Ara

23102026

alicanumay

10 dakika önce

1 dakikada okunur

Strength: Every 2:00 for 6 rounds

6-5-4-3-2-1 bench press

*10 dumbbell fly after every round

WOD: 5 rounds for time

15 ring rows

15 kettlebell swings

15 box jump overs

*every 2:00 including at 0:00 10/8 cal. row

CORE: 3 rounds

25 weighted crunch with plate

:60 plank

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Hepsini Gör

22102026

Strength: EMOM 4 min. 4 high hang power clean rest 1:00 EMOM 4 min. 3 hang power clean rest 1:00 EMOM 4 min. 2 hang power clean WOD: 20 minutes time cap. 2-4-6... empty bar thrusters x7.5m kettlebell/

21102026

Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 target burpee min 3: 6-8 burpee tuck jump min 4: rest! WOD: For time 18-15-12-9-6-3 sumo deadlift high pull (30/20) 3-6-9-12-15-18 ha

20102026

Strength: Every 2:00 for 6 rounds 6 back squat + 12 kettlebell russian swings WOD: AMRAP 15 min. 10 medicine ball clean 15 bench dips 20 alternating one leg v-ups 30 double unders (x2.5 single unders)

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