15.01.26
W.O.D.: Strength: 4 sets: cap 12min. Metcon: Team of 2: 4 Round : For Time: Cap 20min. 60 Single Cross Overs / 80 DU/ 200 SU 28 DB Hang Snatch (22.5/15kg) 24 Toes to Bars / 30 Knee2Ch/ 40 V-Ups Acc.Work: 3 sets: Gymnastics Class Çıtır Kapışma18 AMRAP3 Wall Walk10 Chin Up10 Spiderman Push Up10 […]
14.01.26
W.O.D.: Strength: 3 sets: every 3:00min. Metcon: Team of 2: I.G.Y.G. 10 Rounds: each 5 Rounds. 6 BB Graund To Overhead 8 Pull Ups 10 Burpee Over BB Core: 2-3 sets: 15 sec. Hollow Hold 10+10 Side V-Ups _______________________ Hips Dont Lie Strength A: Cap 15 min. 4 sets. Strength B : Cap 15 min. […]
13.01.26.
W.O.D. Strength: 4 sets: Cap: 12min. 3 Back Squats % 80-85 Metcon: Team Of 2 For Time: Cap 35min. 1000 m Ergo 40 Single DB Thrusters ( 22.5/15kg) 40 Box Jump Overs (60/50cm) 40 Toes to Bars ( S1: Knee2Ch/ S2: V-Ups) 800m Ergo 30 Single DB Thrusters ( 22.5/15kg) 30 Box Jump Overs (60/50cm) […]
12.01.26
W.O.D.: Strength : Overhead Press Complex 4 sets: every 2:30min. Metcon: Team of 2: 18 Amrap: 80 DU/ 120 SU 40 Wall Balls (9/6kg) 40 Americ. KB Swing ( 24/16kg) Finisher Acc. Work: 2-3 sets 30 sec. High Plank Hold Directly: 10 Push Ups Strength Class Tempo Front Squat(31X1 Tempo) %50 3×8 Tempo Bench Press(31X1 […]
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Sunday HYROX StrengthTeams of 35 AMRAPMax. BB Back Rack Alt. Box Step Up Teams of 3For Time Buy In: 1200 meters Ergo 8 ROUNDSPartner 1: 12 Sand Bag Squat + 12 Box JumpPartner 2: 10 Wall Ball + 10 V-UpPartner 3: 8 Alt. Devil Press + 8 Alt. DB Cluster Cash Out: 1200 meters Ergo […]
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 […]
