 cal. air bike

4.min= Rest

28 Mart 2019

Wod 1

18 AMRAP

10 Clean&Jerk (50/30)

11 Pull up

19 KB Sumodeadlift high pull

38 cal. Row

4 min. Rest

Wod 2

18 AMRAP

10 Snatch (50/30)

11 Box jump

20 KB Swing

17 cal. Air bike

27 Mart 2019

Wod 1

5 ROUNDS

21 DU

18 One arm dumbbell snatch (50/20 lbs)

15 Overhead squat (40/20 kg)

12 Push up

9 Toes to bar

Wod 2

100 Sit up

26 Mart 2019

42 EMOM

1.min= 8 Dumbbell burpees

2.min= 30/20 Row knee pull

3.min= 3 Clean&Jerk (60/30)

4.min= 12/10 Box jump over

5.min= 4/3 Bear complex (50/30)

6.min= 10 Pull up

7.min= Rest

25 Mart 2019

Wod 1

Squat snatch go to max…

Time cap: 15 min.

Wod 2

2 ROUNDS

22 Hang power snatch (40/20)

22 Burpess

     3 min. Rest

2 ROUNDS

22 Thruster (40/20)

22 Pull up

     3 min. Rest

2 ROUNDS

22 Power clean (40/20)

22 Push up

24 Mart 2019

Wod 1

7 ROUNDS

1 Power clean

1 Hang squat clean

1 Front squat

1 Jerk

Wod 2

FOR TIME

1000 m row

50 One arm dumbbell snatch

40 cal. Air bike

60 Wallball

Wod 3

4 ROUNDS

Plank

40 sec. On

20 sec. Off

23 Mart 2019

Wod 1

9 AMRAP

2-4-6-8-10-12-……

Wallball

Box jump over

     4 min. REST

Wod 2

9 AMRAP

150 m row

15 Plate ground to overhead

      4 min. REST

Wod 3

9 AMRAP

3-6–9-12-15-….

Cal. Air bike

Front squat (40/20)

22 Mart 2019

Wod 1

10 ROUNDS

1 Clean&Jerk (70/40)

7 Burpees

Time cap:15 min.

  5 min. Rest

Wod 2

10 ROUNDS

1 Power snatch (60/30)

21 DU

Time cap: 15 min.

21 Mart 2019

Wod 1

400 m row

21 Thruster (40/20)

400 m row

21 Snatch (50/30)

400 m row

21 Power clean (60/40)

Wod 2

4 ROUNDS

7 Clap push up

14 KB Swing

21 Squat

20 Mart 2019

Wod 1

6 ROUNDS

1 Power snatch

1 Hang power snatch

2 Overhead squat

Wod 2

4 ROUNDS

12 Hang power snatch (40/20)

12 KB Swing

15 Hang power clean (40/20)

15 Push up

Time cap: 12 min.

Wod 3

3 ROUNDS

15 Russian twist

15 Medball sit up

15 V-ups

19 Mart 2019

Wod 1

5*5 Deadlift

Wod 2

20 AMRAP

15 Deadlift (60/30)

20 Box jump over

30 Wallball

Wod 3

Tabata / Plank

18 Mart 2019

Wod 1

50 DU

40 Goblet squat

30 KB over burpees

20 Chest to bar pull up

10 Wallwalk

20 Pull up

30 Burpees

40 step walking lunge with KB

50 DU

Time cap: 30 min.

Wod 2

50 Saw plank

50 Leg lift

50 Sit up

17 Mart 2019

Wod 1

7*3 Power clean

(Below knee and above knee 3 sec. pause)

Wod 2

4 AMRAP

15 Power clean (50/30)

30 Toes to bar

Max. Cal air bike

     2 min. Rest

4 AMRAP

15 Hang squat clean (50/30)

30 Push up

Max. Cal Row

      2 min. Rest

4 AMRAP

15 Hang Power clean (50/30)

30 Sit up

Max. Reps Burpees

16 Mart 2019

Wod 1

8 EMOM

Odd: 5 Front squat (60/30)

Even: 30 Jump bar over

Wod 2

800 m row

12 Pull up

24 KB Swing

48 Toes to bar

96 Sit up

48 Push up

24 KB Sumodeadlift high pull

12 Pull up

800 m row

Time cap: 25 min.

15 Mart 2019

Wod 1

21-15-9

Deadlift (60/40)

Box jump over

     2 min. REST

Wod 2

15-12-9 (50/30)

Power clean

Bar facing burpees

      2 min. REST

Wod 3

12-9-6

Thruster (40/20)

Burpee-box jump over

14 Mart 2019

WOD

2 ROUNDS

21 Air squat

20 DU

15 Back squat

20 DU

9 Front squat

30 cal. Air bike

9 Shoulder press

20 DU

12 Push press

20 DU

15 Push jerk

(Weight: 60/30)

13 Mart 2019

Wod 1

7 EMOM

3 Squat clean (TNG) (60/30 kg)

Wod 2

21-15-9

Cal. Row

Power clean (50/30)

Pull up

One arm dumbbell overhead squat

Wod 3

30-20-10

DU

Sit up

12 Mart 2019

Wod 1

50 Overhead squat (with PVC)

(3 sec. pause)

Wod 2

5 ROUNDS

4 Snatch deadlift

4 Snatch high pull

4 Power snatch

Wod 3

24-18-12-6

Wallball (unbroken)

Box jump

11 Mart 2019

Wod 1

30 Squat clean and jerk (60/30)

Time cap: 10 min.

Wod 2

4 ROUNDS

10 One arm KB Push press (right)

15 Goblet squat

10 One arm KB Push press (left)

15 KB Sumodeadlift high pull

Time cap: 15 min.

Wod 3

Tabata

Sit up / Plank

10 Mart 2019

Wod 1

Every 90 sec. for 12 min.

1 Push presss

2 Push jerk

3 Split jerk

(Weight: %80-85)

Wod 2

15 AMRAP

2-4-6-8-10-12-……..

Deadlift (50/30)

Front squat (50/30)

Hang power clean (50/30)

Bar over burpees

9 Mart 2019

Wod 1

24 EMOM

1.min= 10 Deadlift

2.min= 4 Power snatch

3.min= 5 Power clean

4.min= 6 Front squat

5.min= 7 Push jerk

6.min= REST

(Weight: 60/30)

       4 min. REST

Wod 2

12 EMOM

1.min= 12/10 cal. Row

2.min= 10/8 cal. air bike

3.min= 12/10 Burpees

4.min= REST

8 Mart 2019

Wod 1

30 Bear complex (60/30)

Time cap: 10 min.

Wod 2

5 ROUNDS

9 Dumbbell hang squat clean

12 Pull up

15 Push up

Time cap: 15 min.

7 Mart 2019

Cash in 1000 m row

10 ROUNDS

1 Snatch (60/30)

2 Clean&Jerk (60/30)

10 Toes to bar

Cash out 1000 m row

Time cap: 30 min.

6 Mart 2019

Wod 1

5 ROUNDS

5 Power clean (60/40)

20 Jump lunge

3 min. Rest

Wod 2

4 ROUNDS

5 Hang power clean (60/40)

25 Squat

3 min. Rest

Wod 3

3 ROUNDS

5 Squat clean (60/40)

50 Mountain climbing

5 Mart 2019

Wod 1

21-15-9-15-21

KB Swing (24/16)

Box jump

Time cap: 12 min.

       4 min. Rest

Wod 2

5 ROUNDS

15 Pull up

18 Plate ground to overhead (25/10)

21 Up-down

Time cap: 20 min.

4 Mart 2019

Wod 1

60 m Plate overhead farmer carry

40 Wallball

20 Dumbbell hang power clean

60 m Plate overhead farmer carry

40 One arm dumbbell snatch

20 Clap Push up

60 m Plate overhead farmer carry

40 Dumbbell deadlift

20 Burpees

Time cap: 20 min.

Wod 2

3 ROUNDS

30 Row knee pull

30 Medball Sit up

30 Saw plank

3 Mart 2019

WOD

2 ROUNDS

1- Max. Cal. Row

2- Deadlift (50/30)

3- Max. Cal. Ski erg

4- KB Swing

5- Max. Cal. Air bike

6- Air squat

7- Burpees

8- Pull up

9- DU

10- V-up

11- Mountain climbing

12- Sit up

3 min. REST

1 min. On

30 sec. Off

2 Mart 2019

Wod 1

4 ROUNDS

7 Power snatch (40/20)

14 cal. Air bike

Time cap: 8 min.

4 min. Rest

Wod 2

8 AMRAP

50 Thruster (20/10)

50 Push up

4 min. Rest

Wod 3

8 EMOM

Odd: 10 Burpees touch to target

Even: 12/10 Pull up

1 Mart 2019

Wod 1

FOR TIME

21 Power clean

30 cal. Row

18 Front squat

30 cal. Row

15 Jerk

30 cal. Row

(Weight: 60/40)

Wod 2

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

Back squat

28 Şubat 2019

Wod 1

3 ROUNDS

500 m row

21 Deadlift (70/50)

12 Bench press (50/30)

Wod 2

3 ROUNDS

30 V-up

60 sec. Plank

27 Şubat 2019

Wod 1

21-15-9

Power snatch

V-up

      3 min. Rest

Wod 2

15-12-9

Hang power snatch

Clap push up

       3 min. Rest

Wod 3

9-6-3

Squat snatch

Chest to bar pull up

(Weight: 50/30)

26 Şubat 2019

Wod 1

7*7 Seated Shoulder press (KB or Dumbbell)

Wod 2

42-30-18

KB Swing (24/16)

Push up

Wallball

Time cap: 19 min.

Wod 3

8 EMOM

1.min= 20/15 Sit up

2.min= 30 Saw plank

3.min= 20/15 V-up

4.min= 40 sec. Plank

25 Şubat 2019

Wod 1

4 Power clean+1 Front squat+3 Push jerk

3 Power clean+2 Front squat+3 Push jerk

2 Power clean+3 Front squat+3 Push jerk

1 Power clean+4 Front squat+3 Push jerk

(Climbing)

Wod 2

4 ROUNDS

12 Burpees

9 Box jump

6 Deadlift (90/50)

24 Şubat 2019

Wod 1

7 EMOM

1 Power clean + 1 Squat clean

Wod 2

20 AMRAP

60 cal. Row

50 Squat

40 Box jump over

30 Power clean (50/30)

20 Pull up

Wod 3

100 Sit up

23 Şubat 2019

WOD

FOR TIME

30 Hang squat clean (40/20)

30 Pull up

800 m row

30 Hang squat snatch (40/20)

30 Toes to bar

40 cal. Air bike

30 Thruster (40/20)

30 Up-down

30 cal. Ski erg

22 Şubat 2019

Wod 1

Go to Max. in 15 min.

Back squat

Wod 2

20 AMRAP

Cindy

5 Pull up

10 Push up

15 Squat

21 Şubat 2019

Wod 1

6 ROUNDS

1 Power clean

1 Hang power clean

1 Hang squat clean

1 Jerk

Wod 2

42-30-18 One arm dumbbell snatch

30-21-12 Box jump over

18-12-6 Hang squat clean (40/20)

Time cap: 25 min.

Wod 3

7 ROUNDS

Plank

20 sec. On

20 sec. Off

20 Şubat 2019

Wod 1

21-15-9

Back squat

Push jerk

Cal. Row

Time cap: 10 min.

3 min. Rest

Wod 2

18-12-6

Front squat

Push press

Cal. Air bike

Time cap: 10 min.

3 min. Rest

Wod 3

15-9-3

Overhead squat

Shoulder press

Bar facing burpees

Time cap: 10 min.

(Weight: 40/20 kg )

19 Şubat 2019

Wod 1

10 EMOM

Odd: 4 Cluster (50/20)

Even: 30 DU

Wod 2

3 ROUNDS

9 Seated shoulder press

15 Box step up with dumbbell

21 Burpees

27 Dumbbell hang power clean

Time cap: 24 min.

Wod 3

50 Sit up

40 Leg lift

30 V-up

18 Şubat 2019

Wod 1

5 ROUNDS

5 Power snatch (60/30)

10 KB Swing

15 Wallball

20 Push up

Wod 2

4 ROUNDS

7 Strict toes to bar

14 Medball sit up

17 Şubat 2019

5 ROUNDS

200 m Run (7 tour)

10 Burpee-Box jump

10 Sumodeadlift high pull (40/20)

10 Thruster (40/20)

1 min. Rest

16 Şubat 2019

Wod 1

2-2-2-2-2

Front squat (climbing)

Wod 2

30 EMOM

1.min= 12/10 cal. Row

2.min= 10 Hang power clean (50/30)

3.min= 25/20 Air squat

4.min= 10/8 Burpees

5.min= REST

15 Şubat 2019

Wod 1

1 RM Power clean

…in 15 min.

Wod 2

4 ROUNDS

10 Deadlift

5 Hang squat clean (TNG)

10 Box jump

5 Push jerk

(Weight: 60/30)

Wod 3

3 ROUND

15 V-up

30 Saw plank

14 Şubat 2019

75 Power snatch (35/15)

750 m row

75 Wallball

50 cal. Air bike

75 One arm dumbbell snatch (50/25 lbs)

75 Mountain climbing

75 Medball sit up

Time cap: 40 min

13 Şubat 2019

3 ROUNDS

27 Sit up

21 cal. Air bike

18 Back squat (50/30)

15 KB Swing

12 Push up

9 Pull up

12 Şubat 2019

5 ROUNDS

12 Deadlift

9 Hang power clean

6 Push jerk

(Weight:60/30)

* Each Round between 3 cindy

“Cindy”

5 Pull up

10 Push up

15 Squat

Time cap: 40 min.

