190426
SUNDAY HYROX Teams of 328 AMRAP Athlete 1:10/12 Cal Ergo Athlete 2:Max. Meters Farmers Carry Athlete 3:”AMRAP🔁”10 Wall Ball8 Burpee Box Jump10 Alt. DB Hang Power Clean8 Goblet Alt. Reverse Lunge CORE 3 Sets30 sec. Weighted Plank20 Knees to Chest Sit Up10 Russian Twist
180426
STRENGTH A) 6 EMOM 5 Bench Press (%75) B) 6 EMOM 5 Pendlay Row (%85) Team of 2 16 AMRAP 30 Db Hang Snatch 30 Box Jump Over 10 Push Ups ACCESS 2-3 SETS 10/10 Split Stance Banded Pallof Press 10/10 Kneeling Landmine Rotation 10 V-Ups
170426
4 SETS (every 2:00min) (%70-75) 1 Clean Pull + 2 Power Clean + 1 Squat Clean 16 AMRAP Team of 2 21 Hang Power Clean 15 Thruster 9 Burpee Over Bar (45/30Kg) ACCESS 2-3 SETS 10/10 Goblet Cossack Squats 10/10 Marching Plank STRENGTH front squatfind 1 RM——overhead press%75 2×6%85 2×4%95 2xMax——3×12 supersetseated arnold pressheel elev. […]
160426
4 SETS (Every 3 min) 6 Box Back Squat (%100-110) 6 Seated High Box Jump (each set higher) 24 EMOM 1st: 14/12 Cal Ergo 2nd: 12 Pull Ups // 20 HS Shoulder Tap 3rd: 14/12 Cal Ergo 4th: 12 Dual Db Bench Press // 12 Wall Ball Gymnastics Class Skills Work3×3 AMRAPRope ClimbDouble UnderKippingRest 1 […]
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 […]
