21.12.25
w.O.D: 8 Emom: 8 DB Overhead Reverse Lunges 20+20sec Overhead Hold HIBRID: 20 Amrap: Team of 2 400m Ergo 12 Burpee SandBag Over Box (120cm) 12 Devil’s Press (2*DB) 12 Push Press (2*DB) 30 Sync.Sit Ups
19.12.25
W.O.D.: Strength: 4 sets: every 2:00min. 5- Fron Squats %70 20sec. R+20sec. Split Stance Hold 30 Emom: Acc.Work: 2-3 sets 10-BB supin. Grip Reverse Press 10-Push Ups _______________________________ Hips Dont Lie W.O.D.: Strength: 4 sets: cap 20min. BB Hip Thrust 8+8+8 (RPE7.5) Single Leg Abduc. RDL 10+10 (RPE-7) Middle Work: 3 sets 20 min. Core: […]
18.12.25
W.O.D: Strength: 4 sets: every 2min. 8-10 BB L-Sit Z-Press (RPE-6.5) 40-45sec. HandStand Hold Metcon: Team of 2. 15 Amrap: 100 DU/ 200 SU 30 Pull Ups 30 KB American Swings 30 KB Goblet Reverse Lunges Acc.Work: 2-3 sets: 6+6 Weig. Windmile 8+8 Band. Trunk Rotation. Gymnastics Class 12 EMOM 30 on/ 30 offWall Facing […]
17.12.25
W.O.D.: Strength: 5 sets: every 2:00min. 5 Back Squats %78 40-45 sec Wall sit Hold Metcon: Team of 2: İ.G.Y.G. 3 Rounds: 15/12 cal Ergo 12 Toes2Bars 8 Box Get Overs (120cm) Rest 2min. For Time 50 cal Ergo 50 Toes2Bars 30 Box Get Overs (120cm) _____________________ Hips Dont Lie Strength: 4 sets: time Cap […]
16.12.25
W.O.D.: Strength: 4 sets: every 2:30min. 10-12 Bench Press %70 10-12 BB Bent over Rows %65 Metcon: Team of 2: For Time 60 Single DB Devil’s Press (22/15kg) 120 cal Ergo 200 Wall Balls (9/6kg) Acc.Work: 2-3 sets: Gymnastics Class 12 EMOM30 Sec. Straight Leg Band Pull to Toes30 Sec. Handstand Shoulder Tap30 Sec. Negative […]
15.12.25
StrengthDeadliftEvery 1.30 min x 4 Sets5-5-5-5 %70 of 1RM MetconFor Time:20-16-12-8DB Power CleanDB Front SquatDB Push Press10 Burpees Over DB Btw. Sets Core 2-3 Sets:30/30 Bicycle Crunches30/30 Mountain Climbers Strength Class Back SquatFind 1 RM Overhead Press%55 2×8%60 2×6%65 2×4 3×12 SupersetDB Bench PressSingle DB Bench Assisted Bent Over Row 3×12 SupersetBanded Face PullBarbell Biceps […]
141225
Sunday HYROX Every 2 min. x 5 Sets5 Front Squat + 5 Seated Box Jump Every 1.30 min x 5 Sets1- 12/10 Cal Ergo + Max. Wall Ball2- 12 Alt. DB Devil Press + Max. Box Jump3- 15 KB Swing + Max. Sand Bag Bear Hug Hold4- 20 Sit Up + Max. Plate GTOH (İki […]
131225
STRENGTH (every 1:30 ) 6-6-6-3-3-3-1 Overhead Press (%70-75-80) 25 EMOM 1st: 10-12 Box Jump (60/50) 2nd: 12-14 Push Ups (s1: 10 Push Ups , s2: 12 knee push ups) 3rd: 10-12 Pull Ups (s1: 8 Pull Ups, s2: 10 Australian pull ups) 4th: 15 Dual Db Front Rack Squat (RPE7) 5th: Rest
121225
STRENGTH 5 SETS (every 2 min) 5 Paused Back Squat (RPE 7) (5 sec bottom hold) 5 SETS (every 2 min) 5 Tempo Bench Press (RPE 7) (3 sec tempo) WOD FOR TIME 4 SETS 4 AMRAP x 4 REST 0:30 sec Hang L Sit Hold (s1 hangin knee to chest hold, s2: hallow hold) […]
111225
5 SETS (every 2 min) (%60) 2x 3 Position Clean Deadlift (ankle-knee below-knee above) (every position 5 sec hold) 3 SETS (every 2 min) 3 Slow Pull Clean (%55-60) WOD Team of 2 Cash in : 50 Clean (60/35) (every 5 rep switch) 2 ROUNDS 100 Wallball 100 double under/150 single under 50 toes to […]