11 Şubat 2019

Wod 1

4 ROUNDS

20 Thruster (30/15)

15 Overhead squat (30/15)

10 Bar over burpees

Time cap: 16 min.

       5 min. REST

Wod 2

16 EMOM

Odd: 60 m run

Even: 8 KB Swing + 8 KB Sumodeadlift high pull

10 Şubat 2019

Wod 1

15 Back squat (%60)

50 DU

12 Back squat (%70)

50 DU

9 Back squat (%80)

50 DU

6 Back squat (%85)

50 DU

3 Back squat (%90)

50 DU

Wod 2

3 ROUNDS

30 cal. Row

20 Wallball

10 Deadlift (70/40)

9 Şubat 2019

Wod 1
Every 30 sec. in 15 min.
1 Clean&Jerk (60/30)

5 min. Rest

Wod 2
21-15-9
Front squat
Bent over barbell row
Bar over burpees
(Weight: 40/20)
Time cap: 12 min.

3 min. Rest

Wod 3
4 ROUNDS
15 L-sit
30 Back extension

8 Şubat 2019

4 ROUNDS

20 Thruster

20 Snatch balance

20 Overhead squat

20 Shoulder press

*3 min. Rest between each round

(Weight: 20/10 kg)

1.Round: 30 DU after each move

2.Round: 4 tours shuttle run after each move

3.Round: 10 cal. Row after each move

4.Round: 5 Burpees after each move

Time cap: 40 min.

7 Şubat 2019

Wod 1

10 ROUNDS

2 Bear complex (60/30)

20 DU

Time cap: 15 min

Wod 2

3 ROUNDS

20 cal. Air bike

20 Toes to bar

6 Şubat 2019

FOR TIME

30 Squat snatch (60/30)

     3 min. Rest

1 K Row

    3 min. Rest

75 Wallball

    3 min. Rest

1 K Row

Time cap: 35 min.

5 Şubat 2019

Wod 1

4 ROUNDS

25 Floor dumbbell chest press (50/30 lbs)

20 Hang power clean (40/20)

15 Shoulder to overhead (40/20)

10 Up-down

Time cap: 24 min.

        5 min. Rest

Wod 2

12 AMRAP

20 One arm dumbbell snatch (50/30 lbs)

10 Dumbbell burpees (50/30 lbs)

4 Şubat 2019

Wod 1

20 EMOM

1.min= 8 Back squat (50/30) (no rack)

2.min= 12/10 cal. Row

3.min= 12 Deadlift (50/30)

4.min= 10/8 cal. Air bike

       5 min. Rest

Wod 2

16 EMOM

1.min= 20 V-up

2.min= 15 Knees to elbows

3.min= 40 sec. Plank

4.min= 15 Row knee pull

3 Şubat 2019

21-18-15

Wallball

Medball Push up

        3 min. Rest

15-12-9

KB Swing

KB over burpees

      3 min. Rest

9-6-3

Squat clean (60/30)

Bar muscle up

TIME CAP: 30 min.

2 Şubat 2019

Every 3 min. in 45 min.

First 3 min:

8/6 Power snatch (60/30)

Second 3 min:

25/20 cal. Row

Third 3 min:

20/15 Box jump

1 Şubat 2019

Wod 1

7 EMOM

1 Squat clean

1 Front squat

1 Jerk

(Weight: %80)

     3 min. Rest

Wod 2

10 AMRAP

5 Power clean (60/40)

10 One arm dumbbell push press (R:5 / L:5)

(50/30 lbs)

15 Push up

               5 min. Rest

Wod 3

12 EMOM

1.min= 20 Medball squat

2.min= 20 Medball sit up

3.min= 20 Jump lunge with medball

4.min= 20 Russian twist

31 Ocak 2019

Wod 1

21-15-9

Dumbbell thruster (30/15 lbs)

Pull up

V-up

Time cap: 12 min.

Wod 2

5 ROUNDS

15 Dumbbell deadlift (50/30 lbs)

20 m Dumbbell overhead Farmer’s carry

Time cap: 10 min.

30 Ocak 2019

2 ROUNDS

750 m row

15 Power clean (60/30)

25 cal. Air bike

10 Power snatch (60/30)

50 Air squat

Time cap: 30 min.

29 Ocak 2019

Wod 1

0-5 min.

20 Sumodeadlift high pull

20 Hang power clean

20 Push press

10 Burpees

5-10 min.

16 Sumodeadlift high pull

16 Hang power clean

16  Push press

15 Burpees

10-15 min.

12 Sumodeadlift high pull

12 Hang power clean

12  Push press

20 Burpees

15-20 min.

8 Sumodeadlift high pull

8 Hang power clean

8 Push press

25 Burpees

(Weight: 40/20 kg)

Wod 2

“Annie”

50-40-30-20-10

DU

Sit up

28 Ocak 2019

Wod 1

FOR TIME

21 Back squat

15 Shoulder to overhead

18 Back squat

12 Shoulder to overhead

15 Back squat

 9 Shoulder to overhead

12 Back squat

6 Shoulder to overhead

(Weight: 40/20 kg)

*All Unbroken (5 Burpees every break)

Time cap: 12 min.

       5 min. Rest

Wod 2

5 ROUNDS

20 Plate ground to overhead (20/10 kg)

10 Burpee-Box jump

Time cap: 12 min.

        3 min Rest

Wod 3

9 EMOM

1.min= 15 Row knee pull

2.min= 30 Leg raise

3.min= 20/20 sec. side plank

27 Ocak 2019

Wod 1

7*3 Snatch balance (50/30)

Wod 2

5 ROUNDS

3 Hang squat snatch (50/30)

13 KB Swing

23 Push up

33 DU or 66 SU

Time cap: 18 min.

Wod 3

3 ROUNDS

30 Leg lift

30 Saw plank

30 Sit up

26 Ocak 2019

10 EMOM

Odd: 1 Squat clean and 1 split jerk (%70)

Even: 2 Power clean and 1 push jerk (%70)

      100 Sit up in 5 min.

10 EMOM

Odd: 1 Squat clean and 1 split jerk (%75)

Even: 2 Power clean and 1 push jerk (%75)

      100 Sit up in 5 min.

10 EMOM

Odd: 1 Squat clean and 1 split jerk (%80)

Even: 2 Power clean and 1 push jerk (%80)

25 Ocak 2019

Wod 1

8 EMOM

3 Power snatch (60/40)

(Unbroken)

          4 min. Rest

Wod 2

6-5-4-3-2-1

Deadlift (%70-90) , climbing

Bar facing burpees

       2 min. Rest

6-5-4-3-2-1

Hang squat clean (%70-90), climbing

Bar facing burpees

Total time cap: 15 min.

Wod 3

4 ROUNDS

20 sec. side plank (right)

20 sec. Plank

20 sec. side plank (left)

30 sec. Rest

24 Ocak 2019

42 EMOM

1.min= 12/10 cal. Row

2.min= 20 Sit up

3.min= 10/8 cal. Air bike

4.min= 30 Back extension

5.min= 10/8 cal. Ski erg

6.min= 40 sec. Plank

7.min=REST

23 Ocak 2019

FOR TIME

50 Front squat

50 Hang power clean

50 Push press

500 m row

40 Front squat

40 Hang power clean

40 Push press

400 m row

30 Front squat

30 Hang power clean

30 Push press

300 m row

(Weight: empty bar)

22 Ocak 2019

Wod 1

17-14-11-8-5

Dumbbell deadlift

Dumbbell squat

Dumbbell Split jerk

*30 DU or 60 SU after each round

Time cap: 25 min.

(Dumbbell weight: 50/25 lbs)

Wod 2

3 ROUNDS

15 Toes to bar

15 L-sit

30 Back extension

21 Ocak 2019

Wod 1

2 ROUNDS

50 Plate ground to overhead

50 Plate half moon swing

50 Plate overhead walking lunge

50 Plate chest press

50 Knees to elbows

(Plate Weight: 20/10 kg)

Time cap: 25 min.

Wod 2

3 ROUNDS

30 DU

20 V-up

20 Ocak 2019

4 ROUNDS

10 One arm dumbbell clean and jerk (right)

15 Wallball

10 One arm dumbbell clean and jerk (left)

15 Up down

Time cap: 20 min.

(Dumbbell weight: 50/30 lbs)

        5 min. Rest

Wod 2

15 EMOM

1.min= 12 Medball up sit up

2.min= 40 Bridge

3.min= 40 sec. Plank

19 Ocak 2019

3 ROUNDS

400 m row

50 Squats

40 Push-ups

30 Jumping lunges

20 Pull-ups

10 Burpees

Time cap: 40 min.

18 Ocak 2019

Every 3 min. in 36 min.

First 3 min;

15 cal. Row

20 Medball sit up

Second 3 min;

15/12 cal. Air bike

20 V-up

Third 3 min;

15/12 Burpees

40 Russian twist

17 Ocak 2019

1 RM Deadlift

…15 min.

Wod 1

200 Air squat

*7/7 Suitcase deadlift(32/16 kg) every break

Wod 2

100 Push up

*5 Pull up every break

Wod 3

200 DU

*10 V-up every break

Wod 4

100 KB Sumodeadlift high pull (32/16 kg)

*30 sec Plank every break

16 Ocak 2019

Wod 1

1 RM Snatch

…in 15 min

Wod 2

3 ROUNDS

250 m row

14 One arm dumbbell snatch (50/30 lbs)

14 Medball squat

250 m row

14 One arm dumbbell push press (50/30 lbs)

14 Diamond Push up

Time cap: 18 min.

Wod 3

9 EMOM

1.min= 20 /20 sec. Side plank

2.min=30 Leg raise

3.min= 15 Plate up sit up

15 Ocak 2019

Wod 1

1 RM Back Squat

…in 15 min

Wod 2

12-9-6-3 Power clean (60/40)

21-18-15-12 Wallball

15-12-9-6 Pull up

21-18-15-12 KB Russian swing (32/24)

15-12-9-6 Shoulder to overhead (40/20)

TOTAL TIME CAP: 30 min.

(All Unbroken)

*5 burpees for each break (all burpees to be done after wod)

14 Ocak 2019

Wod 1

1 RM Shoulder Press

Wod 2

6 AMRAP

50 Deadlift (40/20)

50 DU or 100 SU

50 Sit up

      3 min. Rest

6 AMRAP

40 Back squat (40/20)

40 Push up

40 Leg lift

13 Ocak 2019

Wod 1

1RM Power clean

…in 15 min.

Wod 2

3 ROUNDS

20 Thruster (empty bar)

20 Plate ground to overhead

20 Box jump

Time cap: 15 min.

Wod 3

5 ROUNDS

5 Hang power clean and jerk

(Weight :50/30 – Unbroken)

10 Burpees

Time cap: 10 min

12 Ocak 2019

Wod 1

3 ROUNDS

7/7 One arm KB snatch (24/16 kg)

14 Pull up

21 cal. Air bike

28 Air squat

100 m run

Time cap: 25 min.

Wod 2

3 ROUNDS

20 Sit up

30 Leg lift

40 sec. Plank

11 Ocak 2019

4 ROUNDS

5 Burpee-pull up

10 Power clean (50/30)

15 Ring Push up

20 Cal. Row

25 Air squat

30 Sit up

10 Ocak 2019

21-18-15

One arm dumbbell snatch (50/20 lbs)

Back squat (40/20 kg)

V-up

          3 min. Rest

18-15-12

Pull up

Hang power clean (40/20 kg)

Plank press

          3 min Rest

15-12-9

Power snatch (40/20 kg)

Overhead squat (40/20 kg)

Toes to bar

9 Ocak 2019

Every 4 min. in 48 min.

First 4 min:

4 Power clean (70/50)

40 DU or 80 SU

20 Push up

Second 4 min:

250 m row

20 Dumbbell Push press (35/15 lbs)

30 Jump lunge

Third 4 min:

20 Wallball

15 Pull up

100 m run

8 Ocak 2019

Wod 1

10 ROUNDS

1 Deadlift

1 Clean high pull

1 Power clean

1 Hang squat clean

1 Jerk

(Weight: 80/40)

Time cap: 15 min.

Wod 2

20 AMRAP

10/10 One arm dumbbell hang clean and jerk

(50/30 lbs)

25 Squat

15 KB Swing (24/16)

Wod 3

3 ROUNDS

15 Medball sit up

30 Saw plank

7 Ocak 2019

Wod 1

Every 90 sec. in 12 min

5 Back squat (80/60)

      5 min. Rest

Wod 2

3 ROUNDS

25 Wallball

15 Dumbbell deadlift (50/30 lbs)

25 Box jump

15 Burpees

Time cap: 24 min.

6 Ocak 2019

Wod 1

20 Squat snatch (%70)

Time cap: 15 min.

        3 min Rest

Wod 2

5 ROUNDS

10 Muscle clean (40/20)

30 DU or 60 SU

Time cap: 12 min.

        3 min Rest

Wod 3

30-20-10

Sit up

V-up

Saw plank

5 Ocak 2019

Wod 1

21-15-9

Overhead squat (40/20)

Box jump over

Cal. Row

Time cap: 15 min

Wod 2

9-15-21

Hang power snatch (40/20)

Jump squat

Cal. Air bike

Time cap: 15 min

4 Ocak 2019

Wod 1

5 ROUNDS

9 Box step up with dumbbell

15 Dumbbell Power clean

21 Pull up

(Dumbbell weight: 40/20 lbs)

Time cap: 25 min.

