WODs

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

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

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

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

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:

W.O.D.: Strength: 3 sets: every set in 3min. Deadlifts 8 reps %80 Dual DB Glute Bridge Hold Floor Press 12-15 ( RPE 7.5) Metcon: Team

W.O.D.: Gymnastic Emom: 12min. Metcon: (1:1) 6 Rounds 2min. Work/ 2min. Rest Dual KB or DB (20/16kg) 10 Deadlifts 6 Hang Clean 4 Jerks İn

W.O.D.: OLY. Cap 12min. Build your 2 RM Of the Day 2 Clean & Jerks Then: 3 sets with %80 2 Clean & Jerks Metcon:

W.O.D.: Strength: 4 sets: 40sec. Max. Reps Bench Press %60 40sec. Rest 40sec. Max.Reps Wide Grip Pull Ups 40sec. Rest Metcon: Team of 2 A:

Strenthg: 6 Emom: Start w%65 and Build %85 1- Pouse Back Squat (3sec. on the Bottom) 1-Back Squat Metcon: Team of 2 2 Rounds For