30.01.26
W.O.D.: Strength: Cap: 12 min. Dual DB Bench Press 1 set: 16 reps (RPE-6) 2 set: 12 reps (RPE-7) 3 set: 8 reps (RPE-8) After each set 12 Lateral Raises (RPE-7.5) Metcon: Team of 2. 12 AMRAP: 40 Toes to Bars 40 Deadlifts (RX: 60/45) 40 Burpees oVer BB Acc.Work. 3 sets: L-Sit Single DB […]
29.01.26
W.O.D.: Strength: 5 sets: every 1:30min. 5 Back Squats %80-85 Metcon: (1:1) 3min.Work/ 3min.Rest 4 Rounds: 250m Ergo 15 American KB Swings Max. reps: BB Thrusters 40/25kg Acc.Work: 2-3 sets: 2+2 Turkish Get Ups 30sec. Weig. Plank Hold Gymnastics Class 12 EMOM30 Sec. Band Pull to Toes30 Sec. Wall Facing Hanfstand Hold40 Sec. Muscle Up40 […]
28.01.26
W.O.D.: Gymnastic 9-Emom: Metcon: Team of 2: For Time: 3-Rounds: 30 BB Push Press (45/30kg) 30 Burpee Pull Ups ( RX: 16 M.U) 30 Wall Balls (9/6kg) 30 Sync. Sit Ups Core: 2-3 sets: ___________________________ Hips Dont Lie Strength A: Cap 15 min. 4 sets. Strength B : Cap 15 min. 3 sets: Tabata: KB […]
27.01.26
W.O.D.: Strength: 4 sets: Cap 15min. 8- Close Grip Bench Press %70-75 15sec.R+15sec.L Single Arm Ring Scapular Hold (RX: Bar S-Arm Scapular Hold) Team of 2: A: 3- Rounds: Every 4min. 500m Ergo 24 Toes2Bars 24 Alt. DB Snatches ( 22/15kg) __3min.Rest__ B: 3- Rounds: every 4 min. 500m Ergo 24 Push Ups 24 Alt. […]
26.01.26
W.O.D.: Strength: 4 sets: Cap 12min. 4R+4L BB Front Rack Reverse Lunges (RPE-7.5/8) 30-45sec. Wall Sit Holds Acc.Work: 3 sets: every 1:30min. 15 Emom: Strength Class Tempo Front Squat%65 3×10 Pendlay Row%70 3×8 3×12 SupersetFeet Elevated Ring RowBulgarian Split Squat 3×12 SupersetSingle Arm DB Sit Up (each)Weighted Push Up 2×12 SupersetDB Hammer CurlDB Lateral Raise
250126
Sunday HYROX StrengthTeams of 36 AMRAPMax. BB. Back Rack Alt. Reverse Lunge (40 kg/25 kg)(Switch Every 6 Reps) Teams of 220 AMRAP30 Alt. Devil Press80 m. Burpee Shuttle Run40 Box Jumps80 m. DB Overhead Walking Lunge30 Single DB Thrusters80 m. Single DB/KB Farmers Carry10 Sync. Sit-Ups Core 3 Sets:40 sec. Weighted Plank12 V-Sit Up12R-12L Bird […]
240126
5 SETS (every 2 min) (rpe 6-7)6 seated shoulder press 10/10 Db Bent Over Row 24 EMOM 1st: 12/10 Cal Ergo 2nd: 1 Round “Macho Man” (%60) 3rd: 10 Burpees 4th: Rest 1 Round of Macho Man= 4 Power Clean + 4 Front Squat + 4 Shoulder to Overhead
230126
4 SETS (every 2 min) 3 Paused Back Squat (%85) 5 High Box Jump 4 SETS (every 2 min) 8 Hip Thrust (RPE 6-7) 30 sec Plank Team of 2 60-50-40-30 KB Swing Pull Ups WallBall Strength Class Overhead Press %75 3×8 Sup. BB. Bent Over Row %65 4×10 3×12 Superset DB Bench Press Seated […]
220126
8 EMOM (Up to Heavy) 1 Clean Pull + 2 Power Clean 6 EMOM (RPE 7) 10/10 Kettlebell Front Rack Lateral Box Step Up 10/10 Goblet Reverse Lunges Team of 2 5 ROUND (For Time) 10 Hang Power Clean Jerks (60/45) 20 Push Ups 30 cal ergo Gymnastics Class Isometric Work9 EMOM20 sec. Box. Assis. […]
210126
12 Cap FIND 1RM FRONT SQUAT WOD TEAM OF 2 2 – 4 – 6 – 4 – 2 (split each reps ) WallWalk 20 Box Jumps 10 BB Deadlift (60/45kg) ACCESSORY 3 SETS 12 Barbell Reverse Grip Biceps Curl (empty BB) 10 Bench Dips Strength Class Stiff Leg Deadlift%65 3×8%70 2×6%80 1×4 Close Grip […]
