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Sunday HYROX Teams of 324 AMRAP 1 Athlete:15 Cal. Ergo 2 Athlete:30 Alt. Devil Press30 V-Up30 Wall Ball30 Sand Bag Over Shoulderat the end of each erg: 8 Sync. Box Step Over Acs. 3 Sets12 Barbell Skull Crusher12 Barbell Biceps Curl40 Sec. Weighted Chinese Plank40 Sec. KB Overhead Hold
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W.O.D: Gymnastic Emom: 12min. Metcon: Team of 2: For Time Bay in 1000m Ergo Then: 10- 20- 30-40-50 Wall Balls Pull Ups Every Btw sets: 20 M.Ball Sit Ups( Together)
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W.O.D. Srength: 4 sets: every set in 2.30min. Back Squats 5 reps %85 Sumo Deadlift to High Pull 8-10 ( RPE-6.5) Metcon: 4 Rounds: 3min. Work/ 3min. Rest 15/12 cal Ergo 12 Alt. DB Clean&jerk İn The rem.Time: Max. reps Box Jump Overs Acc.Work: 2-3 sets: Strength Class Deficit Deadlift%65 4×8 Strict Overhead Press%55 2×12%65 […]
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W.O.D.: Strength: 4 sets: every set in 2min. 5 Bench Press %75 12 Weig. Push ups Middle Work: 3 sets: cap 6 min. Band. Pull Down 12 BB Kneeling Biceps Curl 12 Metcon: Team of 2. 5 Round For Time: Cap 20min. 20 Single DB Hang Snatch (22/15kg) 12 Burppe Over Partner ( Diğer Partner […]
25.02.26
W.O.D: Strength: OLY. 5 sets: cap 12min. 1 set: 3 Clean + 3 Hang Clean %65 2set: 2 +2 %70 3 set: 1+1 %75 4 set: 1+1 %80 5 set: 1+1 %85 Metcon: Team of 2: I.G.Y.G. 16 Amrap: 15/12 cal. Ergo 10 Front Squats (50/40kg) 3 Wall Walks Strength Class Front Squat%75 3×6%85 2×4 […]
24.02.26
W.O.D.: Strength: 4 sets: Every set 2min. Seated BB Shoulder Press (RPE-6/6.5) 12 Push Ups 10 Emom: 2min. Rest 10 Emom: 2min.Rest Core: 2-3 sets: Turkish Sit Ups 12 Hollow Hold 30 sec. Gymnastics Class 12 EMOM (30 / 30)Hanging Box Assis. Hollow RockSeated Band Pull to ToesNegative Pull UpHandstand Hold Teams of 2 12 […]
23.02.26
W.o:D.: Strength: Cap 12min. 4 sets: BB Back Rack Reverse Lunges 6+6 (RPE-6.5) Single Leg Wall sıt Hold 20sec. each Metcon: Team of 2: Cap: 25min. 30 Deadlifts (80/60kg) 30 Toes to Bars 30 Burpee Over BB 1min.Rest 30 Power Clean (60/40kg) 30 Chest to Bar Pull Ups 30 Box Jump Overs (60/50cm) 1min.Rest 30 […]
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Sunday HYROX Every 2 min. x 4 Sets12 Barbell Glute Bridge 30 EMOM40 Sec. Ski Erg30 Sec. Sand Bag Bear Hug Walking Lunge40 Sec. Alt. Hang Power Snatch30 Sec. Burpee Broad Jump40 Sec. AB Mat Sit Up30 Sec. Heavy Farmers Carry
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WOD Team of 2 20 AMRAP 10 Snatch (45/35 kg) 20 Wallball 30cal Ergo 3 SETS (Rpe 6) 5 BB Overhead Squats 12 Pbar Dips ( Bench Dips ) CORE 3 SETS 30 Alt V-ups 30 sec Side Plank (R-L) 30 sec Plank
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5 Sets ( Every 2:15 min) Up To Heavy ! 2 Clean + 1 Jerks + 2 Hang Clean + 1 Jerks WOD 10 Amrap 12 Steps Single Db Overhead Lunges 6 Single Db Thruster 4 Burpee Box Jump BONUS 6 cap’ 50 Pull Ups Challenge Strength Class Deadlift%75 3×8 Barbell Bent Over Row3×8 (RPE […]
