220126
8 EMOM (Up to Heavy) 1 Clean Pull + 2 Power Clean 6 EMOM (RPE 7) 10/10 Kettlebell Front Rack Lateral Box Step Up 10/10
22/01/2026
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8 EMOM (Up to Heavy) 1 Clean Pull + 2 Power Clean 6 EMOM (RPE 7) 10/10 Kettlebell Front Rack Lateral Box Step Up 10/10
12 Cap FIND 1RM FRONT SQUAT WOD TEAM OF 2 2 – 4 – 6 – 4 – 2 (split each reps ) WallWalk 20
5 SETS (every 2 min) 3 Bench Press (%85-90) 30 sec max Deficit Push Ups 10 Rounds Team of 2 (IGYG) 15/12 Cal Ergo 8
20 AMRAP (IGYG) TEAM OF 2 4 Dual Db Thruster (22.5/15KG) 6 Toes To Bar 24 Double Under/48 Single Under 8 EMOM 8-8 Single DB
Sunday HYROX Teams of 3 16 AMRAPA)P1:Max. Cal. Ergo P2-P3:20 Meters 2 Push Up + Burpee Broad Jump20 Box Jump Over20 Wall Ball20 Meters Dual
W.O.D: Strength: 3sets: Cap 12min. 8 FRont Squats %70-75 of 1rm 4+4 Weig.Lateral High Box Step Ups (RPE-6/7) Metcon: Team of 3: For Time. Max.
W.O.D: LIFT Complex: 5 sets: every 90sec. (w/ your %75 of 1 RM C+J) 1- Hang Clean 2-Front Squats 3- Push Jerks Team of 2
W.O.D.: Strength: 4 sets: cap 12min. Metcon: Team of 2: 4 Round : For Time: Cap 20min. 60 Single Cross Overs / 80 DU/ 200
W.O.D.: Strength: 3 sets: every 3:00min. Metcon: Team of 2: I.G.Y.G. 10 Rounds: each 5 Rounds. 6 BB Graund To Overhead 8 Pull Ups 10
W.O.D. Strength: 4 sets: Cap: 12min. 3 Back Squats % 80-85 Metcon: Team Of 2 For Time: Cap 35min. 1000 m Ergo 40 Single DB
