Strength
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).
Time Cap: 15-Minutes
WOD
“Team of 2”
18 AMRAP:
30/24 Cal Ergo (S1; 24/20 Cal)
20 Power Cleans 60/40 kg (S1; 50/35 kg)
24/20 Cal Ergo (S1; 20/17 Cal)
20 Front Squats 60/40 kg
20/17 Cal Ergo (S1; 18/16 Cal)
20 Squat Cleans 60/40 kg
Hyrox Class 18:30
STRENGTH
Her 1:30 dakikada bir girilecek
5 Shoulder Press + 10 Lateral Raise (RPE 6)
WOD
30-25-20-15-10-5
Devil Press
Suitcase Db Box Step Over
Wall Ball
CORE
4 SETS
20 weighted rus twist
20 leg raises
20 toe touches