24.02.26
W.O.D.: Strength: 4 sets: Every set 2min. Seated BB Shoulder Press (RPE-6/6.5) 12 Push Ups 10 Emom: 2min. Rest 10 Emom: 2min.Rest Core: 2-3 sets: Turkish Sit Ups 12 Hollow Hold 30 sec. Gymnastics Class 12 EMOM (30 / 30)Hanging Box Assis. Hollow RockSeated Band Pull to ToesNegative Pull UpHandstand Hold Teams of 2 12 […]
23.02.26
W.o:D.: Strength: Cap 12min. 4 sets: BB Back Rack Reverse Lunges 6+6 (RPE-6.5) Single Leg Wall sıt Hold 20sec. each Metcon: Team of 2: Cap: 25min. 30 Deadlifts (80/60kg) 30 Toes to Bars 30 Burpee Over BB 1min.Rest 30 Power Clean (60/40kg) 30 Chest to Bar Pull Ups 30 Box Jump Overs (60/50cm) 1min.Rest 30 […]
220226
Sunday HYROX Every 2 min. x 4 Sets12 Barbell Glute Bridge 30 EMOM40 Sec. Ski Erg30 Sec. Sand Bag Bear Hug Walking Lunge40 Sec. Alt. Hang Power Snatch30 Sec. Burpee Broad Jump40 Sec. AB Mat Sit Up30 Sec. Heavy Farmers Carry
210226
WOD Team of 2 20 AMRAP 10 Snatch (45/35 kg) 20 Wallball 30cal Ergo 3 SETS (Rpe 6) 5 BB Overhead Squats 12 Pbar Dips ( Bench Dips ) CORE 3 SETS 30 Alt V-ups 30 sec Side Plank (R-L) 30 sec Plank
200226
5 Sets ( Every 2:15 min) Up To Heavy ! 2 Clean + 1 Jerks + 2 Hang Clean + 1 Jerks WOD 10 Amrap 12 Steps Single Db Overhead Lunges 6 Single Db Thruster 4 Burpee Box Jump BONUS 6 cap’ 50 Pull Ups Challenge Strength Class Deadlift%75 3×8 Barbell Bent Over Row3×8 (RPE […]
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
