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)
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 […]