Wod 2

4 ROUNDS

Plank

40 sec. On

20 sec. Off

3 Ocak 2019

Wod 1

7 EMOM

2 Bear complex (60/30)

     3 min. Rest

Wod 2

30 Burpees

30 Toes to bar

30 Sumodeadlift high pull (40/20)

500 m row

30 Sumodeadlift high pull (40/20)

30 Toes to bar

30 Burpees

30 cal. Air bike

Time cap: 28 min.

2 Ocak 2019

Wod 1

0-15 min

21-15-9

One arm dumbbell snatch (50/30 lbs)

Dumbbell over burpees

*30 DU after each round

15-30 min

21-15-9

Dumbbell Push press (50/30 lbs)

Cal. Row

*30 DU after each round

Wod 2

3 ROUNDS

60 Mountain climbing

40 Russian twist

20 V-ups

31 Aralık 2018

Wod 1

25 EMOM

1.min= 5 Thruster (50/30)

2.min= 3 Bar muscle-up

3.min= 15 Wallball

4.min= 12/10 cal. Air bike

5.min= REST

Wod 2

FOR TIME

50 Sit up

50 Leg raise

50 Back extension

50 Leg raise

50 Sit up

30 Aralık 2018

WOD

2 ROUNDS

20 Dumbbell deadlift

1 min. Plank

20 Dumbbell goblet squat

1 min. Plank

20 cal. Row

1 min. Plank

20 Dumbbell hang power clean

1 min. Plank

20 Pull up

1 min. Plank

20 Dumbbell push jerk

1 min. Plank

Time cap: 40 min.

(Dumbbell weight: 40/20 lbs)

29 Aralık 2018

Wod 1

FOR TIME

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

Front squat (50/30 kg)

KB Swing (24/16 kg)

Push up

(All Unbroken)

 

Wod 2

3 ROUNDS

30 cal. Air bike

500 m row

75 DU

28 Aralık 2018

Wod 1

FOR TIME

3 ROUNDS

15 Squat clean (40/20)

30 Pull up

750 m row

Wod 2

100 Medball sit up

100 Leg lift

27 Aralık 2018

Wod 1

5*5 Snatch balance (60/30)

Wod 2

4 ROUNDS

5/5 One arm dumbbell squat snatch (40/20 lbs)

10 Box jump over

Wod 3

4 ROUNDS

15 Good morning (20/10 kg)

30 sec. Plank

26 Aralık 2018

Wod 1

3 ROUNDS

12 Deadlift

9 Hang power clean

6 Jerk

400 m row

(Weight: 60/30 kg)

Wod 2

4 ROUNDS

30 DU

15 Toes to bar

45 sec. Plank

25 Aralık 2018

Christmas Wod

1- Rope Climb

2-Squat Snatch (60/30 kg)

3-Burpees

4-Handstand Push Up

5-Box Jump Over

6-Pull Up

7-Wallball

8-Dumbbell Push Press (50/30 lbs)

9-KB Sumodeadlift High Pull

10-Toes to Bar

11-KB Swing (24/16 kg)

12-Clean and Jerk (60/30 kg)

1

2-1

3-2-1

4-3-2-1

5-4-3-2-1

6-5-4-3-2-1

7-6-5-4-3-2-1

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

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

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

11-10-9-8-7-6-5-4-3-2-1

12-11-10-9-8-7-6-5-4-3-2-1

24 Aralık 2018

Wod 1

3 ROUNDS

500 m row

12 Deadlift (80/50)

21 Bench press (60/30)

Wod 2

4 ROUNDS

20 Sit up

30 sec. Right Side plank

30 sec Plank

30 sec. Left Plank

23 Aralık 2018

FOR TIME

3 ROUNDS

7 Squat snatch (50/30)

40 DU

12 Pull up

7 Clean&jerk (50/30)

100 m shuttle run

15 Knees to elbows

16 One arm dumbbell snatch (40/20 lbs)

10 Burpees

20 V-up

22 Aralık 2018

Wod 1

6*3 Front squat (pause 3 sec)

(Weight: 90/60)

Wod 2

21-15-9

Cal. Air bike

Push jerk (50/30)

Toes to bar

Wod 3

50-40-30-20-10

DU

KB Swing

21 Aralık 2018

Wod 1

12 EMOM

1-4-7-10. min = 3 Clean&jerk (60/30)

2-5-8-11. min= 2 Clean&jerk (70/40)

3-6-9-12. min= 1 Clean&jerk (80/50)

          3 min. Rest

Wod 2

30-20-10

Hang power clean (40/20)

*2 Jump lunge

Diamond push up

Time cap: 15 min.

         3 min. Rest

Wod 3

9 EMOM

1.min= 40 Crunch

2.min= 30 Back extension

3.min= 40 sec. Plank

20 Aralık 2018

Wod 1

4 ROUNDS

10 Dumbbell deadlift

10 m Farmer’s carry

10 Dumbbell Split squat (R:5 / L:5)

10 m Farmer’s carry

     3 Rounds

– 5 pull up

– 10 Push up

(Dumbbell weight: 50/25 lbs)

Time cap: 20 min.

Wod 2

3 ROUNDS

20 Sit up

20 Leg raise

30 sec right side plank

30 sec Plank

30 sec. left side plank

19 Aralık 2018

Wod 1

21-15-9

Power snatch (50/30)

Bar over burpees

Time cap: 12 min

         5 min. Rest

Wod 2

2 ROUNDS

21 Air squat

20 DU

15 Back squat

20 DU

12 Front squat

20 DU

30 cal. Air bike / 500 m row

20 DU

9 Strict shoulder press

20 DU

12 Push press

20 DU

15 Push jerk

(Weight: 40/20)

Time cap: 25 min

18 Aralık 2018

Wod 1

5 ROUNDS

4 Cluster  (60/30)

40 DU

Wod 2

4 ROUNDS

20 cal. Row

18 KB Swing (24/16 kg)

16 One arm dumbbell push press (45/25 lbs)

14 Overhead squat (30/15 kg)

*90 sec Rest between each round

17 Aralık 2018

Wod 1

3 RFT

10 Power clean

400 m row

7 Hang squat clean

20 cal. Air bike

4 Clean&jerk

50 DU

(Weight: 60/30)

Wod 2

9 EMOM

1.min= 15 Medball sit up

2.min= 25 Leg raise

3.min= 40 sec. Plank

16 Aralık 2018

Wod 1

7-6-5-4-3-2-1

Power snatch (60/30)

*2 Pistol

Clean&jerk (60/30)

*2 Pistol

Time cap: 25 min

Wod 2

4 ROUNDS

40 sec Plank

30 Leg raise

20 Plank press

10 Plate up sit up

15 Aralık 2018

Wod 1

3 ROUNDS

8/8 KB Suitcase deadlift (32/16)

8 Hang squat clean (50/30)

16 Toes to bar

Time cap: 12 min

         3 min. Rest

Wod 2

7 AMRAP

2-4-6-8-10-12-….Shoulder press (40/20)

20 Jump over bar

        3 min. Rest

Wod 3

Every 2 min. in 18 min

First 2 min: 15/12 Burpee-box jump

Second 2 min: 15/12 cal. Air bike

Third 2 min: 15/12 cal. Row

14 Aralık 2018

Wod 1

5 ROUNDS

10 Dumbbell Power clean

20 m Farmer’s carry

10 Dumbbell shoulder to overhead

200 m row

(Dumbbell weight: 40/20 lbs)

Time cap: 16 min.

       4 min Rest

Wod 2

20 EMOM

1.min= 10 Pull up

2.min= 20 Jump lunge

3.min= 10 Bent over dumbbell row (40/20 lbs)

4.min= 20 Push up

13 Aralık 2018

Wod 1

8 ROUNDS

20 sec Snatch grip deadlift

10 sec REST

20 sec Snatch high pull

10 sec REST

20 sec Hang power snatch

10 sec hold Shoulder to overhead

30 sec Rest

(Weight: 40/20)

4 min Rest

Wod 2

Tabata

Back squat (40/20 kg)

(10 sec hold deep squat)

4 min Rest

Wod 3

4 ROUNDS

20 sec Burpees

10 sec Rest

20 sec. Plank

10 sec Rest

20 sec DU

10 sec Rest

20 sec Plank

10 sec Rest

12 Aralık 2018

50-40-30-20-10

Cal. Row

Plate ground to overhead (20/10)

DU

Sit up

11 Aralık 2018

FOR TIME

3 ROUNDS

100 m run with medball

30 m Burpee broad jump

10 Power clean (60/30)

30 m Burpee board jump

15 cal. Air bike

10 Aralık 2018

Wod 1

10 EMOM

Odd: 12 KB Front rack reverse lunge

Even: 8 KB Push press

       4 min. Rest

Wod 2

5 ROUNDS

10 Burpees

40 sec. Hold Wall sit

20 KB Swing (24/16)

40 sec. Dead hang hold

30 Leg raise

40 sec. Plank

Time cap: 30 min.

9 Aralık 2018

Wod 1

30 Cluster  (50/30)

      3 min Rest

500 m row

30 Hang power clean (50/30)

30 cal. Air bike

        3 min. Rest

75 Wallball

Total Time cap: 27 min

Wod 2

3 ROUNDS

20 Medball sit up

40 Russian twist

8 Aralık 2018

10 Power clean (50/30)

20 Box step up with dumbbell (35/20)

8 Power clean (60/40)

16 Box step up with dumbbell

6 Power clean (70/50)

12 Box step up with dumbbell

4 Power clean (80/60)

8 Box step up with dumbbell

Time cap: 15 min

       5 min. Rest

Wod 2

15-12-9-6

Jerk (60/30)

Toes to bar

*50 DU after each round

Time cap: 15 min

7 Aralık 2018

Wod 1

7 EMOM

2 Hang squat snatch (60/30 kg)

       3 min. Rest

Wod 2

15-12-9-6-3

Power snatch (60/30)0

Bar over burpees

Time cap: 15 min.

       4 min Rest

Wod 3

15-12-9-6-3

Toes to bar

Plate up sit up

*2 Back extension

6 Aralık 2018

FOR TIME

30 cal. Air bike

4 Cindy

20 cal. Air bike

5 Cindy

10 cal. Air bike

6 Cindy

(Cindy: 5 Pull up+10 Push up+15 Air squat)

5 Aralık 2018

FOR TIME

12 Dumbbell clean&jerk (40/20 lbs)

36 Air squat

200 m row

9 Dumbbell clean&jerk (45/25 lbs)

27 Air squat

300 m row

6 Dumbbell clean&jerk (50/30 lbs)

18 Air squat

400 m row

3 Dumbbell clean&jerk (55/35 lbs)

9 Air squat

500 m row

4 Aralık 2018

8 EMOM

Odd: 5 Strict pull up

Even: 10 HSPU

         4 min. Rest

8 EMOM

Odd: 12 Deadlift (50/30)

Even: 8 Back squat (50/30)

         4 min. Rest

8 EMOM

Odd: 12/10 cal. Row

Even: 10/8 cal. Air bike

3 Aralık 2018

Wod 1

8 EMOM

Odd: 15 KB Swing (24/16)

Even: 20 KB Russian swing (24/16)

Wod 2

FOR TIME

7 ROUNDS

7 Deadlift

7 Pull up

7 Hang power clean

7 Push up

7 Push jerk

7 Burpees

(Weight:50/30)

2 Aralık 2018

Wod 1

4 ROUNDS

10 One arm dumbbell overhead squat (right)

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

10 One arm dumbbell overhead squat (left)

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

(Dumbbell weight: 40/15 lbs)

Time cap: 16 min.

Wod 2

27-21-15-9

Wallball

Medball Push up

Time cap: 12 min.

Wod 3

3 ROUNDS

20 Sit up

30 Back extension

1 Aralık 2018

Wod 1

8 EMOM

Odd: 1 Power clean

         2 Front squat

         1 Split jerk

          (Weight: 70/40)

Even: 30 DU

Wod 2

5 ROUNDS

3 Power clean (70/40)

6 Bar over burpees

9 KB Swing

12 Push up

15 Air squat

Time cap: 15 min

Wod 3

8 EMOM

Odd: 12 Toes to bar

Even: 20 Sit up

30 Kasım 2018

Wod 1

15 EMOM

0-5 min= 3 Power snatch (%70)

5-10 min= 2 Power snatch (%75)

10-15 min= 1 Power snatch (%80)

       3 min. Rest

Wod 2

3-6-9-12-15

Hang power snatch (40/20)

Burpee-Box jump

Time cap: 12 min.

Wod 3

4 ROUNDS

Plank

40 sec On

20 sec Off

4*40 Leg raise

29 Kasım 2018

Wod 1

10 EMOM

1 Power clean (%90)

Wod 2

30-20-10

Cal. Air bike

Hang power clean (40/20)

KB Swing (24/16)

Wod 3

50 Toes to bar

28 Kasım 2018

Wod 1

3 ROUNDS

20 One arm dumbbell snatch (50/25 lbs)

10 Burpee-box jump

Time cap: 10 min

      5 min Rest

Wod 2

3 ROUNDS

15 Dumbbell deadlift (50/25 lbs)

10 Dumbbell jerk (50/25 lbs)

500 m row

Time cap: 10 min

27 Kasım 2018

Wod 1

7 ROUNDS

1 Squat clean and jerk (80/40)

5 Bar over burpees

10 Pull up

Time cap: 12 min.

        5 min Rest

Wod 2

5 ROUNDS

30 DU

20 Wallball

Time cap: 15 min.

