Ara

22112025

alicanumay
15 dakika önce
1 dakikada okunur

Conditioning:

A) AMRAP 4:00 min. x 3 rounds

12 plate ground to overhead

12 alternating one leg v-ups

24 double unders (x2.5 single unders)

rest 1:30 between rounds

(start where you left off)

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 10 burpee

Athlete B: wall sit

(then rotate)

Athlete A: 15 dumbbell goblet squat

Athlete B: dead hang hold

(then rotate)

Athlete A: 20 weighted crunch with plate

Athlete B: plank

(then rotate)

Son Yazılar

Hepsini Gör

21112025

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

20112025

Strength: Every 2:00 for 6 rounds 10-10-8-8-6-6 back squat *15 weighted hip bridge after every round WOD: For time 18-15-12-9-6 medicine ball clean 75-60-45-30-15m kettlebell/dumbbell farmer's carry i

19112025

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 clean pull + 1 power clean + 1 hang power clean) *drop and reset between sets WOD: 5 rounds for time 10 toes to bar 15 down ups 10/10 steps dumbbel

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