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16.10.2014

TABATA (Each Movement 8 Rounds 20 sec. On 10 sec. Off)

Air Squats

Push-Ups

Jumping Pull-Ups

Abmat Sit-Ups

Burpees

Planks

*Tabata; is the best interval fitness system which has been found by Doctor Izumi Tabata.

 

By |October 22nd, 2014|0 Comments

15.10.2014

Warm-Up: 2 Rounds 5 Squats – 5 Jumping Squats – 5 PushUps – 5 Burpess

Strength: 3 Floor Press + 3 L Pull-Ups (Super Set) 5 R

WOD: 4 Rounds For Time:

21 Wall Ball Shots

18 Pull-Ups

15 KettleBell Swings

12 Handstand Push-Ups

By |October 16th, 2014|0 Comments

14.10.2014

Strength: 

Pull-Up 3Rounds Max. Reps

Push Press 3 X 3

WOD:

12 min. EMOM

3 Deadlifts

3 Clusters

By |October 16th, 2014|0 Comments

13.10.2014

Strength: Front Squats 5 X 5

WOD:

Double Unders 100 – 80 – 60 – 40 – 20

Pick One:

HSPU 25 – 20 – 15 – 10 – 5

Muscle-Ups 10 – 8 – 6 – 4 – 2

Push-Ups 50 – 40 – 30 – 20 – 10

By |October 16th, 2014|0 Comments

10.10.2014

100 Double Unders

21 Front Squats

21 Push Presses

100 Double Unders

15 Front Squats

15 Push Presses

100 Double Unders

9 Front Squats

9 Push Presses

By |October 16th, 2014|0 Comments

New Coach in the BOX!!!

  • 2012 Europian 3rd place (Turkey-Antalya(Adults))
  • 2011 Europian CHAMPION (Bulgaria)
  • 2010 World 4th place (Romania)
  • 2009 World 6th place (Romania)
  • 2008 World 8th place (Colombia)
By |October 9th, 2014|0 Comments

09.10.2014

Strength: Bench Press 5 X 5

WOD:

For Time

350 m. Run

25 Push Presses

25 Pull-Ups

350 m. Run

20 Push Presses

20 Pull-Ups

350 m. Run

15 Push Presses

15 Pull-Ups

350 m. Run

10 Push Presses

10 Pull-Ups

350 m. Run

5 Push Presses

5 Pull-Ups

 

By |October 9th, 2014|0 Comments

08.10.2014

Strength: 20 min. EMOM

Even 5 Back Squat

Odd 7 Ring Dips

WOD: 100% SPRINT

300 m. Row

15 KB Swing

20 Burpees

15 KB Swing

300 m. Row

By |October 9th, 2014|0 Comments

İyi Bayramlar!!!!

By |October 9th, 2014|0 Comments

01.10.2014

Warm-Up: 2 Rounds 500m. incline rowing while partner holding kettlebells on shoulders.

Strength: 6 Reps 3 Rounds Weighted Lunges

WOD: 8 Rounds For Time (Time Cap 24 min.)

10 KB Swing

10 Goblet Squats

2 X Waiter Walk with a plate

10 Pull-Ups

2 X Waiter Walk with a plate

Rest 3 min.

Tabata sit-ups

Tabata Plank

By |October 1st, 2014|0 Comments