26 Kasım 2018

Wod 1

Every 3 min. in 30 min

First 3 min; 10 Back squat (40/20)

                    20 Jump lunge

                    15 Deadlift (40/20)

Second 3 min;  10 Pull up

                         12 Hang power snatch  (40/20)

                         15 Push jerk (40/20)

Wod 2

3 ROUNDS

20 Leg lift

20 sec side Plank (right)

20 Leg raise

20 sec. Side plank (left)

25 Kasım 2018

Wod 1

4 ROUNDS

5 Squat clean (70/30)

10 Bar over burpees

Time cap: 10 min

          4 min. Rest

Wod 2

30-20-10

Hang power clean (40/20)

Air squat

DU

Time cap: 8 min.

          4 min. Rest

Wod 3

3 ROUNDS

30 Leg raise

20 V-up

10 Toes to bar

24 Kasım 2018

Wod 1

8 AMRAP

6 Cindy

(5 Pull up+10 Push up+15 Squat)

…and then max reps Wallball

         5 min. Rest

8 AMRAP

1000 m row

21-15-9

Deadlift (60/30)

Bar over burpees

         5 min. Rest

 30-20-10

Cal. Air bike

Jump lunge

Plank press

Time cap:8 min

23 Kasım 2018

Wod 1

10 EMOM

1 Snatch grip deadlift

1 Snatch pull

1 Snatch high pull

1 Power snatch

Wod 2

3 ROUNDS

15 Snatch grip deadlift (50/30)

15 KB Swing (24/16)

12 Power snatch

12 KB Sumodeadlift high pull

9 Hang power snatch

9 Goblet squat

Time cap: 21 min.

Wod 3

3 ROUNDS

20 V-up

40 sec. Plank

22 Kasım 2018

TABATA

Back squat (40/20)

Hang power clean (40/20)

Shoulder to overhead (40/20)

Pull up

KB Swing

Deadlift (40/20)

Toes to bar

Sit up

*2 min. Rest between each round

21 Kasım 2018

Wod 1

12 EMOM

Odd: 15/12 Wallball

Even: 12/10 Pull up

Wod 2

50-40-30-20-10

KB Swing (24/16)

DU

20 Kasım 2018

Wod 1

5 ROUNDS

5 Deadlift (100/70 kg)

15 Floor dumbbell chest press (50/25 lbs

         3 min. Rest

50 Burpee-pull up

         3 min. Rest

1000 m row

TOTAL TIME CAP: 30 min.

Wod 2

Tabata

Sit up

Plank

19 Kasım 2018

Wod 1

5 ROUNDS

4 Dumbbell clean and jerk (50/20 lbs)

2 Cindy

(5 Pull up + 10 Push up + 15 Squat)

Time cap: 15 min.

      3 min. Rest

Wod 2

80 Wallball

40 cal. Air bike

Time cap: 12 min.

     3 min. Rest

Wod 3

25 Medball sit up

50 sec. Plank

25 Medball sit up

50 sec. Plank

18 Kasım 2018

WOD

40 AMRAP

1 Snatch (60/30)

2 Clean&jerk (60/30)

3 Burpees

150 m row or 10 cal. Air bike

17 Kasım 2018

Wod 1

21-18-15

Deadlift (60/30)

30 DU

      2 min Rest

18-15-12

Hang power clean (60/30)

Cal. Row

     2 min Rest

15-12-9

Push jerk

Burpees

Total Time cap: 25

Wod 2

12 EMOM

1.min= 12 Toes to bar

2.min= 20/20 sec. side plank

3.min= 30 Back ext.

4.min= 20 Sit up

16 Kasım 2018

Wod 1

7 ROUNDS

Squat snatch (climbing)

3 sec pause below knee

3 sec pause above knee

Wod 2

4 ROUNDS

5 Hang squat snatch (40/20)

10 One arm dumbbell push press(right) (50/25 lbs)

5 Snatch balance (40/20)

10 One arm dumbbell push press(left) (50/25 lbs)

Time cap: 12 min.

Wod 3

40-30-20-10

Crunch

Leg raise

15 Kasım 2018

Wod 1

Squat clean (climbing)

2-2-2-2-2-2

Wod 2

15 AMRAP

5 Hang squat clean (40/20)

10 Toes to bar

15 Push up

Wod 3

3 ROUNDS

20 Sit up

20 Leg raise

30 Saw plank

30 Leg lift

14 Kasım 2018

4 AMRAP

Max. Reps Wallball

     2 min. Rest

4 AMRAP

Max. Reps Ring row

     2 min. Rest

4 AMRAP

Max. reps push up

     2 min. Rest

4 AMRAP

Max metre Row

     2 min Rest

4 AMRAP

Max. reps KB Swing

     2 min. Rest

4 AMRAP

Max. cal. Air bike

13 Kasım 2018

Wod 1

30 Deadlift (40/20)

30 Hang power clean

30 Push jerk

    500 m row

20 Deadlift (50/30)

20 Hang power clean

20 Push jerk

    500 m row

10 Deadlift (60/40)

10 Hang power clean

10 Push jerk

    500 m row

Time cap: 20 min.

Wod 2

5 ROUNDS

30 DU

20 Medball sit up

12 Kasım 2018

Wod 1

100 m Farmer’s carry (50/25 lbs)

40 One arm dumbbell snatch (50/25 lbs)

80 m Farmer’s carry

30 One arm dumbbell snatch

60 m Farmer’s carry

20 One arm dumbbell snatch

40 m Farmer’s carry

10 One arm dumbbell snatch

Time cap: 20 min.

Wod 2

100 Back squat (20/10 kg)

*5 Burpees every break

Time cap: 8 min

Wod 3

100 Shoulder to overhead (20/10)

*5 Burpees every break

Time cap: 8 min.

11 Kasım 2018

WOD

4 ROUNDS

5 Cluster (50/30)

10 Bar over burpees

       3 min. Rest

4 ROUNDS

15 KB Swing (24/16)

15 KB Sumodeadlift high pull (24/16)

       3 min. Rest

4 ROUNDS

20 Sit up

20 Plank press

20 Leg lift

Time cap: 35 min.

10 Kasım 2018

Mustafa Kemal Atatürk WOD (1881-…)

5 ROUNDS

10 Thruster (40/20)

11 Toes-to-bar

19 Push up

38 Air Squat

9 Kasım 2018

Wod 1

7 ROUNDS

1 Deadlift

1 Power clean

1 Squat clean

1 Split jerk

Wod 2

4 ROUNDS

15 Deadlift

12 Hang power clean

9 Push jerk

50 DU

Time cap: 16 min.

Wod 3

3 ROUNDS

20 sec. Hollow rock hold

40 sec. Plank

8 Kasım 2018

Wod 1

7 EMOM

3 Snatch (60/30) (Unbroken)

Wod 2

24-18-12

Hang power snatch (40/20)

Wallball

       3 min. Rest

75 Air squat

50 HR Push up

25 Pull up

       2 min. Rest

1000 m row

Time cap: 30 min.

7 Kasım 2018

Wod 1

Deadlift (%90)

3-3-3-3-3

Wod 2

Squat clean (%90)

2-2-2-2-2

Wod 3

Bench press

12-12-10-10-8-8-6-6 (climbing)

Wod 4

3 ROUNDS

10 Plate up sit up

15 L-sit Leg raise

30 Russian twist

6 Kasım 2018

FOR TIME

500 m row

12 Snatch

400 m row

9 Snatch

300 m row

6 Snatch

    2 min. REST

6 Clean&jerk

30 cal. Air bike

9 Clean&jerk

40 cal. Air bike

12 Clean&jerk

50 cal. Air bike

(Weight: 60/40 kg)

5 Kasım 2018

WOD

9 EMOM

1.min= 9 Deadlift (70/40)

2.min= 10 Burpees

3.min= 20 V-up

       4 min. Rest

9 EMOM

1.min= 3 Power clean (70/40)

2.min= 20 Push up

3.min= 40 sec. Plank

      4 min. Rest

9 EMOM

1.min= 2 Hang squat clean (70/40)

2.min= 10 Pull up

3.min= 20 Sit up

3 Kasım 2018

Wod 1

3 ROUNDS

40 Wallball

30 KB Swing

20 Plate ground to overhead (20/10)

10 Box jump

Time cap: 21 min.

      3 min. Rest

Wod 2

3 ROUNDS

10 cal. Air bike

20 V-up

30 Sit up

40 Russian twist

Time cap: 18 min

2 Kasım 2018

Wod 1

0-2 min: 1 Clean&jerk (60/30)

               2 Burpees

               3 Air squat

2-4 min: 2 Clean&jerk

               4 Burpees

               6 Air squat

4-6 min: 3 Clean&jerk

               6 Burpees

               9 Air squat

6-8 min: 4 Clean&jerk

               8 Burpees

               12 Air squat

8-10 min: 5 Clean&jerk

                 10 Burpees

                 15 Air squat

10-12 min: 6 Clean&jerk

                   12 Burpees

                   18 Air squat

Wod 2

5 ROUNDS

5 Front squat (60/30)

10 Seated dumbbell shoulder press (40/20 lbs)

1 Kasım 2018

Wod 1

10 EMOM

Odd: 4 Power snatch (50/30)

Even: 8 Overhead squat (50/30)

Wod 2

FOR TIME

40 One arm dumbbell snatch (50/25 lbs)

750 m row

40 One arm dumbbell snatch

40 cal. Air bike

40 One arm dumbbell snatch

100 DU

Wod 3

3 ROUNDS

15 L-sit Leg raise

30 Back extension

31 Ekim 2018

Wod 1

12 EMOM

1-4-7-10 min= 3 Power clean (70/40)

2-5-8-11 min= 2 Power clean (80/50)

3-6-9-12 min= 1 Power clean (90/60)

       4 min. Rest

Wod 2

7 ROUNDS

7 Hang power clean (50/30)

7 Box jump

7 Toes to bar

Time cap: 15 min

       4 min. Rest

Wod 3

3 ROUNDS

20 Sit up

40 sec. Plank

30 Ekim 2018

WOD

FOR TIME

100 Mountain climbing

90 Air squat

80 Push up

70 Sit up

60 cal. Row

50 Wallball

40 KB Swing (24/16)

30 Pull up

20 Clean&jerk (60/30)

10 Snatch (60/30)

29 Ekim 2018

T.C. WOD

15 AMRAP

29 Back Squat (40/20)

10 CTB Pull-up

19 Hand-stand Push-up

23 Calorie Row

5 Min. Rest

15 AMRAP

29 Front Squat (40/20)

10 Toes to Bar

20 Push Jerk (40/20)

17 Calorie Air Bike

28 Ekim 2018

WOD

Every 3 min. in 36 min

First 3 min:  15 Wallball

                     15 Pull up

Second 3 min: 12 cal. Row

                        24 Push up

27 Ekim 2018

Wod 1

9-15-21

Wallball

KB Swing

     2 min. Rest

9-15-21

Back squat (50/30)

Shoulder to overhead (50/30)

     2 min. Rest

9-15-21

Burpees

Box jump

Total time cap: 30 min.

Wod 2

FOR TIME

50 Leg lift

50 V-up

50 Saw plank

26 Ekim 2018

Wod 1

FOR TIME

7 Power snatch (50/30)

50 DU

7 Power snatch (55/35)

50 DU

7 Power snatch (60/40)

50 DU

Wod 2

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

Thruster (20/10 kg) (Unbroken)

Pull up

Time cap: 12 min.

Wod 3

100 Medball sit up

25 Ekim 2018

Wod 1

10 EMOM

1 Squat clean and jerk (%80)

     4 min. Rest

Wod 2

4 ROUNDS

5 Deadlift (110/80)

10 Bar over burpees

15 Wallball

Time cap: 10 min.

    4 min. Rest

Wod 3

3 ROUNDS

25 Medball up sit up

25 Russian twist

40 sec. Plank

24 Ekim 2018

Wod 1

4 ROUNDS

10 cal. Air bike

20 Jump lunge

15 Air squat

Time cap: 9 min.

      4 min. Rest

Wod 2

9 AMRAP

7 Hang power clean (50/30)

7 Toes to bar

     4 min. Rest

Wod 3

9 EMOM

1.min= 20 Sit up

2.min= 35 Saw plank

3.min= 35 Back extension

23 Ekim 2018

Wod 1

4 ROUNDS

5 Power clean (60/40)

10 Toes to bar

15 cal. Row

Time cap: 10 min.

Wod 2

4 ROUNDS

15 cal. Air bike

10 Push jerk (50/30)

Time cap: 10 min.

Wod 3

150 Sit up

22 Ekim 2018

Wod 1

EMOM

0-5 min= 3 Squat snatch (%60

1 min. Rest

6-11 min= 2 Squat snatch (%70)

1 min= Rest

12-17 min= 1 Squat snatch (%80)

Wod 2

4 ROUNDS

15 cal. Row

3 Clean&jerk (70/40)

10 cal. Air bike

3 Clean&jerk (70/40)

Wod 3

4 ROUNDS

40 m Farmer’s carry (50/30 lbs)

10 Toes to bar

21 Ekim 2018

Wod 1

750 m row

40 Overhead squat (20/10 kg)

40 V-up

500 m row

30 Overhead squat

30 V-up

250 m row

20 Overhead squat

20 V-up

Time cap: 16 min.

Wod 2

18-15-12-9-6-3

KB Swing

Up-down

Time cap: 10 min.

Wod 3

3 ROUNDS

30 sec. Right Side plank

30 sec. Left Side plank

30 sec. Plank

30 sec. Rest

19 Ekim 2018

Wod 1

3 ROUNDS

15 Deadlift

20 DU

12 Hang power clean

20 DU

9 Jerk

20 DU

(Weight: 50/30)

Time cap: 15 min.

