Ara

21112025

alicanumay
21 Kas 2025
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

5-5-4-4-3-3-3 bench press

*10 dumbbell fly after every round

WOD: AMRAP 16 min.

8 pull ups (x1.5 jumping pull ups)

12 double dumbbell push press

16/14 cal. row

20 air squat

Accessory: 3 rounds

10/10-12/12 dumbbell concentration curl

10/10-12/12 single arm banded push down

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Hepsini Gör

332026

Strength: EMOM 12 min. odd: 10-10-10-8-8-8 seated arnold's press even: 4-8 chin ups (2-3 chin up negatives) WOD: For time 10-9-8-7-6-5-4-3-2-1 back squat (50/30) *6 over the bar burpee 9 tuck up 12

232026

Conditioning: For time 6 x 300/250m row rest 1:1 WOD: AMRAP 16 min. 10 medicine ball clean 10 hand release push ups 10 box jump overs 15 top half v-ups CORE: tabata leg raise

2822026

Conditioning: A) EMOM 16 min. min 1: max. rep air squat in min 2: max. rep empty bar push press in min 3: max. rep weighted crunch with plate in min 4: max. rep plate hops in :45-:40-:35-:30 on :15-:2

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