100126
STRENGTH 4 SETS (every 2 min) 6 Bench Press (%70) 5 Strict Pull Ups WOD Team of 2 For Time 10-20-30-20-10 BB Front Rack Reverse Lunge Burpee Over Bar SandBag S2Over -then cash out: 100 Cal Ergo
090126
5 SETS (every 2 min) (RPE 7) 2 x3 Position Deficit Deadlift ( Ankle-Knee Below-Knee Above) 30 Sec Wall Sit Hold METCON Team Of 2 10 ROUNDS (IGYG) 8 Lap Shuttle Run (7.5m = 1 Lap) 6 Handstand Push Ups (s1: Push Ups) 4 Hang Clean Jerks (60/45kg) Accessory 9 EMOM 1st: 8-10 Barbell Tempo […]
080126
3 sets (every 2 min) 5 Muscle Snatch (rpe 7-8) 3 Sets (every 2 min) 1 Power Snatch + 2 Hang Snatches (%70 -75) 3 Sets (every 2 min) 3 Snatch Deadlift + 1 Snatch Pull (% 80-85) WOD TEAM OF 2 For Time 36-32-28 …. 4 Cal Ergo 4-8-12-16-20… 36 Single Db Snatch 10 […]
070126
3 SETS (Every 2 min) 1 BTN Shoulder Press + 2 Overhead Squats (RPE 5-6) METCON 32 EMOM 1st: 12/10 Cal Ergo 2nd: 10/15 Toes To Bar 3rd: 15/12 Cal Bike or Airdyne (10 cal Run) 4th: 12 Box Jump Over Strength Class Back Squat %75 2×6 %85 2×4 %95 2×2 Overhead Press %70 3×8 […]
060126
5 SETS (every 1:30 min) 3 Paused Split Jerks (3 sec hold split position ) 9 EMOM 12 Db Heavy Shrugs 12 DB Lateral Raise Team Of 2 3 ROUNDS 21 CAP” 20 Single Db Squat Clean (22.5/15) 10 Wall Walk 20 Steps Single Db Front Rack Lunges Gymnastics Class 12 EMOM 30 Sec. Wall […]
050126
Front Squat (4 SET) (12 CAP) 1.set 5REP (%85) / 2.set 5REP (%80) / 3. set max REP (%60) / 4.set max REP (%50) EMOM 20 1st: 8-10 DB Bench Press (RPE 7) 2nd: 12 cal Ergo 3nd: 12-15 Wall Ball 4th: Rest CORE 6 EMOM 30-45 Sec Marching Plank 30-45 Sec V-Ups Strength Class […]
040125
Sunday HYROX Teams of 216 AMRAP100m. Sand Bag Bear Hug Carry30 Wall Ball30 V-Up30 Burpee Rest 4 min. 16 AMRAP50 Cal. Ergo30 Box Jump30 Alt. DB Snatch30 KB Swing
03.01.26
W.O.D.: Strength: 3sets: cap 15min. Kneeling LandMine Press 8+8 (RPE-7.5) Kneeling Band. Rows 12 reps Defic. Push Ups 10-12 reps Team of 2: For Time: Cap: 30min. (Single DB/ RX: 22.5/15kg) 160 D.U./ 300 S.U. 30 Hang DB Snatches 20 Burpee Box Jump Overs 120 D.U./ 250 S.U. 40 Hang DB Squat Cleans 20 Burpee […]
02.01.26
W.O.D.: Strength: 6sets. every 2: 00min. Clean Complex: %75-80 of 1rm Cln 1- High Hang Clean 1- Hang Clean 1- Clean Hıbrıd Emom: 24min. __________________Hips Dont Lie ___________________ Strength Class Back Squat %75 3×6 %85 2×4 Overhead Press %60 2×10 3×12 Superset Incline DB Bench Press Chest Supp. DB Row 3×12 Superset DB Lateral Raise […]
01.01.26
W.O.D.: Strength: 3sets: cap 12min. BB Z-Press 10-12 (RPE-6-7) Strc.HSPU/ Kipp. HSPU 12-15 Team of 2: For Time: Cap: 35min. Bay in: 1200m Ergo (Row/Ski)(Bike/Run 4000) 30 SandBag Over Shoulder 30 Sync. Sit Ups 40 SandBag Squats 30 Sync. Sit Ups 50 SandBag Over Bar 30 Sync. Sit Ups Bay out: 1200m Ergo. Gymnastics Class […]
