31.12.25
W.O.D: HAPPY ENDİNG 2025 Metcon: Team of 2 For Time: 40min Goals. (RX. 2*22/15kg) (Box: 75/60cm) 1 Wall Walks 2 Devil’s Press 3 DB Push Press 4 DB Front Squats 5 DB Power Cleans 6 DB Deadlifts 7 Pull Ups 8 HSPU 9 Box Jumps 10 V-Ups 11 Burpees 12 DB Thrusters Coach Notes : […]
30.12.25
W.O.D.: strength: ALt. Emom 8 sets every 1.30 min. 5 Back Squats %80-85 5 Deadlifts % 70-75 Metcon. team of 2. ” I GO YOU GO” 10 Rounds: each 5 Rounds: ( RX: 1*22.5/15kg) DB Back Rack Box Step overs 16 Single DB Push Press 14 Later. Burpee over DB 12 Finisher. Core 2-3 sets: […]
29.12.25
W.O.D. Strength: 3-sets: cap 12 min. 8- Bench Press %75 of 1rm 5-6 Weig. Pull Ups Metcon: Team of 2: 20 Amrap: 1000m Ergo 30 Toes to Bars (S1: 40 Knee2Elb/ S2: 50 V-ups) 6 Rope Climb (S1: 12 str.Chin Ups/ 16 Sup.Grip Ring R.) Finisher Acc.: 2-3 sets:
281225
Sunday HYROX 30 EMOM (40 on / 20 off) Dual DB Push Press (22.5kg/15kg)Burpee Shuttle Run (10 meters)Russian KB Swings (24kg/16kg)V-UpsSled Push (+40kg/+20kg)Ski Erg ACS. 3 SETS 12 Barbell Biceps Curl14 DB Pullover12 DB Lateral Raise
271225
CLEAN COMPLEX 5 SETS (every 2 min) (%65-70-75-80-85) 3 Hang Squat Clean 1 Power Clean 1 Jerks WOD (TEAM OF 2) 20 AMRAP 10 SYNC Burpee 30 Front Squat 10 Sync Burpee 20 Shoulder To Overhead 10 Sync Burpee 10 Thruster (BB: 45kg/35kg)
261225
STRENGTH 4 SETS (Every 2:30 min) 5 Front Squat 5 Seated High Box Jumps 3 SETS 5 – 7 Chin Ups 10-12 Banded Face Pull WOD (team of 2) For Time 1000m Ergo 60 Sandbag Clean (Dual Db Clean) 40 Toes To Bar _________________________Hips Dont Lie: Strength: 4 sets: cap 20min. Strength: 3 sets: cap […]
251225
STRENGTH (every 1:30 min) 6-6-4-4-2-2 (%60-65-70) Power Snatch 6 EMOM (%65-70) 8-10 Barbell Row 12 AMRAP 5 Single DB Cluster (RPE 8) 10 Jumping Lunges 15 Push Ups 20 sit ups ________________________ Gymnastic W.O.D: Strength: 4 sets: cap 15min. 5-7 Str. Weig.Pull Ups 8-10 Weig. Push Ups 12-16 Single Arm Hang (each rep 3sec) Team […]
241225
4 SETS (every 2:30 min) 30 sec Handstand Hold (Box Asissted HS hold, High Plank ) 5 Handstand Push Ups (3 HSPU) 3 Wall Walk (1 WallWalk) Interval Cardio 2 SETS 2 min max bike or run (s1 Shuttle Run) -rest 2 min- 2 min max row or ski -rest 2 min- 2 min max […]
231225
5 SETS (Every 2 min) (Rpe 7-8) 3 Push Press + 2 Push Jerks+ 1 Split Jerks 12 AMRAP 60 Double Under / 120 Single Under 20 Single DB/KB Overhead Lunges 12 Pull Ups Accessory 3 SETS (RPE 7) 10 Lateral Raise 10 Zottman Curl 30 sec Dead Hang __________________________ Gymnastics W.O.D: 12 Emom: 8 […]
221225
STRENGTH (every 2 min) Bench Press (%60 – %65 – %70) 8-6-4-2-2-4-6-8 FOR TIME (Team of 2) 60 Deadlift (60/45kg) 60 Burpee Over Bar 60 BB Front Rack Reverse Lunges (50/35) 60 Box Jumps 60 BB Ground To Overhead (40/25) _________________________ Strength W.O.D.: Back Squats : 3 sets: 5 reps %75 2 sets: 4 reps% […]
