Ara

2442025

alicanumay

24 Nis 2025

1 dakikada okunur

Strength: Every 1:30 for 7 rounds

9-7-5-3-5-7-9 back squat

WOD: For time

16-14-12-10-8 pull ups (x1.5 jumping pull ups)

12-16-20-24-28 one arm dumbbell push press

immediately into

16-14-12-10-8 toes to bar (x1.5 knees to chest)

150-200-250-300-350m row (100-150-200-250-300m row)

CORE:

Tabata plank (on hands)

Son Yazılar

Hepsini Gör

27102026

Strength: Every 2:00 for 6 rounds 5 strict press + 10 dumbbell bent over reverse fly WOD: AMRAP 8 min. 6 pull ups (x1.5 jumping pull ups) 9 empty bar overhead squat rest 1:00 For time 12-10-8-6-4-2 x7

24102026

Conditioning: A) Every 1:30 for 10 rounds 3-4-5-6-7-8-9-10-11-12 down ups 2-4-6-8-10-12-14-16-18-20 straight leg sit ups B) Teams of 2 complete AMRAP in 20 minutes Athlete A: 15 empty bar back squat A

23102026

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

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