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Sunday HYROX 3 Sets For Time (12 min. Cap)12 Front Squat + 5 Seated High Box Jump 15 EMOM40 Sec. Row Erg12 Burpee Broad Jump40 Sec. Alt. Reverse Lunge15 V-Up30 Sec. Wall Ball Rest 2 min. 15 EMOM40 Sec. Ski Erg12 Burpee Box Jump15 KB Swing15 Dual DB Deadlift40 Sec. Sled Push
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W.O.D. OPEN 26.3 (Team Division) Team of 2. Cap: 25min. 2. Rounds: 20 Burpee over BB 20 Cleans (45/30kg) 20 Burpee over BB 20 Thrusters(45/30kg) 2. Rounds: 20 Burpee over BB 20 Cleans (55/35kg) 20 Burpee over BB 20 Thrusters (55/35kg) 2. Rounds: 20 Burpee over BB 20 Cleans (60/40kg) 20 Burpee over BB 20 […]
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OLY 6 sets: every 1.30min. 2 Power Clean 1 Push Jerk start with % 65 and Build your max. of the day Metcon: 2 sets.: A: 2min Amrap: Max. Reps Box Jump Overs —1min Rest— B: 2min Amrap: max. SandBag over Shoulder —1min Rest— C: 2min. Amrap: Max.reps Toes2Bars —1min.rest— D: 2min. Amrap: max.reps Americ.KB […]
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Strength: 4 sets: every set in 3min. Kneeling LandMine Press 10+10 (RPE-6.5) Lu Raises 12 (RPE-5.5/6) Metcon: Burpee Fran 21-15-9 BB Thrusters Pull ups Burpee over BB Acc.Work: 2-3 sets: Band. Triceps Ext. Max.reps Band. Pull Down Max.reps Gymnastics Class Isometric Work12 EMOM (20 on / 40 off)Handstand HoldPull Up HoldHanging L-Sit HoldBottom Push Up […]
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Strength: 3 sets: every set in 3min. Romanian Deadlifts 10-12 %65-70 Single Arm KB Swing R10+L10 (RPE-7:5) Metcon: Team of 2: 16- Amrap: 4 Rope Climb/ 12 Strc. Chin Ups 20 Dual DB Floor Press 20 Box Jumps (75/60cm) Core: 2-3 sets: Single KB Sit Ups 20 Single KB Flutter Kick 20 Strength Class Back […]
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Strength: 4 sets: every set in 2:30min. İnc.Bench Press 8 (RPE-7) Dual KB Alt.Gorilla Rows 16-20 (RPE-7) Acc.Work: 3 sets: Cap. 10min. 12R +12L Supp.Grip Banded Pull Appart 12 Push Ups Metcon: Team of 2: 200 DU/ 400 SU 100 Wall balls (9/6kg) 30 HandStand Push Ups (S1: Box Asst./ S2:Hand Rel.Push Ups) Gymnastics Class […]
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Strength: 4 sets: every set in 2min. BB Back Rack Foot elv. Reverse Lunges R6+L6 ( RPE-7-7.5) Metcon: Team of 2. For Time: 2- Rounds: (BB: 30/20) 500m Ergo 14 BB Snatches 2- Rounds: (40/25) 400m Ergo 12 BB Snatches 2- Rounds: (45/ 30) 300m Ergo 10 BB Snatches 2-Rounds: (50/35) 300m Ergo 8 BB […]
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Sunday HYROX A) Teams of 48 AMRAP Max. BB. Back Rack Alt. Box Step Up (RPE 6)(switch every 8 Reps) B) Teams of 424 AMRAP P1-P2:20 Wall Ball20 Heavy Plate GTOH20 V-Up20 Cal Ergo P3-P4:20 Burpee Box Jump Over20 KB Front Rack Reverse Lunge20 Alt. Cluster20 KB Swing (Every three minutes, 5 synchronized burpees with […]
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4 SETS (every 3 min) (rpe 7-8) 6 Seated DB Shoulder Press 6 Pendlay Row 6 Strict Pull Ups 3 Round For Time TEAM OF 2 60 Cal Ergo 30 Steps Single Db Overhead Lunges 60 Cal Ergo 30 Sandbag Clean (Double Db Clean)
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Skill Work 3 SETS (every 3 min) 5 Strict HSPU + 15m Dual KB/DB Overhead Carry + 20 Sec Wall Facing HS Hold (S1: 3 Strict Hspu + 15m Dual KB/DB Overhead Carry + 15 Sec Wall Facing HS Hold) (S2: 5 Box Assisted Pike Push Ups + 15m Dual KB/DB Overhead Carry + 20 […]
