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5 SETS (Every 2 min) (Rpe 7-8) 3 Push Press + 2 Push Jerks+ 1 Split Jerks 12 AMRAP 60 Double Under / 120 Single
23/12/2025
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5 SETS (Every 2 min) (Rpe 7-8) 3 Push Press + 2 Push Jerks+ 1 Split Jerks 12 AMRAP 60 Double Under / 120 Single
STRENGTH (every 2 min) Bench Press (%60 – %65 – %70) 8-6-4-2-2-4-6-8 FOR TIME (Team of 2) 60 Deadlift (60/45kg) 60 Burpee Over Bar 60
w.O.D: 8 Emom: 8 DB Overhead Reverse Lunges 20+20sec Overhead Hold HIBRID: 20 Amrap: Team of 2 400m Ergo 12 Burpee SandBag Over Box (120cm)
W.O.D.: Strength: 4 sets: every 2:00min. 5- Fron Squats %70 20sec. R+20sec. Split Stance Hold 30 Emom: Acc.Work: 2-3 sets 10-BB supin. Grip Reverse Press
W.O.D: Strength: 4 sets: every 2min. 8-10 BB L-Sit Z-Press (RPE-6.5) 40-45sec. HandStand Hold Metcon: Team of 2. 15 Amrap: 100 DU/ 200 SU 30
W.O.D.: Strength: 5 sets: every 2:00min. 5 Back Squats %78 40-45 sec Wall sit Hold Metcon: Team of 2: İ.G.Y.G. 3 Rounds: 15/12 cal Ergo
W.O.D.: Strength: 4 sets: every 2:30min. 10-12 Bench Press %70 10-12 BB Bent over Rows %65 Metcon: Team of 2: For Time 60 Single DB
StrengthDeadliftEvery 1.30 min x 4 Sets5-5-5-5 %70 of 1RM MetconFor Time:20-16-12-8DB Power CleanDB Front SquatDB Push Press10 Burpees Over DB Btw. Sets Core 2-3 Sets:30/30
Sunday HYROX Every 2 min. x 5 Sets5 Front Squat + 5 Seated Box Jump Every 1.30 min x 5 Sets1- 12/10 Cal Ergo +
STRENGTH (every 1:30 ) 6-6-6-3-3-3-1 Overhead Press (%70-75-80) 25 EMOM 1st: 10-12 Box Jump (60/50) 2nd: 12-14 Push Ups (s1: 10 Push Ups , s2:
