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WOD 120 Toes To Bar every break 20 Jumping Lunges 3 SETS (every 2 min) 3 Tempo Deadlift (%85-90) 3 SETS (every 2 min) 8 Deadlift (Rpe 6-7) Acc. 2-3 Sets 12 Db Rear Delt Kickback 12 Db Lateral Raise 12 Plate Front Raise ________________________ Hips W.O.D.: Strength: Cap 15 min. 8- Narrow Stnc. Back […]
030226
10 EMOM 3 Bench Press %75-80 5 SETS (every 2 min) 10 Strict Press %55-60 5 Strict Pull Ups 16 EMOM 1st: 20 Sec Handstand Shoulder Tap (s1: 30 secHS Hold) 3th: 20-30 Sec Deadhang 2nd: 12-15 Push Ups 4th: 12 Box Jump Over Gymnastics Class 9 EMOM15 Sec. Pull Up Hold + 5 Pull […]
020226
STRENGTH (every 1:30 min) A) 4×4 Back Squat (%85-90) (every 1:30 min) B) 4 x8 Front Squat (%65-70) 15 AMRAP 12/9 Cal Ergo 15m Single Arm Db Overhead Walking Lunges 15 Sit Ups Accessory 2-3 sets 10 Barbell Biceps Curl 10 Barbell SkullCrusher 15 Banded Pull Apart Strength Class Deadlift Find 1 RM Close Grip […]
010226
Sunday HYROX ”Zar Oyunu” 2×15 EMOM 14 Alt. DB Clean14 Box Jump Over15 Plate GTOH40 sec. Burpee30 sec. Ergo40 sec. V-Up Rest 4 min. 15 Wall Ball10 Burpee Box Jump16 Alt. Hang DB Snatch15 Push Up12/10 Cal. Ergo40 sec. Burpee Shuttle Run
31.01.26
W.O.D: Speed Work: Cap: 10 min. Build Your Max. High Box Jump Metcon: Team of 2: For Time 30min cap 3 Rounds: 30 Pull Ups 30 Power Cleans ( 40/25kg) 2 Rounds: 20 Hand Stand Push Ups 20 Hang Power Cleans (50/35kg) For Time: 50 cal. Ergo 50 Hang Squat Cleans (60/40kg)
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
