190226
A: 5 SETS (every 2 min) 3 Paused Split Jerks / 3 sec start position – 3 sec finish position (% 60-65) B: 5 SETS (every 2 min) 3 Paused Front Squat (% 70-75) 16 AMRAP Team of 2 1-2-3-4-5-6… HSPU 10 Dual DB Devil Press (22.5/15kg) Gymnastics Class Isometric Work9 EMOM20 Sec. Pull Up […]
180226
Team of 2 (IGYG) 10 Rounds (5/5) 30m Burpee to Shuttle Run (7.5m) 15 DB Bench Press (20/12.5Kg) 15 Air Squat 4 SETS 3 Rep Deadstop Deadlift (Rpe 8) -Then 15-12-9 Deadlift (Rpe 6) Access 2-3 Sets (rpe 6) 12 Dual Db Hammer Curl 12 Banded Biceps Curl 15 sec Chin Up Hold ___________________ Hips […]
170226
Back Squat (every 2 min) 3×3 %80-85 / 3×8 %60-65 4 SETS 6/6 Bulgarian Split Squat (rpe 7) 6 Strict Toes to Bar 20 EMOM 1st: 6-8 Sandbag Shoulder Over 2nd: 30 sec ergo 3rd: 10-12 Pull Ups 4th: 30 sec ergo Gymnastics Class 15 EMOM30 Sec. Max. Strict Pull Up30 Sec. Max. Wide Push […]
160226
4 SETS every 2 min (rpe 6-7) 5 Strict Press 10 KB Upright Row For Time – 8 Round (IGYG) 35 DU /70 S.U 10/8 Cal Ergo 5 Dual Db Hang Snatch + 10 Dual Db Push Jerks + 15 Dual Db Deadlift Bonus* – 6 Time Cap’ 100 Push Up Challenge Strength Class Back […]
150226
Sunday HYROX Teams of 325 AMRAP P1:Max. Cal. Ergo (switch every 12/10 Cal.) P2:Max. Meters Burpee Broad Jump P3: ”AMRAP”10 Wall Ball10 Alt. Reverse Lunge10 Sit Up10 KB Swing Core 3 Sets:15 PVC Sit Up6 Dragon Fly40 Sec. Weighted Plank
14.02.26
W.O.D.: ACC. Work 12 Emom: Metcon: Team of 2: For Time: Time Cap: 35min. Half Murph: 800m Ergo __Then__ 4-Rounds: 10 Pull Ups 20 Push Ups 30 Air Squats __Then__ 400m Ergo __Then__ 4-Rounds: 10 Pull Ups 20 Push Ups 30 Air Squats –Then– 800m Ergo
13.02.26
W.O.D.: Strength: OLY: Snatsch 3 sets: every 1:30min. %65 of 1 RM SNT 1- Snatch DL 2- Power Snatch 3 sets: every 1:30min. %70 of 1 RM SNT 1 – Power Snatch 2- Hang Squat Snatch Metcon: (1:1) 3min Work/3min.Rest 4- Rounds: 12 Dual DB Box Step Overs (2*20/12kg) 12 SandBag over Sholuder Max. reps […]
12.02.26
W.O:D: Strength: 4 sets every 2 :30min. 24 EMOM: Gymnastics Class 9 EMOM 30on / 30off)(31X1 Tempo) Pull UpDeficit Push UpV-Sit Up Teams of 424 AMRAP P1+P2:6 Wall Walk12 Archer Pull Up14 V-up P3+P4:8 Muscle Up12 Russian Push Up18 Air Squat
11.01.26
W.O.D.: Strength: 3 sets: Cap 10min. Metcon: Team of 2: For Time ” Grip and Rip” 22 Sync. Burpees 1- Round DT 18 Sync. Burpees 1 Round DT 16 Sync. Burpees 1 Round DT 12 Sync. Burpees 1 Round DT “DT: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks” _____________________ Hips WOD: 3 Sets: […]
10.02.26
W.O.D.: Strength: Cap 12 min. 4 Sets Metcon: Team of 2. İ.G.Y.G. 10 ROUNDS: (5 each) Cap: 20min. 60 DU/ 120 SU 12 HandStand Push Ups 8 Dual DB Devil Press (2*22/15) CoRE: 2-3 sets Gymnastics Class Teams of 2”Mini AMRAP’s” 5×7 AMRAPI.G.Y.G A)8 Handstand Push Up10 Toes to Bar Rest. B)8 Chest to Bar […]