Wod 2

20 EMOM

1.min= 15 Row knee pull

2.min= 5 Strict toes to bar

3.min= 20 sec. Hollow rock hold

4.min= 30 Back extension

18 Ekim 2018

Wod 1

3 ROUNDS

4/4 One arm dumbbell hang power clean and jerk

16 Wallball

4/4 One arm dumbbell hang power clean and jerk

16 Medball squat

(Dumbbell Weight: 50/25 lbs)

Time cap: 10 min.

       4 min Rest

Wod 2

15-12-9-6-3

Muscle snatch (35/15 kg)

Chest to bar pull up

Box jump

Time cap: 12 min.

       3 min. Rest

Wod 3

3 ROUNDS

40 Crunch

40 sec. Plank

17 Ekim 2018

Wod 1

Back squat

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

(Weight Climbing)

Wod 2

5 ROUNDS

200 m row

20 Floor dumbbell chest press (50/30 lbs)

Wod 3

5*20 Medball sit up

16 Ekim 2018

FOR TIME

Cash in 30 Burpee – Toes to bar

27-21-15-9

Cal. Air bike

Pull up

Cash out 30 Burpee – KB Swing

15 Ekim 2018

Wod 1

Every 3 min. in 12 min

6 Power clean (60/30)

12 Up-down       2 min. Rest

Wod 2

Every 2 min. in 10 min

4 Front squat (60/30)

30 DU

Wod 3

8 EMOM

3 Clean&jerk (60/30)

14 Ekim 2018

WOD

50 Dumbbell deadlift (50/25 lbs)

50 Air squat

50 HR Push up

     3 min. Rest

40 cal. Row

40 Plate ground to overhead (20/10 kg)

40 Jump lunge

     3 min. Rest

30 Pull up

30 Dumbbell shoulder to overhead (50/25 lbs)

30 One arm dumbbell snatch (50/25 lbs)

      3 min. Rest

20 cal. Air bike

20 V-up

20 Up-down

TIME CAP: 40 min

13 Ekim 2018

Wod 1

7 EMOM

2 Bear complex (60/30)

      3 min. Rest

Wod 2

4 ROUNDS

15 cal. Row

15 Wallball (20/14 lbs)

15 Toes to bar

15 Medball squat

15 cal. Air bike

1 min. Rest

Time cap: 28 min.

12 Ekim 2018

Wod 1

3 ROUNDS

7 Snatch balance (50/20)

21 Push up

Time cap: 8 min.

      3 min. Rest

Wod 2

15-12-9-9-12-15

Power snatch (40/20)

Box jump

Time cap: 20 min.

     3 min. Rest

Wod 3

3 ROUNDS

20 sec. Hollow rock hold

30 sec. Front support

11 Ekim 2018

Wod 1

12 EMOM

Odd: 2 Squat clean (80/40)

Even: 8 Bar facing burpees

Wod 2

5 ROUNDS

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

15 Goblet squat

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

15 KB Swing

Time cap: 18 min.

Wod 3

FOR TIME

50 Leg lift

50 Sit up

50 Saw plank

10 Ekim 2018

FOR TIME

5 ROUNDS

5 Clean&jerk (60/30)

10 Pull up

20 Push up

30 Sit up

40 Air squat

9 Ekim 2018

Wod 1

4 ROUNDS

18 Deadlift (50/30 kg)

15 Back squat (50/30 kg)

12 Floor dumbbell chest press (50/25 lbs)

Wod 2

3 ROUNDS

15 cal. Row

20 L-sit leg raise

10 cal. Air bike

30 Back extension

8 Ekim 2018

Wod 1

3 ROUNDS

20 KB Swing

50 DU

10 One arm overhead KB lunge (5R/5L)

500 m row / 20 cal. Air bike

10 One arm KB Snatch (5R/5L)

30 Air squat

Time cap: 25 min.

Wod 2

9 EMOM

1.min= 20 L-sit leg raise

2.min= 40 Back ext.

3.min= 40 sec. Plank

7 Ekim 2018

Wod 1

7 EMOM

1 Power clean

1 Front squat

1 Push jerk

1 Split jerk

(Weight: %80-90)

      3 min. Rest

Wod 2

Death by hang power clean

(Weight : 40/20)

1.min= 2 reps

2.min= 4 reps

3.min= 6 reps

4.min= 8 reps

5.min=10 reps

6.min= 12 reps

7.min= 14 reps

8.min= 16 reps

9.min= 18 reps

10.min=20 reps

      5 min. Rest

Wod 3

8 AMRAP

5 Power clean (70/40)

20 Jump lunge

6 Ekim 2018

Wod 1

4 ROUNDS

12 Wallball

10 KB Swing

8 Box jump

Time cap: 10 min

        5 min. Rest

Wod 2

4 ROUNDS

8 Dumbbell hang power clean and jerk (40/20 lbs)

16 V-up

Time cap: 10 min.

        5 min. Rest

Wod 3

5 ROUNDS

20 HR Push up

10 Toes to bar

Time cap: 10 min

5 Ekim 2018

WOD

4 ROUNDS

2 Snatch (70/30)

7 Burpees

       3 min. Rest

4 ROUNDS

2 Clean&jerk (80/40)

10 cal. Air bike

       3 min. Rest

4 ROUNDS

7 Back squat (90/50)

30 DU

      3 min. Rest

4 ROUNDS

5 Deadlift  (100/60)

12 cal. Row

TOTAL TIME CAP: 35 min.

4 Ekim 2018

Every 6 min. in 42 min

0-6 min: 50 Plate ground to overhead

6-12 min: 50 Dumbbell Push press (40/20 lbs)

12-18 min: 50 Deadlift (60/30)

18-24 min: 1K Row

24-30 min: 30 Snatch (40/20)

30-36 min: 70 Sit up

36-42 min: 60 Wallball

3 Ekim 2018

Wod 1

5 ROUNDS

5 Back squat (100/70)

10 Cal. Air bike

Wod 2

30-25-20-15-10

Floor chest press (40/20 lbs)

Cal. Row

Wod 3

15 Toes to bar

45 sec. plank

2 Ekim 2018

Wod 1

“Fran”

21-15-9

Thruster (40/20)

Pull up

Time cap: 10 min.

Wod 2

FOR TIME

1000 m row

75 Sit up

50 cal. Air bike

50 V-up

35 Burpees

25 Toes to bar

1 Ekim 2018

Wod 1

5-7-9-11-13-15 Clean&jerk (Unbroken-50/30 kg)

30 DU after each round

(*5 Burpees each broken Clean&jerk)

Time cap: 20 min

Wod 2

5 ROUNDS

10 cal. Row

10 Push up

10 Toes to bar

Time cap: 8 min.

30 Eylül 2018

WOD

10 AMRAP

5/5 Lunge with one arm dumbbell press (24/16 kg)

10 Pull up

         4 min. Rest

10 AMRAP

10 cal. Air bike

5 Deadlift (100/50)

        4 min. Rest

10 AMRAP

12 Wallball

12 One arm dumbbell snatch (50/25 lbs)

29 Eylül 2018

Wod 1

4 ROUNDS

5 Back squat (100/60)

10 Burpees

Wod 2

FOR TIME

42-30-18

Russian KB Swing (24/16)

Medball squat

Medball sit up

28 Eylül 2018

Wod 1

10 ROUNDS

3 Hang power Clean&jerk (60/30) (Unbroken)

15 Air squat

Time cap: 15 min.

5 min. Rest

Wod 2

4 ROUNDS

12 Deadlift (70/40)

12 Alternatif dumbbell Push press (50/25 lbs)

Time cap: 10 min.

27 Eylül 2018

27-21-15

Back squat

Push jerk

*30 DU after each round

(Weight: 40/20)

21-15-9

Front squat

Push press

*40 DU after each round

(Weight: 40/20)

15-12-9

Overhead squat

Strict shoulder press

*50 DU after each round

(Weight: 40/20)

Time cap: 35 min.

26 Eylül 2018

Every 3 min. in 36 min

First 3 min: 10 One arm dumbbell snatch (50/20 lbs)

                       5 Pull up

                      10 Push up

                      15 Air squat

Second 3 min: 15 cal. Row

                           10 Box jump over

25 Eylül 2018

Wod 1

1 RM Snatch

Time cap: 12 min.

Wod 2

8 AMRAP

2-4-6-8-10-12-….

Wallball

KB Swing

Wod 3

8 AMRAP

10 Toes to bar

20 Sit up

30 sec. Plank

24 Eylül 2018

Wod 1

4 ROUNDS

8 Deadlift

6 Hang power clean

4 Jerk

2 Thruster

(Weight:60/30)

Time cap: 8 min.

       5 min. Rest

Wod 2

Cash in 500 m row

5 ROUNDS

3 Man maker (40/15 lbs)

7 Dumbbell over burpees

Cash out 30 cal. Air bike

Time cap: 25 min.

23 Eylül 2018

Wod 1

30 AMRAP

1-2-3-4-5-6-7-8-…..

Snatch (60/30)

Burpees

Clean&jerk (60/30)

Box jump

Wod 2

3 ROUNDS

15 Row knee pull

30 Sit up

50 sec. Plank

22 Eylül 2018

WOD 1

2 ROUNDS

21-15-9

Wallball

Hang power snatch (40/20)

Box step up with medball

Time cap: 25 min.

WOD 2

2K Row

21 Eylül 2018

Wod 1

FOR TIME

12 Clean&jerk (%70)

10 Clean&jerk (%75)

8 Clean&jerk (%80)

Time cap: 10 min.

Wod 2

4 ROUNDS

7 Dumbbell thruster (50/25 lbs)

14 Toes to bar

21 V-up

Time cap: 15 min.

20 Eylül 2018

Wod 1

7 EMOM

1 Squat snatch (%80)

     3 min. Rest

Wod 2

15-12-9-6-3 (Unbroken)

Deadlift (70/40)

Wallball

Pull up

KB Swing (24/16)

*5 Burpees per broken

Time cap: 15 min.

Wod 3

100 Sit up

2 ROUNDS

Plank

50” on

10” off

19 Eylül 2018

Wod 1

6 ROUNDS

1 Power clean

1 Hang squat clean

1 Jerk

(Weight: %70-90)

Wod 2

4 ROUNDS

40 m Farmer’s carry (50/25 lbs)

32 Jump lunge

16 Plate ground to overhead (20/10 kg)

Time cap: 16 min.

Wod 3

3 ROUNDS

30 DU

15 Plate up sit up

18 Eylül 2018

Wod 1

2 ROUNDS

15 Power snatch (40/20)

30 Wallball

Wod 2

3 ROUNDS

300 m row

20 Push up

20 V-up

Wod 3

4 ROUNDS

20 One arm dumbbell snatch (40/20 lbs)

10 Box jump over

17 Eylül 2018

Wod 1

3 ROUNDS

15 Deadlift (50/30)

30 sec. hanging pull up bar

10 Front squat (50/30)

20 sec. Handstand hold

Time cap: 12 min.

Wod 2

50-40-30-20 Mountain climbing

25-20-15-10 Dumbbell Push jerk

Time cap: 8 min.

Wod 3

3 ROUNDS

10 Plate up sit up

30 sec. Plank

16 Eylül 2018

Wod 1

FOR TIME

32 One arm dumbbell snatch (50/25 lbs)

32 Goblet squat with dumbbell

750 m row

24 One arm dumbbell snatch

24 Goblet squat with dumbbell

500 m row

18 One arm dumbbell snatch

18 Goblet squat with dumbbell

250 m row

Wod 2

3 ROUNDS

25 Leg raise

25 Sit up

25 Back ext.

15 Eylül 2018

21-18-15

Deadlift (50/30)

Calorie row

Push up

2 min rest

18-15-12

Back squat (50/30)

2x Double under (36-30-24)

Pull up

 2 min rest

15-12-9

Clean&Jerk (50/30)

100 Mt Run

Toes-to-bar

2 min rest

12-9-6

Snatch (50/30)

Burpees

Roll out with barbell

14 Eylül 2018

Wod 1

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

Back squat (70/40)

Burpees

Wod 2

4 ROUNDS

15 cal. Air bike

15 Push jerk (50/30)

13 Eylül 2018

Wod 1

5 ROUNDS

1 DT

2 Cindy

DT: 12 Deadlift

        9 Hang power clean

        6 Jerk

       (Weight: 60/30)

Cindy: 5 Pull up

           10 Push up

           15 Air squat

Wod 2

50-40-30-20-10

DU  (*2 SU)

Sit up

12 Eylül 2018

7 AMRAP

12 cal. Row

8 Jerk (50/30)

     5 min. Rest

7 AMRAP

30 DU

10 Pull up

15 Air squat

     5 min. Rest

7 AMRAP

20 One arm dumbbell snatch (40/20 lbs)

10 Box jump over

11 Eylül 2018

Wod 1

10 EMOM

Odd: 2 Power snatch (60/30)

Even: 30 DU

Wod 2

5 ROUNDS

3 Squat clean (60/30)

6 Jerk (60/30)

9 Toes to bar

Time cap: 12 min.

Wod 3

3 ROUNDS

15 Plank press

30 Crunch

10 Eylül 2018

Wod 1

12 min AMRAP

12 Thruster (40/20)

6 Bar Muscle-up

Wod 2

12 min AMRAP

12 Sumo Deadilift Highpull (40/20)

6 Handstand Push-up

Wod 3

3 ROUNDS

15 Sit-up

30 Crunch

15 Sit-up

30 Russian Twist

9 Eylül 2018

Wod 1

1-2-3-4-5-6-7-8 Clean&jerk (50/30)

2-4-6-8-10-12-14-16 Bar over burpees

Time cap: 15 min.

