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5 SETS (every 2 min) 3 Bench Press (%85-90) 30 sec max Deficit Push Ups 10 Rounds Team of 2 (IGYG) 15/12 Cal Ergo 8 Devil Press (2×22.5/15kg) 15m Farmer Carry ACCESSORY 2-3 SETS 10 Banded Pull Apart 10 BB Upright Row 10 Plate Front Raise
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20 AMRAP (IGYG) TEAM OF 2 4 Dual Db Thruster (22.5/15KG) 6 Toes To Bar 24 Double Under/48 Single Under 8 EMOM 8-8 Single DB Bent Over Row (RPE 7) 10-12 Dual Db Around the World (light weight) 8 EMOM (RPE 7) 30 sec Hallow Rock -30 sec Rest 30 Sec Weighted Russian Twist -30 […]
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Sunday HYROX Teams of 3 16 AMRAPA)P1:Max. Cal. Ergo P2-P3:20 Meters 2 Push Up + Burpee Broad Jump20 Box Jump Over20 Wall Ball20 Meters Dual DB Walking Lunge Rest 4 min. 16 AMRAPB)P1:Max. Cal. Ergo P2-P3:20 Alt. Hang DB Snatch20 Sandbag Box Get Over (100cm.)20 KB Swing20 DB Goblet Reverse Lunge (Ergo değişimleri bir set […]
17.01.26
W.O.D: Strength: 3sets: Cap 12min. 8 FRont Squats %70-75 of 1rm 4+4 Weig.Lateral High Box Step Ups (RPE-6/7) Metcon: Team of 3: For Time. Max. Cal Ergo 50-40-30-20-10 SandBag Over box ( 120/100cm) Box Get Overs (120/100cm) Sync. Burpees
16.01.26
W.O.D: LIFT Complex: 5 sets: every 90sec. (w/ your %75 of 1 RM C+J) 1- Hang Clean 2-Front Squats 3- Push Jerks Team of 2 :every 1:30min. (Emom Work 18min) (3-Round) Strength Class Find Back Squat 1 RM Pendlay Row %70 3×8 3×12 Superset Front Foot Elevated DB Split Squat DB Glute Bridge (Heavy) 3×12 […]
15.01.26
W.O.D.: Strength: 4 sets: cap 12min. Metcon: Team of 2: 4 Round : For Time: Cap 20min. 60 Single Cross Overs / 80 DU/ 200 SU 28 DB Hang Snatch (22.5/15kg) 24 Toes to Bars / 30 Knee2Ch/ 40 V-Ups Acc.Work: 3 sets: Gymnastics Class Çıtır Kapışma18 AMRAP3 Wall Walk10 Chin Up10 Spiderman Push Up10 […]
14.01.26
W.O.D.: Strength: 3 sets: every 3:00min. Metcon: Team of 2: I.G.Y.G. 10 Rounds: each 5 Rounds. 6 BB Graund To Overhead 8 Pull Ups 10 Burpee Over BB Core: 2-3 sets: 15 sec. Hollow Hold 10+10 Side V-Ups _______________________ Hips Dont Lie Strength A: Cap 15 min. 4 sets. Strength B : Cap 15 min. […]
13.01.26.
W.O.D. Strength: 4 sets: Cap: 12min. 3 Back Squats % 80-85 Metcon: Team Of 2 For Time: Cap 35min. 1000 m Ergo 40 Single DB Thrusters ( 22.5/15kg) 40 Box Jump Overs (60/50cm) 40 Toes to Bars ( S1: Knee2Ch/ S2: V-Ups) 800m Ergo 30 Single DB Thrusters ( 22.5/15kg) 30 Box Jump Overs (60/50cm) […]
12.01.26
W.O.D.: Strength : Overhead Press Complex 4 sets: every 2:30min. Metcon: Team of 2: 18 Amrap: 80 DU/ 120 SU 40 Wall Balls (9/6kg) 40 Americ. KB Swing ( 24/16kg) Finisher Acc. Work: 2-3 sets 30 sec. High Plank Hold Directly: 10 Push Ups Strength Class Tempo Front Squat(31X1 Tempo) %50 3×8 Tempo Bench Press(31X1 […]
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Sunday HYROX StrengthTeams of 35 AMRAPMax. BB Back Rack Alt. Box Step Up Teams of 3For Time Buy In: 1200 meters Ergo 8 ROUNDSPartner 1: 12 Sand Bag Squat + 12 Box JumpPartner 2: 10 Wall Ball + 10 V-UpPartner 3: 8 Alt. Devil Press + 8 Alt. DB Cluster Cash Out: 1200 meters Ergo […]
