14.02.26
W.O.D.: ACC. Work 12 Emom: Metcon: Team of 2: For Time: Time Cap: 35min. Half Murph: 800m Ergo __Then__ 4-Rounds: 10 Pull Ups 20 Push Ups 30 Air Squats __Then__ 400m Ergo __Then__ 4-Rounds: 10 Pull Ups 20 Push Ups 30 Air Squats –Then– 800m Ergo
13.02.26
W.O.D.: Strength: OLY: Snatsch 3 sets: every 1:30min. %65 of 1 RM SNT 1- Snatch DL 2- Power Snatch 3 sets: every 1:30min. %70 of 1 RM SNT 1 – Power Snatch 2- Hang Squat Snatch Metcon: (1:1) 3min Work/3min.Rest 4- Rounds: 12 Dual DB Box Step Overs (2*20/12kg) 12 SandBag over Sholuder Max. reps […]
12.02.26
W.O:D: Strength: 4 sets every 2 :30min. 24 EMOM: Gymnastics Class 9 EMOM 30on / 30off)(31X1 Tempo) Pull UpDeficit Push UpV-Sit Up Teams of 424 AMRAP P1+P2:6 Wall Walk12 Archer Pull Up14 V-up P3+P4:8 Muscle Up12 Russian Push Up18 Air Squat
11.01.26
W.O.D.: Strength: 3 sets: Cap 10min. Metcon: Team of 2: For Time ” Grip and Rip” 22 Sync. Burpees 1- Round DT 18 Sync. Burpees 1 Round DT 16 Sync. Burpees 1 Round DT 12 Sync. Burpees 1 Round DT “DT: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks” _____________________ Hips WOD: 3 Sets: […]
10.02.26
W.O.D.: Strength: Cap 12 min. 4 Sets Metcon: Team of 2. İ.G.Y.G. 10 ROUNDS: (5 each) Cap: 20min. 60 DU/ 120 SU 12 HandStand Push Ups 8 Dual DB Devil Press (2*22/15) CoRE: 2-3 sets Gymnastics Class Teams of 2”Mini AMRAP’s” 5×7 AMRAPI.G.Y.G A)8 Handstand Push Up10 Toes to Bar Rest. B)8 Chest to Bar […]
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 […]