     5 min. Rest

Wod 2

15 EMOM

1.min= 12/10 cal. Row

2.min= 20/15 V-up

3.min= 10/8 cal. Air bike

4.min= 20/15 Plate up sit up

5.min= Rest

8 Eylül 2018

Wod 1

2 ROUNDS

9 Front squat

5 Back squat

21 Air squat

27 Deadlift

33 Push up

39 DU

(Weight: 50/30)

Wod 2

3 ROUNDS

40 Saw plank

30 Sit up

20 V-up

7 Eylül 2018

Wod 1

40-30-20-10

Hang power snatch (30/15)

Wallball

Time cap: 15 min.

Wod 2

17-14-11-8-5

Back squat (40/20)

Box jump over

Time cap: 12 min.

6 Eylül 2018

Wod 1

10 EMOM

Odd: 8 Deadlift (80/40)

Even: 25 Air squat

Wod 2

50 cal. Row

50 Push up

50 KB Swing (24/16)

40 Medball sit up

40 Medball squat

40 Plate ground to overhead (20/10)

30 Pull up

30 Handstand push up

30 Toes to bar

Time cap: 25 min.

5 Eylül 2018

Wod 1

Power clean + Front squat + Push jerk

%60    (3+3+3)

%65    (3+3+3)

%70   3*(3+3+3)

Wod 2

3 ROUNDS

40 DU

30 Hang power clean (40/20)

15 Burpees

Time cap: 16 min

Wod 3

50 Sit up

50 Saw plank

50 Leg raise

4 Eylül 2018

Wod 1

Power snatch + Snatch push press + Overhead squat

%60        (3+3+3)

%65        (3+3+3)

%70    3*(3+3+3)

Wod 2

3 ROUNDS

250 m row

25 Overhead squat (20/10)

25 Push up

Time cap: 12 min.

Wod 3

2 ROUNDS

50 Crunch

40 sec. Plank

3 Eylül 2018

Wod 1

Front squat

18-15-12-9-6-3 (Unbroken)

(Weight: 50/30)

Time cap: 12 min.

Wod 2

21-15-9

Push jerk (50/30)

Box jump

Time cap: 12 min.

Wod 3

3 ROUNDS

20 Sit up

30 Saw plank

2 Eylül 2018

5 ROUNDS

5 Burpees

10 Pull up

      2 min. Rest

6 ROUNDS

1 Power clean (80/40)

8 Box jump over

     2 min. Rest

7 ROUNDS

10 Wallball

10 KB Sumodeadlift high pull

1 Eylül 2018

Wod 1

5*5 Back squat

Wod 2

5 ROUNDS

14 Sumodeadlift high pull (40/20)

12 Dumbbell shoulder to overhead (50/25 lbs)

10 Box step up with dumbbell

Time cap: 25 min.

Wod 3

3 ROUNDS

20 Sit up

15 V-up

10 L-sit Leg raise

31 Ağustos 2018

Wod 1

5 ROUNDS

10 Deadlift (70/30)

2 Squat clean (70/30)

12 Pull up

Time cap: 15 min.

Wod 2

12 AMRAP

1-2-3-4-5-…. Clean&jerk (60/30)

2-4-6-8-10-….. Toes to bar

30 Ağustos 2018

Wod 1

9 AMRAP

10 Muscle snatch (40/20)

10 cal. Air bike

          4 min. Rest

Wod 2

9 AMRAP

20 Hang power clean (40/20)

20 cal. Row

          4 min. Rest

Wod 3

9 AMRAP

30 Pull up

30 Push up

29 Ağustos 2018

Wod 1

4 ROUNDS

5 One arm dumbbell clean and jerk (right-50/25 lbs)

20 Air squat

5 One arm dumbbell clean and jerk (left – 50/25 lbs)

20 Jump lunge

Time cap: 12 min.

Wod 2

18-15-12-9-6-3

Dumbbell thruster (40/20 lbs)

Dumbbell burpees

Time cap: 15 min.

28 Ağustos 2018

Wod 1

75 Air squat

50 KB Swing

25 Burpees

Time cap: 10

Wod 2

3 ROUNDS

21 Deadlift (60/30)

15 Back squat (60/30)

9 Pull up

*Remaining time: max reps Clean&jerk (60/30)

Time cap: 15 min.

Wod 3

FOR TIME

100 Sit up

75 Leg lift

50 Saw plank

27 Ağustos 2018

Wod 1

10 EMOM

Odd: 3 Squat clean (70/30)

Even: 1 Clean&jerk (70/30)

Wod 2

10 – 8 – 6 – 4 – 2 Power clean (climbing)

15 – 12- 9 – 6 – 3 Box jump over

20- 16- 12- 8 – 4 Wallball

Tme cap: 15 min.

Wod 3

3 ROUNDS

30 DU

20 V-up

26 Ağustos 2018

Wod 1

10 EMOM

Odd: 5 Front squat (70/30)

Even: 10 Deadlift (70/30)

Wod 2

5 ROUNDS

300 m row

15 cal. Air bike

10 Burpees

30 DU

25 Ağustos 2018

5 ROUNDS

7 Hang squat clean (50/30)

14 Pull up

21 cal. Row

14 Toes to bar

7 Power snatch (50/30)

Time cap: 40 min.

24 Ağustos 2018

2 ROUNDS

2 min. max reps Back squat (50/30)

2 min. Rest

2 min. max cal. Row

2 min. Rest

2 min. max  Deadlift (50/30)

2 min. Rest

2 min. max cal. Air bike

2 min. Rest

2 min. max reps shoulder to overhead (50/30)

4 min. Rest

22 Ağustos 2018

Every 3 min. in 42 min

First 3 min: 3 Clean&jerk (70/30)

                   12 Push up

                   10 Pull up

Second 3 min: 10 cal. Row

                        12 KB Swing

                        15 Air squat

21 Ağustos 2018

Wod 1

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

Squat clean (60/30)

Floor dumbbell chest press

Burpees

Time cap: 25 min

Wod 2

“Annie”

50-40-30-20-10

DU

Sit up

19 Ağustos 2018

Wod 1

120 Hang power snatch (35/20)

Time cap: 8 min

        4 min REST

4 ROUNDS

20 One arm dumbbell snatch (40/20 lbs)

20 Wallball

Time cap: 8 min.

        4 min REST

5 ROUNDS

15 Plate ground to overhead (15/10)

15 Push up

Time cap: 8 min

Wod 2

3 ROUNDS

10 L-sit leg raise

30 Crunch

18 Ağustos 2018

Wod 1

4 ROUNDS

10 Front squat (50/30)

15 Toes to bar

30 DU

Wod 2

20 EMOM

1.min= 15/12 KB Swing

2.min= 12/10 cal. Row

3.min= 10 Box jump over

4.min=12/10 Burpees

5.min= REST

17 Ağustos 2018

Wod 1

12-15-18-15-12

Power clean (50/30)

KB Swing

Box jump

Wod 2

3 ROUNDS

20 One arm dumbbell snatch

20 cal. Row

16 Ağustos 2018

Wod 1

12-15-18-15-12

Power clean (50/30)

KB Swing

Box jump

Time cap: 18 min

5 min. Rest

Wod 2

3 ROUNDS

20 One arm dumbbell snatch  (50/25 lbs)

20 cal. Row

20 Toes to bar

Time cap: 12 min.

15 Ağustos 2018

Wod 1

30 Power snatch (50/30)

      2 min. Rest

Cash in 500 m row

21-15-9

Deadlift (70/40)

Pull up

Push up

Cash out 30 cal. Air bike

Time cap: 25 min.

Wod 2

Tabata

1- Sit up

2- Plank

14 Ağustos 2018

Wod 1

1RM Power clean

Time cap: 10 min.

Wod 2

3 ROUNDS

22 Thruster (40/20)

22 Sumodeadlift high pull (40/20)

Time cap: 18 min.

Wod 3

8 EMOM

Odd: 20 V-up

Even: 30 Back ext.

13 Ağustos 2018

Wod 1

4 ROUNDS

25 Wallball

25 Box step up with medball

Time cap: 20 min.

Wod 2

20 EMOM

1.min= 12/10 cal Row

2.min=10/8 cal. Air bike

3.min= 30 DU

4.min=50 Mountain climbing

5.min= REST

12 Ağustos 2018

Wod 1

Snatch

%50 15 reps

%60. 12 reps

%70. 9 reps

%80. 6 reps

%90. 3 reps

Time cap: 10 min.

Wod 2

18 AMRAP

1-2-3-4-5-6-…..Clean&jerk (40/20) (unbroken)

2-4-6-8-10-12-….One arm dumbbell snatch (unbroken)

3-6-9-12-15-18-…… KB Swing (unbroken)

10 Ağustos 2018

Wod 1

Back squat

2 ROUNDS

5-4-3-2-1

(%70-75-80-85-90)

Wod 2

4 ROUNDS

10 Floor dumbbell chest press (50/25 lbs)

5 Strict pull up

Wod 3

4 ROUNDS

250 m row

25 Medball sit up

9 Ağustos 2018

Wod 1

1RM Sumodeadlift

Time cap: 10 min.

Wod 2

21-15-9-15-21

Wallball

Jump lunge with medball

Burpees

Time cap: 25 min.

8 Ağustos 2018

Wod 1

4 ROUNDS

20 One arm dumbbell snatch (50/25 lbs)

20 Push up

Time cap: 10 min.

Wod 2

17-14-11-8-5

Dumbbell squat (50/30)

Cal. Row

Dumbbell hang power clean and jerk (50/25 lbs)

Box jump

Time cap: 20 min.

Wod 3

4*15 Row knee pull

7 Ağustos 2018

Wod 1

35 EMOM

1.min= 7 Back squat (60/30)

2.min= 7 KB Deadlift (32/16 lbs)

3.min= 8 Barbell row (50/30)

4.min= 8 Floor dumbbell chest press (50/30 lbs)

5.min= 8 Seated shoulder press (35/20 lbs)

6.min= 9 Dumbbell triceps ext. (50/30 lbs)

7.min= 9 Barrbell curl (30/10 kg)

Wod 2

9 EMOM

1.min= 10 Toes to bar

2.min= 40 sec. Plank

3.min= 25 Leg raise

6 Ağustos 2018

Wod 1

12 EMOM

Odd: 2 Power clean + 1 Push jerk (%80)

Even: 1 Squat clean + 1 Split jerk (%80)

Wod 2

60 m Farmer’s carry with plate (10/5)

21 KB Swing (24/16)

21 KB Sumodeadlift high pull

21 Goblet squat

60 m Farmer’s carry with plate (10/5)

18 KB Swing

18 KB Sumodeadlift high pull

18 Goblet squat

60 m Farmer’s carry with plate (10/5)

15 KB Swing

15 KB Sumodeadlift high pull

15 Goblet squat

Time cap: 12 min.

Wod 3

3 ROUNDS

20 Sit up

60 Crunch

20 Back extension

5 Ağustos 2018

Wod 1

4 ROUNDS

250 m row

10 Power clean (50/30)

15 Wallball

Wod 2

6 ROUNDS

5 Strict pull up

10 Push up

4 Ağustos 2018

Wod 1

Cash in 1000 m row

21-15-9

Thruster (40/20)

Toes to bar

Cash out 50 cal. Air bike

Wod 2

30-20-10
Medball sit up
V-up
40 sec. Plank

 
3 Ağustos 2018

Wod 1

2 ROUNDS

21 Back squat

21 Push jerk

50 Mountain climbing

15 Front squat

15 Push press

50 Mountain climbing

9 Overhead squat

9 Shoulder press

50 Mountain climbing

(Weight:50/30)

Time cap: 25 min.

Wod 2

75 Saw plank

50 Sit up

25 V-up

2 Ağustos 2018
 
Wod 1
 
Every 1 min for 10 mins, alternating between:
 
5 Back Squats, 90 kg
 
5 Deadlifts, 100 kg
 
Wod 2
 
5 ROUNDS
 
Row, 300 m
 
10 Seated barbell shoulder press
 
Wod 3
 
3 ROUNDS
 
10 Bumper Plate Sit-ups
 
20 Russian Twists with plate
 
30 Saw Plank
 
1 Ağustos 2018
 
Wod 1
 
7-6-5-4-3-2 Hang Power Clean (50-55-60-65-70-75 kg each set unbroken)
 
28-24-20-16-12-8 air squat
 
After each HPC-air squat 30 double under
 
Wod 2
 
7 ROUNDS
 
7 Overhead squat ( 50 kg)
 
7 incline push up
 
7 chest to bar pull up
 
31 Temmuz 2018

Wod 1

Cash in 1000 m row
 
21-15-9
 
Thruster (40/20)
 
Toes to bar
 
Cash out 50 cal. Air bike
 
Wod 2
 
30-20-10
 
Medball sit up
 
V-up
 
40 sec. Plank
 
30 Temmuz 2018

Wod 1

2 ROUNDS

21 Back squat
 
21 Push jerk
 
50 Mountain climbing
 
15 Front squat
 
15 Push press
 
50 Mountain climbing
 
9 Overhead squat
 
9 Shoulder press
 
50 Mountain climbing
 
(Weight:50/30)
 
Time cap: 25 min.
 
Wod 2
 
75 Saw plank
 
50 Sit up
 
25 V-up
 
28 Temmuz 2018

Wod 1

10 ROUNDS
 
1 Snatch (60/30)
 
2 Clean&jerk (60/30)
 
30 DU
 
Time cap: 18 min.
 
Wod 2
 
21-15-9
 
Burpees
 
Plate ground to overhead (20/10)
 
Cal. Row
 
Jump lunge
 
Time cap: 10 min.
 
