09.02.26
W.O.D.: Strength: 4 sets every: 1:30min. Box Ass. Back Squats 5 reps %100 Middle Work: 3 sets every 2 min. Metcon: Team of 2: For Time. 4-Rounds: 500m Ergo 40 Box Jump Overs (60/50cm) 30 Power Cleans (50/35kg) Strength Class Deadlift %70 3×8 %80 2×6 %90 1xMax. Overhead Press %70 3×6 3×12 Superset KB Goblet […]
080226
Sunday HYROX Every 1.30 Min. x 3 Sets10 BTN. Strict Press Every 1.15 min. x 5 Sets50 Sec. Max. Cal. Ergo45 Sec. Max. Wall Ball40 Sec. Max. Alt. DB. Cluster45 Sec. Max. Bench Crunch40 Sec. Max. Burpee Double Jump Over DB ”Kalp sağlığınız için dayanıklılık antrenmanlarını ihmal etmeyin :)”
070226
36 EMOM 1st: 45sec Max cal Ergo 2nd: 8 Sandbag Clean 3rd: 35 Double Unders (70 Single Unders) 4th: 2 Rope Climb (5 Chin Ups) 5th: 20m Sled Push 6th: REST CORE 2-3 SETS 12 Side Crunch (R-L) 24 Russian Twist 12 KB/DB Side Bend (R-L)
060226
3x5Rep / 3x3Rep / 3x1Rep (12 cap) BARBELL ROW (RPE 8) WOD Team of 2 for time 20 WallBall 10 Clean (50/25) 10 Burpee over bar rest 1 min 30 WallBall 8 Clean (60/30) 10 Burpee over bar rest 1 min 40 Wallball 6 Clean (70/35) 10 Burpee over bar rest 1 min 50 Wallball […]
050226
6 SETS (every 1:30) 1-2-3 SET (%60) / 4-5-6 (%65) 2 Power Snatch + 1 Overhead Squat 3 Sets 8 Barbell Sumo Squat (RPE 6) 15 AMRAP Team of 2 100 H.R Push Ups 80 Single Db Snatch 60 Single Db Thruster 40 Pull Ups Gymnastics Class Teams of 28 Sets For TimeTime Cap: 35 […]
040226
WOD 120 Toes To Bar every break 20 Jumping Lunges 3 SETS (every 2 min) 3 Tempo Deadlift (%85-90) 3 SETS (every 2 min) 8 Deadlift (Rpe 6-7) Acc. 2-3 Sets 12 Db Rear Delt Kickback 12 Db Lateral Raise 12 Plate Front Raise ________________________ Hips W.O.D.: Strength: Cap 15 min. 8- Narrow Stnc. Back […]
030226
10 EMOM 3 Bench Press %75-80 5 SETS (every 2 min) 10 Strict Press %55-60 5 Strict Pull Ups 16 EMOM 1st: 20 Sec Handstand Shoulder Tap (s1: 30 secHS Hold) 3th: 20-30 Sec Deadhang 2nd: 12-15 Push Ups 4th: 12 Box Jump Over Gymnastics Class 9 EMOM15 Sec. Pull Up Hold + 5 Pull […]
020226
STRENGTH (every 1:30 min) A) 4×4 Back Squat (%85-90) (every 1:30 min) B) 4 x8 Front Squat (%65-70) 15 AMRAP 12/9 Cal Ergo 15m Single Arm Db Overhead Walking Lunges 15 Sit Ups Accessory 2-3 sets 10 Barbell Biceps Curl 10 Barbell SkullCrusher 15 Banded Pull Apart Strength Class Deadlift Find 1 RM Close Grip […]
010226
Sunday HYROX ”Zar Oyunu” 2×15 EMOM 14 Alt. DB Clean14 Box Jump Over15 Plate GTOH40 sec. Burpee30 sec. Ergo40 sec. V-Up Rest 4 min. 15 Wall Ball10 Burpee Box Jump16 Alt. Hang DB Snatch15 Push Up12/10 Cal. Ergo40 sec. Burpee Shuttle Run
31.01.26
W.O.D: Speed Work: Cap: 10 min. Build Your Max. High Box Jump Metcon: Team of 2: For Time 30min cap 3 Rounds: 30 Pull Ups 30 Power Cleans ( 40/25kg) 2 Rounds: 20 Hand Stand Push Ups 20 Hang Power Cleans (50/35kg) For Time: 50 cal. Ergo 50 Hang Squat Cleans (60/40kg)
