030426
4 SETS (every 3 min) 6 Deadlift (%70) 4 SETS (every 3 min) 12 Barbell Row (%60) 15 AMRAP 2-4-6-8-10-12… WallBall Box Jump Over Alt db Clean Jerks Strength Class Back Squat (Below Parallel)%55 2×12%65 2×10%75 2×8 Feet Up Bench Press%60 3×8 3×12 SupersetBarbell Biceps CurlLying Barbell Skull Crusher 3×12 SupersetBanded Face PullKB Upright Row
020426
STRENGTH 4 SETS (every 2 min) 4 Push Press + 2 Split Jerks 4 SETS (every 2 min) 4 Front Squats (%80-85) METCON 20 EMOM 1st: 12-15 Dual Db Snatches 2nd: 12-15 Pull Ups 3rd: 30 Double Under/60 Single Under 4th: 30s HS Hold Gymnastics Class 12 EMOM 40 sec. on / 20 sec. offTempo […]
010426
3 SETS (every 2 min) 4 Bench Press %80-85 6 Chin Ups Team Of 2 15 Amrap Athlete 1: Max Cal Ergo Athlete 2: 4 Sandbag Clean + 6 Sandbag Lunges + 8 Toes To Bar CORE 3-4 Sets 10/10 KB/DB Side Bend 20 Hallow Rock Strength Class Stiff Leg Deadlift %50 3×8 Overhead Press […]
310326
4 Rounds (every 3 min) 8/8 Sandbag Bear Hug Lateral Box Step Ups (rpe 7) 8 High Box Jumps TEAM OF 2 4 Rounds 6 Wall Walks 12 Burpees 18 Kb Swings 24 Cal Ergo Accessory 3 Set 15 Db Lateral Raise 15 Banded Face Pull Gymnastics Class Teams of 2For Time (Cap: 30 min)5 […]
300326
Every 2 Min 3×4 Strict Press (%65) meTcon 1 min On/1 min Off (6 Round) 200/180m Ergo + 1 min On / 1 min Off (6 Round) 4 Clusters 50/30kg ACCESSORY 3 Sets 10/10 Side Plank Knee Touch 10 V-Ups 10/10 Deficit Single Leg Glute Bridge 10 Partner Nordic Hamstring Curl Strength Class Front Squat […]
290326
Sunday HYROX Teams of 3Mini METCON’s5 AMRAPRest 2 min. btw. sets A)2 Athlete: 40 meters Sled Push (20 Each)1 Athlete: Max. KB Swing B)2 Athlete: 16 Wall Ball (8 Each)1 Athlete: Max. Burpee Broad Jump C)2 Athlete: 20 Cal. Ski Erg. (10 Each)1 Athlete: Max. AB Mat Sit Up D)2 Athlete: 16 Box Jump Over […]
280326
W.O.D.: Strength: 3 sets: every set in 3min. Deadlifts 8 reps %80 Dual DB Glute Bridge Hold Floor Press 12-15 ( RPE 7.5) Metcon: Team Of 2: Cap: 30min. Buy in 60cal Ergo 50 SandBag Box Get Overs (120/100cm) 20 Sync. Air Squats 40 SandBag Over Shoulders 20 Sync. Sit Ups 30 Box Get Overs […]
270326
W.O.D.: Gymnastic Emom: 12min. Metcon: (1:1) 6 Rounds 2min. Work/ 2min. Rest Dual KB or DB (20/16kg) 10 Deadlifts 6 Hang Clean 4 Jerks İn The Rem.Time: Max. reps MU/Chest2B Pull Ups Strength Class Deficit Deadlift %65 2×8 %75 2×6 %85 2×4 Overhead Press %55 2×12 %65 2×10 %70 2×8 2×12 Superset Half Kneeling Single […]
260326
W.O.D.: OLY. Cap 12min. Build your 2 RM Of the Day 2 Clean & Jerks Then: 3 sets with %80 2 Clean & Jerks Metcon: 15 Amrap: 20 Single DB Back Rack Box Step Overs (22/15kg) 15 Toes to Bars 6 Single DB Alt. Devil’s Press ( 22/15kg) Core: 2-3 sets: 12 Turkish Sit Ups […]
250326
W.O.D.: Strength: 4 sets: 40sec. Max. Reps Bench Press %60 40sec. Rest 40sec. Max.Reps Wide Grip Pull Ups 40sec. Rest Metcon: Team of 2 A: 8 Rounds: I.G.Y.G. (each 4 Rounds) 60 DU./ 100 SU. 12 KB Head Cutters 3 3 Wall Walks HS.Push Ups ( 1WW+1HsP.u) –2min Rest Then– B: For Time: 120 DU./ […]