27 Temmuz 2018

Wod 1

15-12-9-6
 
Deadlift (80/40)
 
Cal. Air bike

Time cap: 8 min

Wod 2

40-30-20

Wallball
 
Box jump
 
Push up
 
Time cap: 15 min.
 
Wod 3
 
100 Sit up
 
26 Temmuz 2018

Wod 1

12 EMOM
 
1.min= 5 Power clean
 
2.min= 7 Hang power clean
 
3.min= 4 Hang squat clean
 
(Weight: 50/30)
 
Wod 2
 
4 ROUNDS
 
2 Power snatch (60/30)
 
8 Bar over burpees
 
15 Deadlift (60/30)
 
15 Push up
 
Time cap: 12 min.
 
Wod 3
 
3 ROUNDS
 
15 Plate up sit up
 
30 Russian twist
 
25 Temmuz 2018
 
50 Wallball
 
25 Box jump
 
50 Plate ground to overhead (20/10)
 
25 Box jump
 
         2 min. Rest
 
50 cal. Row
 
25 KB Swing
 
50 cal. Air bike
 
25 KB Swing
 
         2 min. Rest
 
50 Sit up
 
25 V-up
 
50 Sit up
 
25 Saw plank
 
24 Temmuz 2018
 
TABATA
 
1- Air squat
 
2- KB Swing (24/16)
 
3- Box jump
 
4- Jump lunge
 
5-  One arm dumbbell snatch (50/25)
 
6- Burpees
 
7- Sit up
 
*Between each round 2 min. Rest
 
23 Temmuz 2018
 

Wod 1

7 EMOM

1 Power clean + 1 Hang squat clean + 1 Jerk
 
(Weight: 90/40)
 
Wod 2
 
30-25-20-15-10 Hang power clean (40/20)
 
After each round 30 DU
 
Time cap: 15 min.
 
Wod 3
 
3 ROUNDS
 
30 Sit up
 
30 sec Hollow rock hold
 
22 Temmuz 2018

Wod 1

5 EMOM
 
5 Back squat (90/50)
 
         2 min. Rest
 
5 EMOM
 
12 Dumbbell Floor Chest press (50/30 lbs)
 
         2 min. Rest
 
5 EMOM
 
5 Deadlift (100/70)
 
          2 min. Rest
 
5 EMOM
 
5 Shoulder press (50/30)
 
Wod 2
 
10 AMRAP
 
6 Burpee-Box jump
 
12 KB Swing
 
18 Air squat
 
21 Temmuz 2018

Wod 1

1 Snatch grip deadlift + 1 Hang power snatch
 
8 reps > %60
6 reps > %70
4 reps > %80
2 reps > %90
 
Time cap: 10 min.
 
      2 min. Rest
 
Wod 2
 
10 EMOM
 
1 Snatch(%90) + 3 Burpees
 
       2 min. Rest
 
Wod 3
 
Plank
 
3 ROUNDS
 
20 on > 40 off
 
30 on > 30 off
 
40 on > 20 off
 
20 Temmuz 2018
 
3 ROUNDS
 
12 Front squat
 
15 Back squat
 
18 Air squat
 
20 cal. Air bike
 
6 Shoulder press
 
9 Push press
 
12 Push jerk
 
25 cal. Row
 
(Weight: 50/30)
 
Time cap: 35 min.
 
19 Temmuz 2018

Wod 1

3 ROUNDS
 
20 Wallball
 
20 Pull up
 
20 Medball sit up
 
Wod 2
 
21-15-9
 
Power clean
 
Push jerk
 
(Weight: 60/30)
 
18 Temmuz 2018
 
42 EMOM
 
1.min= 12/10 cal. Row
 
2.min= 20 Push up
 
3.min= 20 Squat
 
4.min= 12 Plate ground to overhead (20/10)
 
5.min= 15/12 KB Swing (24/16)
 
6.min= 12 Toes to bar
 
7.min= REST
 
17 Temmuz 2018

Wod 1

5 ROUNDS
 
3 Snatch (60/30)
 
6 Clean & Jerk (60/30)
 
400 m row
 
Time cap: 30 min.
 
Wod 2
 
3 ROUNDS
 
25 Sit up
 
50 sec. Plank
 
16 Temmuz 2018

Wod 1

20-15-10-5 Dumbbell shoulder to overhead (50/20 lbs)
 
30-25-20-15 Pull up
 
Time cap: 12min
 
Wod 2
 
21-15-9
 
KB Swing
 
Box jump
 
75 Wallball
 
Time cap: 15 min.
 
15 Temmuz 2018

Wod 1

3 ROUNDS
 
10 Dumbbell squat snatch
 
20 Box step up with dumbbell
 
Time cap: 10 min.
 
Wod 2
 
16 EMOM
 
1.min= 12/10 cal. Row
 
2.min= 10/8 cal. Air bike
 
3.min= 2 tour bear walk
 
4.min= REST
 
Wod 3
 
3 ROUNDS
 
30 Leg lift
 
30 Sit up
 
14 Temmuz 2018
 
Wod 1
 
4 ROUNDS
 
15 Snatch grip deadlift
 
10 Snatch pull
 
5 Power snatch
 
2 Snatch balance
 
(Weight: 50/30)
 
Wod 2
 
12 AMRAP
 
15 Pull up
 
10 Shoulder to overhead (50/30)
 
5 Front squat (50/30)
 
2 min. Rest
 
Max reps hang power snatch in 3 min. (40/20)
 
13 Temmuz 2018

Wod 1

12 EMOM
 
1-4-7-10. min= 3 Power clean (%70)
 
2-5-8-11. min= 2 Power clean (%80)
 
3–6-9-12. min= 1 Power clean (%90)
 
Wod 2
 
21-15-9
 
Wallball
 
Pull up
 
12 Temmuz 2018
 

Wod 1

 
4 ROUNDS
 
25 Thruster (20/10)
 
15 Burpees
 
Time cap: 15 min.
 
Wod 2
 
4 ROUNDS
 
15 KB Swing
 
12 Push up
 
9 Box jump
 
Time cap: 10 min.
 
Wod 3
 
3 ROUNDS
 
20 Sit up
 
30/30 sec. Superman
 
11 Temmuz 2018
 

Wod 1

 
4 ROUNDS
 
15 Wallball
 
15 Sumodeadlift high pull (40/20)
 
…and tren 50 Hang power clean (40/20)
 
Time cap: 15 min.
 
Wod 2
 
20 EMOM
 
1.min= 12/10 cal. Row
 
2.min=10 Dumbbell hang clean and jerk
 
3.min= 10/8 cal. Air bike
 
4.min= 10 Power clean (40/20)
 
5.min= REST
 
 
10 Temmuz 2018

Wod 1

4 ROUNDS

20 Overhead squat (20/10)
 
10 Burpee-Box jump
 
Time cap: 15 min.
 
Wod 2
 
Cash in 100 step walking lunge
 
3 ROUNDS
 
20 Dumbbell deadlift (50/25)
 
5/5 One arm KB Snatch (24/12)
 
Cash out 40 cal. Air bike
 
Time cap: 18 min.
 
Wod 3
 
2 ROUNDS
 
50 Leg lift
 
50 Saw plank
 
9 Temmuz 2018

Wod 1

10 EMOM

Odd: 3 Man maker (40/20 lbs)

Even: 30 DU

Wod 2

20 AMRAP

2 rounds cindy

12 Dumbbell snatch (50/30 lbs)

Wod 3

3 ROUNDS

20 Sit up

20 V-up

8 Temmuz 2018
 
Wod 1
 
21-18-15-12-9-6-3
 
Wallball
 
KB Swing
 
Push up
 
Cal. Air bike
 
(All unbroken)
 
Wod 2
 
3 ROUNDS
 
20 Medball sit up
 
30 Russian twist
 
40 Medball crunch
 
7 Temmuz 2018
 

Wod 1

 
15-12-9-6-3
 
Thruster (40/20)
 
Bar over burpees
 
Time cap: 10 min.
 
           5 min. Rest
 
Wod 2
 
9-12-15-18-21
 
KB Swing
 
Goblet squat
 
Time cap:10 min.
 
Wod 3
 
2 ROUNDS
 
50 Sit up
 
50 Saw plank
 
6 Temmuz 2018
 

Wod 1

 
“Skill workout”
 
10 ROUNDS
 
10 Snatch grip deadlift
 
7 Hang snatch pull
 
4 Hip hang power snatch
 
(Weight: 20/10)
 
Wod 2
 
10-20-30-40
 
Dumbbell deadlift (50/30 lbs)
 
Jump lunge
 
Plank press
 
Time cap: 16 min.
 
5 Temmuz 2018
 

Wod 1

 
12 Hang power clean
 
20 cal. Row
 
9 Power clean
 
20 cal. Row
 
6 Squat clean
 
20 cal. Row
 
20 Burpees
 
15 cal. Air bike
 
6 Squat clean
 
15 cal. Air bike
 
9 Power clean
 
15 cal. Air bike
 
12 Hang power clean
 
(Weight: 60/30)
 
Time cap: 20 min.
 
Wod 2
 
12 EMOM
 
1.min= 20 Sit up
 
2.min= 15 Toes to bar
 
3.min= 20/15 V-up
 
4.min= 40 sec. Plank
 
4 Temmuz 2018
 

Wod 1

 
50 cal. Air bike
 
35 Thruster (20/15)
 
Time cap: 8 min.
 
       5 min. Rest
 
Wod 2
 
1000 m row
 
30 Wallball (9/6)
 
Time cap: 8 min.
 
       5 min. Rest
 
Wod 3
 
50 Burpees – pull up
 
Time cap: 8 min.
 
3 Temmuz 2018
 

Wod 1

 
Snatch
 
%50    15 reps
 
%60.   12 reps
 
%70.    9 reps
 
%80.    6 reps
 
%90.    3 reps
 
Time cap: 10 min.
 
Wod 2
 
18 AMRAP
 
1-2-3-4-5-6-…..Clean&jerk (40/20) (unbroken)
 
2-4-6-8-10-12-….One arm dumbbell snatch (unbroken)
 
3-6-9-12-15-18-…… KB Swing (unbroken)
 
2 Temmuz 2018
 
4 ROUNDS FOR TIME
 
300 m row
 
150 m run
 
10 Burpees
 
20 One arm dumbbell snatch
 
20 Dumbbell goblet squat
 
20/20 One arm dumbbell Push press
 
1 Temmuz 2018
 
Wod 1
 
30 Cluster (60/30)
 
Time cap: 6 min.
 
Wod 2
 
Every 2 min. in 20 min.
 
First 2 min:
 
10 Back squat (50/30)
 
10 Box jump
 
Second 2 min:
 
15/10 Burpee-pull up
 
Wod 3
 
3 ROUNDS
 
20 V-up
 
40 sec. Plank
 
30 Haziran 2018
 

Wod 1

 
9-15-21-15-9
 
Deadlift
 
Hang power clean
 
Jerk
 
(Weight: 50/30)
 
Time cap: 20 min.
 
         4 min. Rest
 
Wod 2
 
3 ROUNDS
 
50 Squat
 
40 Sit up
 
30 Push up
 
Time cap: 18 min.
 
29 Haziran 2018
 
Wod 1
 
FOR TIME
 
20 Turkish get up (right)
 
100 DU
 
20 Turkish get up (left)
 
100 DU
 
Wod 2
 
20 AMRAP
 
20 One arm dumbbell snatch
 
20 Wallball
 
15 Push up
 
15 Goblet squat
 
Wod 3
 
50 Plank press
 
28 Haziran 2018
 

Wod 1

 
4 ROUNDS
 
6 Hang squat snatch (40/15)
 
8 Bar facing burpees
 
Time cap: 8 min.
 
     3 min. Rest
 
Wod 2
 
4 AMRAP
 
Max. Reps Power snatch (50/30)
 
      3 min. Rest
 
Wod 3
 
1000 m row
 
50 Medball sit up
 
40 cal. Air bike
 
50 Medball up sit up
 
Time cap: 15 min.
 
27 Haziran 2018
 
WOD
 
27-21-15
 
Cal. Row
 
Deadlift (70/40)
 
    2 min. Rest
 
21-15-9
 
Hang squat clean (60/30)
 
KB Swing
 
     2 min. Rest
 
15-12-9
 
Push jerk (60/30)
 
Pull up
 
       2 min Rest
 
40-30-20
 
DU
 
V-up
 
26 Haziran 2018
 
WOD
 

3 ROUNDS

 
21 Air squat
 
21 Push jerk
 
15 Back squat
 
15 Push press
 
9 Front squat
 
9 Shoulder press
 
400 m row
 
(Weight: 50/30)
 
25 Haziran 2018
 

Wod 1

 
10-9-8-7-6-5-4-3-2-1
 
Power clean (unbroken)
 
(Weight: 60/30)
 
Time cap: 10 min
 
Wod 2
 
30-20-10
 
Hang power clean (50/30)
 
Wallball
 
Box jump
 
Time cap: 15 min.
 
Wod 3
 
100 Medball sit up
 
24 Haziran 2018
 

Wod 1

 
50 Thruster (40/20)
 
(Every break 6 Burpees)
 
Time cap: 8 min.
 
Wod 2
 
5 ROUNDS
 
60 m Plate overhead farmer carry
 
15 Plate ground to overhead
 
15 Squat with plate
 
(Plate weight: 20/10)
 
Time cap: 15 min.
 
