150426
3 SETS (every 3 min) (rpe 8) 8/8 One Db Bulgarian Split Squat 8/8 One Db Single Leg Deadlift 30 Sec Wall Sit 3 SETS (every 1:30 min) 5 Strict Chin Ups 10 Z-Press (rpe 8) For Time TEAM OF 2 40 Front Squat 40 Push Press 50 Toes to Bar 20 Push Press 20 […]
140426
4 Sets (every 2 min) (rpe 7-8) 6 Dual Db Muscle Snatch + 6 Dual Db Hang Snatch + 6 Alt Dual Db Overhead Lunges 20 EMOM 1st: 6 Snatch (45/30kg) + 3 Burpee Over Bar 2nd: 10 Lap Shuttle Run (5m = 1 Lap) 3rd: 30 Sec Wall Facing Hs Hold 4th: Rest ACCESS […]
130426
STRENGTH (10 Cap) 5 Bench Press %75 3 Bench Press %85 1 Bench Press %95 -then max reps Bench Press %65 For Time 10 Rounds (IGYG) 300m Ergo 21 Kb Swings 12 Pull Ups CORE 2-3 SETS 15 Dynamic Side Plank (R-L) 20 Sec One Leg Plank (R-L) Strength Class Front Squat 3×8 %75 Overhead […]
100426
WOD Strength: 3sets: every set in 3min BB Back Rack Reverse Lunges 5+5 ( RPE-7.5) KB Leg Extension 10+10 (RPE-7) Metcon: Team of 2 For Time (Time Cap 25min./ Target: 18min) 20-16-14-12-10 Burpee Box Get Overs (120/100cm) 14-12-10-8-6 Snatches (50/30kg) –3min.Rest– 20-16-14-12-10 Burpee Box Jump Overs (60/50cm) Snatches (40/25kg) Strength Class Front Squat3×8 %70 Overhead […]
090426
WOD Strength: 3 sets: every set in 3min. BB Hip Thrust 10-12 reps %85 Dual DB Romanian Deadlifts 10-12 reps (RPE9) 32 Emom: Gymnastics Class 16 RoundsIGYG (each 8 Rounds)5 Muscle Up (8 C2B Pull Up – 10 Pull Up – 12 Aus. Pull Up)10 Handstand Push Up (12 Pike Push Up – 15 DB […]
080426
W.O.D: Strength: 4 sets. every 3min. Split Stance BB Shoulder Press 3R+3L %60 of 1rm Press Lu raises 10-12 (RPE5.5-6) Metcon: Team of 2: For Time 1000m Ergo + 20m DB BackR. Lunges + 10 Wall Balls 800m Ergo + 40m Lunges + 20 Wall Balls 600m Ergo +60m Lunges + 30 Wall Balls 400m […]
070426
W.O.D.: Strength: 10 Emom: Metcon: Team of 2 18 Amrap: Box Jump Overs 30 (60/50kg) alt.DB Snatshes 40 (22.5/15kg) Every 2 min. Sync. weig.Sit Ups 12 reps CORE: 2-3 sets Foot Elv. Plank 30-40sec. Foot Elv. Mount.Cmimber 12 each leg Gymnastics Class Teams of 2For Time (Cap: 30 Min.) 5 Rounds12 Wide Pull Ups12 One […]
060426
W.O.D.: Strength: 4 sets: every set in 3min Bench Press 6 reps %75-80 Seat.start Legless Rope Climb 1 / 2 RopeCl / 6 Str. Chin Ups Middle Work: 3 sets. Cap 8min. 12-15 Kneeling Band.Rows 10-12 Push Ups Metcon: Team of 2: I.G.Y.G. 10 Rounds: Each 5 Rounds: 4-Hang Cleans 4-Front Squats 4-Push Press 10-Burpee […]
050426
Sunday HYROX Teams of 330 AMRAP Buy In:3000 Meters Ergo -then- 1 Athlete:8 Lap Plate Bear Hug Carry + 8 Plate GTOH + 8 Burpee to Plate 2 Athlete:30 Single Arm. DB Overhead Alt. Reverse Lunge30 Sit Up30 Box Jump30 Alt. Devil Press
040426
TEAM OF 2 30 Cap 60 Overhead Squats 50 cal Ergo 50 Back Rack Lunge 40 Burpee Over Bar 40 Clean 30 cal Ergo 30 Pistol Squats (S1: x2 Jumping Lunges) 20 Burpee Over Bar (45/30Kg)
