Strength
A1) Her 3:00 Dakika İçinde 9 Dakika Boyunca
8R+8L Barbell Back Rack Box Step Up (50 cm) (60/40/20kg)
A2) Her 3:00 Dakika İçinde 9 Dakika Boyunca
8 Barbell Hip Thrust (Choose heavy) + 12-15 Air Squats
WOD
9 AMRAP:
2-4-6-8-10-12-….
Alt. Devils Press
Dumbbell Goblet Reverse Lunge
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Accessory
3 Sets for Quality:
30 second plank hold (elbows)
15-Meters Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry
15-Meters Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry
5 Alligator Rolls (each direction)
10 V-ups
*Rest 1′ between sets
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Hips Don’t Lie W.O.D.
” Special Burrito”
A: 3 sets: every 2:30 min. ( RPE- 5)
BB. Back Rack ( band.) Squat Jumps – 6-8 reps + Box Jumps- 6-8 reps
B: 3 sets: every 2:30 min. (RPE-6)
Foot Elv. KB. Goblet Squats -12 resp + KB. Leg Ext. each side -6-8 reps
8- Emom: (RPE-6)
- Single Leg Landmine R.DL. each -8 reps
- Single KB. Foot Elv. R.DL. -12 reps
For Time: 5 Round DT. (BB. or D.B.):
12 – Deadlifts
9- Hang Power Cleans
6- Push Jerk.
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HYROX CLASS 20.30
Team of 2
For Time (Time Cap: 30min)
1000 m. Ergo
100 Wall Balls
100 m. Farmers Carry
60 Burpee Broad Jump
100 m. Sandbag Walking Lunges
1000 m. Ergo
Accessory 2-3 Sets
10R-10L Bulgarian Split Squats
40sec. Side Plank (each)
15 Banded Triceps Extension
