101225
5 SETS ( every 3 min) 3 Front Squat + 3 Shoulder Press + 1 Thruster (rpe 6-7) 30 sec Bearhug Sandbag Hold (Bearhug Plate) Team Of 2 (IGYG) 20 Time Cap 10 ROUNDS 10 Plate Straight Leg Overhead Sit Ups 7 HSPU (5 HSPU , 7 Pike Push Ups, 10 Push Ups) 250/200m Ergo […]
091225
STRENGTH 5 ROUNDS (15 min Cap) 5 Deadlift (%75-80) 8 Weighted Bridge (RPE 7) + 30 Sec Empty Bridge Hold 30 sec Plank WOD – Team of 2 (IGYG) 10 ROUNDS (each partner 1 rounds) 0:30 sec Max Burpee -then 12 Alt Hang Db Snatch 12 T2B Gymnastics Class Teams of 2 10 AMRAP (IGYG) […]
081225
ERGO & HOLD & JUMP 3 SETS 3 min Work/ 3 min Rest 200m Ergo (400m Bike) 30 sec HEAVY Farmer Hold 5 High Box Jump ANGIE FOR TIME (25 CAP) 100 Pull Ups (s1: 60, s2: 50 RingRow) 100 Push Ups (s1: 60 , s2: 50 Knee Push Ups) 100 Sit Ups 100 Air […]
071225
Sunday HYROX StrengthEvery 1.30 min. X 3 Sets10 BTN Strict Press METCONTeams of 220 AMRAP P1:8 Cal Ergo8 Sandbag Squat8 DB Push Press8 KB Swing P2:Max. Sit Up (Every 2 min. 5 Sync. Burpee) Acs. 2 Sets6 Dragon Fly20 sec. Copenhagen Plank (each)Quadruped Plank
06.12.25
W.O.D.: Strength: 4 sets: cap 12min. 2-Str. Press 3-Push Press 10 Defic. Push Ups ( %65 0f 1 rm str.Press) Metcon: Team of 2 For Time 100 cal Ergo 50 DB Hang Power Clean (22.5/15kg) 100 Box Jumps ( 60/50cm) 50 DB Push Press (22.5/15kg) 100 Steps Reverse Lunges 50 Front Squats (22.5/15kg) 100 cal […]
05.12.25
W.O.D.: Strength: 4sets. every 2:30min. Metcon: Team of 2 A: 3 Round: every 4min. 400m Ergo (Row/Ski) 40 Wall Balls 2min.Rest B: 3 Rounds: every 4min. 400m Ergo (Run/ AirD) 30 Burpee Box Jump _______________________ Hips Dont Lie Strength: 3 sets: cap 15min BB Back Rack Split Stance Squats 8+8 ( RPE-6.5) SuperSets : 4 […]
4.12.25
Strength: 4 sets: every set in 2min. Metcon: Team Of 2: İ.G.Y.G. 12 Rounds: each 6 R. Acc.Work:2-3 sets: _________________________ Hyrox: Team of 2 2000m Ergo every 200m 8 Burpee 24 Emom: Gymnastics Class 3 x 4 AMRAPHandstand (Hold – Push Up – Walk)Muscle Up (S1: Strict Chin Up or Strict Pull Up)Box Hollow Rock […]
03.12.25
W.O.D.: STRENGTH: Time Cap: 12 min. Find Your Max. 5 reps Back Squats Start with empty BB 30 Emom: Core: 2-3 sets: ____________________________ Hips Dont Lie Strength: 4 Sets: time 30 min. Tabata: 4 sets Pause Deadlift (3 sec. Hold Below Knee) %55 2×8 %60 2×6 %65 2×4 Sup. Bent Over Row %55 3×12 3×12 […]
02.12.25
W.O.D. Strength: 3 sets: 6min. Cap (RPE-4.5) 8 Emom: every min. %65-70 1- Snatch Deadlift 1- Hang Power Snatch Metcon: Team of 2 3 Rounds For Time; 600m Ergo 20 Overhead Squats (35/25kg) (RX: 40/30) 20 Burpee over BB ________________________ HYROX: 9 Emom: 4 Rounds: 250m Ergo 15 Wall Balls 15 Air Squats 1min Rest […]
01.12.25
W.O.D.Strength: 4 sets: every 2min. Seat. Overhead Press 8-10 reps (RPE-6.5-7) Band. Kneeling S.Arm Lat Pull Down 12+12reps Metcon: (1:1) 4 Rounds: 3min.Work/ 3min.Rest 150m Ergo Dual DB Box Step Ups 12 Max. reps Devil’s Press (2*20/12) Core: 2-3 sets: For Time Strength Class Back Squat %65 2×8 %75 2×6 %85 2×4 Floor Press %65 […]
