250126
Sunday HYROX StrengthTeams of 36 AMRAPMax. BB. Back Rack Alt. Reverse Lunge (40 kg/25 kg)(Switch Every 6 Reps) Teams of 220 AMRAP30 Alt. Devil Press80 m. Burpee Shuttle Run40 Box Jumps80 m. DB Overhead Walking Lunge30 Single DB Thrusters80 m. Single DB/KB Farmers Carry10 Sync. Sit-Ups Core 3 Sets:40 sec. Weighted Plank12 V-Sit Up12R-12L Bird […]
240126
5 SETS (every 2 min) (rpe 6-7)6 seated shoulder press 10/10 Db Bent Over Row 24 EMOM 1st: 12/10 Cal Ergo 2nd: 1 Round “Macho Man” (%60) 3rd: 10 Burpees 4th: Rest 1 Round of Macho Man= 4 Power Clean + 4 Front Squat + 4 Shoulder to Overhead
230126
4 SETS (every 2 min) 3 Paused Back Squat (%85) 5 High Box Jump 4 SETS (every 2 min) 8 Hip Thrust (RPE 6-7) 30 sec Plank Team of 2 60-50-40-30 KB Swing Pull Ups WallBall Strength Class Overhead Press %75 3×8 Sup. BB. Bent Over Row %65 4×10 3×12 Superset DB Bench Press Seated […]
220126
8 EMOM (Up to Heavy) 1 Clean Pull + 2 Power Clean 6 EMOM (RPE 7) 10/10 Kettlebell Front Rack Lateral Box Step Up 10/10 Goblet Reverse Lunges Team of 2 5 ROUND (For Time) 10 Hang Power Clean Jerks (60/45) 20 Push Ups 30 cal ergo Gymnastics Class Isometric Work9 EMOM20 sec. Box. Assis. […]
210126
12 Cap FIND 1RM FRONT SQUAT WOD TEAM OF 2 2 – 4 – 6 – 4 – 2 (split each reps ) WallWalk 20 Box Jumps 10 BB Deadlift (60/45kg) ACCESSORY 3 SETS 12 Barbell Reverse Grip Biceps Curl (empty BB) 10 Bench Dips Strength Class Stiff Leg Deadlift%65 3×8%70 2×6%80 1×4 Close Grip […]
200126
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
190126
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 […]
180126
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 […]