Wod 3
 
50 V-up
 
75 Saw plank
 
100 Crunch
 
23 Haziran 2018
 

Wod 1

 
10 EMOM
 
Odd: 2 Power snatch (60/30)
 
Even: 30 DU
 
Wod 2
 
16 AMRAP
 
7 Hang power snatch (40/20)
 
14 KB Sumodeadlift high pull (24/16)
 
21 Air squat
 
Wod 3
 
3 ROUNDS
 
40 Crunch
 
40 sec Plank
 
22 Haziran 2018
 

Wod 1

 
7 EMOM
 
1 Power clean + 2 Front squat + 1 Jerk (%80)
 
Wod 2
 
5 ROUNDS
 
3 Squat clean (70/40)
 
13 KB Swing
 
23 Push up
 
Time cap: 15 min.
 
Wod 3
 
5 EMOM
 
20/15 Sit up
 
21 Haziran 2018
 
Wod 1
 
3 ROUNDS
 
21 Snatch deadlift (50/30)
 
18 Wallball
 
15 Plate ground to overhead
 
12 Hang power snatch (50/30)
 
9 Burpees
 
Wod 2
 
4 ROUNDS
 
Plank
 
1 min On
 
30 sec Off
 
20 Haziran 2018
 
Wod 1
 
17-14-11-7
 
Power clean (60/30)
 
Box jump
 
Pull up
 
Wod 2
 
3 ROUNDS
 
20 Medball sit up
 
30 Russian twist
 
19 Haziran 2018
 

Wod 1

 
30 EMOM
 
1.min= 12/10 cal. Row
 
2.min= 10 Bench press (60/40)
 
3.min= 10 Front squat (50/30)
 
4.min= 12 Up down
 
5.min= 10 Dumbbell push press (40/20 lbs)
 
6.min= Rest
 
Wod 2
 
Tabata
 
Hollow rock/Plank
 
13 Haziran 2018
 
WOD 1
 
9-15-21
 
Dumbbell Thruster (40/20 lbs)
 
Toes to bar
 
2 min. Rest
 
20-30-40
 
Air squat
 
KB Swing
 
2 min. Rest
 
9-15-21
 
Burpees
 
One arm dumbbell snatch (50/30 lbs)
 
Time cap: 30 min.
 
WOD 2
 
100 Sit up
 
75 Leg lift
 
50 Saw plank
 
12 Haziran 2018
 

WOD 1

 
8 EMOM
 
Odd: 1 Squat clean and push jerk
 
Even: 1 Power clean and Split jerk
 
(Weight: 70/40)
 

WOD 2

 

6 AMRAP

 
20 Wallball
 
10 Power clean (60/30)
 
2 min REST
 
6 AMRAP
 
15 cal. Row
 
10 Push jerk (60/30)
 
2 min REST
 
6 AMRAP
 
12 cal. Air bike
 
6 Hang squat clean (60/30)
 
11 Haziran 2018
 
Wod 1
 
7 EMOM
 

5 Snatch Balance (50/30)

 
Wod 2
 
5 ROUNDS
 
5 Hang squat snatch (50/30)
 
10 Burpee-Box jump
 
Time cap: 18 min.
 
Wod 3
 
4 ROUNDS
 
30 DU
 
20 V-up
 
10 Haziran 2018
 
Wod 1
 
50 Air squat
 
50 cal. Row
 
40 Wallball
 
40 Ring row
 
30 Thruster (50/30)
 
30 Pull up
 
20 Cluster (50/30)
 
20 Handstand Pushup
 
Time cap: 25 min.
 
Wod 2
 
3 ROUNDS
 
30 Russian twist
 
20 Leg lift
 
10 Toes to bar
 
9 Haziran 2018
 
Wod 1
 
5*5 Front squat
 
Wod 2
 
4 ROUNDS
 
10 Deadlift (70/40)
 
20 Wallball
 
30 step walking lunge
 
Time cap: 16 min.
 
Wod 3
 
75 Medball sit up
 
8 Haziran 2018
 
Every 3 min. in 36 min
 
First 3 min:
20 Squat
15 Push up
 250 m Row
 
Second 3 min:
12 Pull up
12 Overhead plate reverse lunge
10 cal. Air bike
 
Third 3 min:
20 Plate ground to overhead
10 Burpees

7 Haziran 2018

Wod 1

21-18-15-12-9-6
 
Back squat (50/30)
 
Push jerk (50/30)
 
KB Swing (24/16)
 
* After each round 300 m row or 12 cal. Air bike
 
Time cap: 30 min.
 
Wod 2
 
30-20-10
 
Sit up
 
V-up
 
Saw plank

6 Haziran 2018

Wod 1

15 Dumbbell hang squat clean&jerk (50/25 lbs)
 
15 Dumbbell Clean&jerk
 
Wod 2
 
40-30-20-10
 
Cal. Row
 
Plate ground to overhead (25/10)

5 Haziran 2018

Wod 1

Every 3 min. in 21 min.
 
3 Bear complex (60/30)
 
10 Burpees
 
Wod 2
 
100 Sit up
 
50 V-ups
 
Time cap: 10 min.

4 Haziran 2018

Wod 1

6 ROUNDS
 
1 Power clean
 
1 Push jerk
 
1 Front squat
 
1 Hang squat clean
 
1 Split jerk
 
…in 15 min.
 
           5 min. Rest
 
Wod 2
 
20 AMRAP
 
20 cal. Row / 15 cal. Air bike
 
15 Hang power clean (40/20)
 
10 Handstand Push up

3 Haziran 2018

Wod 1
 
50-40-30-20-10
 
KB Russian Swing (32/16)
 
Jump lunge
 
Time cap: 18 min.
 
            4 min. Rest
 
Wod 2
 
10-20-30-40-50
 
KB Sumodeadlift high pull (24/16)
 
Air squat
 
Time cap: 18 min.

2 Haziran 2018

Wod 1

30 Power snatch (60/30)
 
Time cap: 7 min.
 
           2 min. Rest
 
Wod 2
 
20-30-40
 
One arm dumbbell snatch (50/25 lbs)
 
Goblet squat with dumbbell
 
Time cap: 15 min.
 
           3 min. Rest
 
Wod 3
 
12 EMOM
 
1.min= 20 Sit up
 
2.min= 15 V-up
 
3.min= 40 sec. Plank

1 Haziran 2018

Wod 1

1 RM Clean&jerk

…in 15 min

Wod 2

3 ROUNDS

9 Clean&jerk (60/30)

21 cal. Row

2 min Rest

FOR TIME

40 Wallball

40 Box step up with medball

40 Medball Push up

31 Mayıs 2018

Wod 1

10 EMOM
 
1 Squat snatch (60/30) + 10 Push up
 
Wod 2
 
7 ROUNDS
 
7 Pull up
 
7 Wallball
 
7 Box jump
 
7 cal. Air bike

30 Mayıs 2018

Wod 1

10-9-8-7-6-5-4-3-2-1
 
Deadlift
 
Front squat
 
Push jerk
 
(Weight: 60/30)
 
Wod 2
 
FOR TIME
 
30 cal. Air bike
 
30 Pull up
 
30 cal. Row
 
30 Toes to bar

29 Mayıs 2018

Wod 1

7 AMRAP
 
4 Box jump
 
8 Wallball
 
12 KB Swing
 
2 min. Rest
 
Max. Reps Power clean in 3 min. (Weight: 60/40)
 
Wod 2
 
4 ROUNDS
 
10 One arm dumbbell snatch (50/25 lbs)
 
10 Shoulder to overhead (40/20 kg)
 
10 Pull up
 
Time cap: 8 min.
 
Wod 3
 
1K Row
 
100 Medball sit up

28 Mayıs 2018

Wod 1

4 ROUNDS

7 Snatch balance (40/20)

14 Box jump

21 KB Swing

Time cap: 18 min.

Wod 2

4 ROUNDS

5 Power snatch (60/40)

25 Wallball

45 Medball sit up

Time cap: 18 min.

27 Mayıs 2018

8 AMRAP
 
1-2-3-4-5-….. Squat clean (70/30)
 
10-20-30-40-50-…… Jump bar over
 
        4 min. Rest
 
8 AMRAP
 
1-2-3-4-5-……Power clean (70/30)
 
2-4-6-8-10-……Burpee bar over
 
        4 min. Rest
 
8 AMRAP
 
1-2-3-4-5-……Clean&jerk (70/30)
 
10-20-30-40-50-……. DU

26 Mayıs 2018

7 ROUNDS

10 Dumbbell deadlift (50/30 lbs)

30 step walking lunge

2 min. Rest

3 ROUNDS

20 Right medball squat

20 KB Russian swing (32/16 kg)

20 Left medball squat

20 KB Russian swing

25 Mayıs 2018

Wod 1

10 ROUNDS

4 Deadlift

3 Front squat

2 Clean&Jerk

1 Snatch

(Weight: 60/30)

Wod 2

3 ROUNDS

10 Toes to bar

20 Row knee pull

30 Medball sit up

24 Mayıs 2018

Wod

Every 2 min. in 40 min.

First 2 min: 5 Power clean (60/40 kg)

15 Wallball

Second 2 min: 10/8 cal. Air bike

12/10 One arm dumbbell snatch

(50/25 lbs)

23 Mayıs 2018

Wod 1

7 EMOM

2 Squat snatch(60/30) + 5 Burpees

Wod 2

3 ROUNDS

500 m row

21 Snatch deadlift (50/30)

12 Hang power snatch (50/30)

Time cap: 15 min.

Wod 3

3 ROUNDS

50 DU

50 Crunch

50 sec. Plank

22 Mayıs 2018

Wod 1

15 EMOM

1.min= 4 Power clean

2.min= 2 Hang power clean+1 Hang squat clean

3.min=2 Squat clean

(Weight: 60/30)

Wod 2

4 ROUNDS

5 Hang squat clean (TNG- 50/30 kg)

10 Burpees

15 KB Swing

Time cap: 12 min.

21 Mayıs 2018

Wod 1

12 EMOM

Odd: 1 Squat snatch (%85)

Even: 40 DU

Wod 2

17-14-11-8-5

Box jump over

Toes to bar

20 Mayıs 2018

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

Power clean (50/30 kg)

Handstand push up

Pull up

Cal. Air bike

Time cap: 40 min

18 Mayıs 2018

Wod 1

5*5 Back squat (%80/85)

Wod 2

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

Deadlift (100/70)

Bench press (80/50)

Power clean (60/30)

17 Mayıs 2018

27-21-15

Back squat (40/20)

Push jerk

*30 DU after each round

21-15-9

Front squat (40/20)

Push press

*40 DU after each round

15-12-9

Overhead squat (40/20)

Strict shoulder press

*50 DU after each round

16 Mayıs 2018

WOD

7 ROUNDS

1 Clean&jerk (70/40 kg)

1 Cindy

1 Snatch (70/40)

1 Cindy

15 Mayıs 2018

Wod 1

5 Rounds

5 Hang Squat Clean (60/30 kg)

10/10 One arm dumbbell snatch (45/25 lbs)

8 chess to bar pull up / 12 jump pull up

Wod 2

5 Rounds

250 m row

10 Row over burpees

14 Mayıs 2018

Wod 1

10 ROUNDS

2 squat snatch (70/30)

100 m run

Wod 2

21-15-9

Calorie row

Shoulder press (40/20)

Overhead Squat (40/20)

13 Mayıs 2018

Wod 1

6 ROUNDS

1 Deadlift

1 Power clean

1 Hang squat clean

Wod 2

10 EMOM

Odd: 7 Deadlift (80/40)

Even: 15 Wallball

Wod 3

100 Sit up

12 Mayıs 2018

Wod 1

12 Snatch (%70)

10 Snatch (%75)

8 Snatch (%80)

Time cap: 10 min

Wod 2

4 ROUNDS

7/7 One arm dumb. overhead squat (40/20 lbs)

14 Toes to bar

21 V-up

Time cap: 16 min

11 Mayıs 2018

Wod 1

For time

100 Double Unders

30 KB Swing

30 Box Jump Over

15 Thruster (50/30 kg)

15 Burpee Pull-up

100 Double Unders

Time cap 15 minutes

Wod 2

25 V-up

50 Sec Plank

75 Sit-up

50 Second Plank

25 V-Up

10 Mayıs 2018

Wod 1

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

Clean and Jerk (Start with %50 Max Finish with %90 Max)

Wod 2

21-15-9 Reps

Row Calories

Wall Ball

Box Jump

9 Mayıs 2018

4 rounds for time:

5 Hang squat snatch (unbroken)

10 push up

15 burpees

20 plate ground to overhead

8 Mayıs 2018

2 ROUNDS

15 Power snatch (40/20)

30 Wallball

3 min. Rest

3 ROUNDS

300 m row

20 Push up

20 V-up

3 min. Rest

4 ROUNDS

20 One arm dumbbell snatch

10 Box jump over

7 Mayıs 2018

Wod 1

Overhead Squat 3-3-3-3-3 reps

Wod 2

Amrap for 14 minutes:

14 One arm dumbell snatch

10 box jump

10 push jerk

4 Mayıs 2018 

Three rounds for time of:

10 Weighted toes-to-bar, 8 pound ball

Row 200 meters with straight legs

10 Rower-facing burpees

Row 200 meters with straight arms

3 Mayıs 2018 

“Hero Workout “

50 ROUNDS

1 Squat snatch (60/30)

2 Clean&jerk (60/30)

3 HSPU

4 Pull up

2 Mayıs 2018

Wod 1

Every 90 sec. in 12 min.

1 Squat snatch (%90)

Wod 2

FOR TIME

50 cal. Row
50 Push up
50 KB Swing
40 Medball sit up
40 Squat
40 Plate ground to overhead
30 Pull up
30 Handstand Push up
30 Toes to bar