060326
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 […]
050326
4 Sets (every 2 min) (Rpe 6-7) 10 Hip Thrust 6-6 Bulgarian Split Squat 24 EMOM 1st: 20m Sled Push (+40/20kg) 2nd: 12 Goblet Box Step Up 3rd: 30 Double Unders/ 60 Single Unders 4th: 10-12 Pull Ups Gymnastics Class Mini METCON’s Teams of 2 IGYG 6 AMRAP 4 KB Push Press + 5 DB […]
040326
INTERVAL CARDIO TEAM OF 2 (for time) 100 – 80 – 60 – 40 Cal Ergo 100 – 80 – 60 – 40 Metre Sandbag Carry / Dual DB/KB Front Rack Carry 40 – 30 – 20 – 10 Reps Kb Swing 20 Sync Sit Ups CORE 2-3 Set 12 Pallof Press 12 Banded Rotations
030326
3 SETS (every 1:30 min) 1 Power Snatch + 1 Overhead Squats (%70) 3 Sets (every 2 min) 5 Paused Front Squat (%65-70) (3 sec paused bottom) 2 SETS 3 Amrap 7 Toes To Bar 5 Hang Snatch (45/25Kg) 3 Burpee High Box Jump 2 min Rest -then For Time 35 Toes To Bar 25 […]
020326
STRENGTH 5 SETS (every 2 min) 3 Bench Press (Rpe 8-9) -then 3 SETS (every 2 min) 9 Bench Press (Rpe 6) 20 EMOM 1st: 10 Shuttle Run (7.5m = 1 lap) 2nd: 12 Db Hang Snatch 3rd: 12/9 cal Ergo 4th: 7/5 HSPU Access 2-3 sets 12 Side Tuck Ups (R-L) 36 Cross Mountain […]
010326
Sunday HYROX Teams of 324 AMRAP 1 Athlete:15 Cal. Ergo 2 Athlete:30 Alt. Devil Press30 V-Up30 Wall Ball30 Sand Bag Over Shoulderat the end of each erg: 8 Sync. Box Step Over Acs. 3 Sets12 Barbell Skull Crusher12 Barbell Biceps Curl40 Sec. Weighted Chinese Plank40 Sec. KB Overhead Hold
280226
W.O.D: Gymnastic Emom: 12min. Metcon: Team of 2: For Time Bay in 1000m Ergo Then: 10- 20- 30-40-50 Wall Balls Pull Ups Every Btw sets: 20 M.Ball Sit Ups( Together)
270226
W.O.D. Srength: 4 sets: every set in 2.30min. Back Squats 5 reps %85 Sumo Deadlift to High Pull 8-10 ( RPE-6.5) Metcon: 4 Rounds: 3min. Work/ 3min. Rest 15/12 cal Ergo 12 Alt. DB Clean&jerk İn The rem.Time: Max. reps Box Jump Overs Acc.Work: 2-3 sets: Strength Class Deficit Deadlift%65 4×8 Strict Overhead Press%55 2×12%65 […]
260226
W.O.D.: Strength: 4 sets: every set in 2min. 5 Bench Press %75 12 Weig. Push ups Middle Work: 3 sets: cap 6 min. Band. Pull Down 12 BB Kneeling Biceps Curl 12 Metcon: Team of 2. 5 Round For Time: Cap 20min. 20 Single DB Hang Snatch (22/15kg) 12 Burppe Over Partner ( Diğer Partner […]
25.02.26
W.O.D: Strength: OLY. 5 sets: cap 12min. 1 set: 3 Clean + 3 Hang Clean %65 2set: 2 +2 %70 3 set: 1+1 %75 4 set: 1+1 %80 5 set: 1+1 %85 Metcon: Team of 2: I.G.Y.G. 16 Amrap: 15/12 cal. Ergo 10 Front Squats (50/40kg) 3 Wall Walks Strength Class Front Squat%75 3×6%85 2×4 […]
