WODs

STRENGTH 5 SETS (every 2 min) 5 Paused Back Squat (RPE 7) (5 sec bottom hold) 5 SETS (every 2 min) 5 Tempo Bench Press

5 SETS (every 2 min) (%60) 2x 3 Position Clean Deadlift (ankle-knee below-knee above) (every position 5 sec hold) 3 SETS (every 2 min) 3

5 SETS ( every 3 min) 3 Front Squat + 3 Shoulder Press + 1 Thruster (rpe 6-7) 30 sec Bearhug Sandbag Hold (Bearhug Plate)

STRENGTH 5 ROUNDS (15 min Cap) 5 Deadlift (%75-80) 8 Weighted Bridge (RPE 7) + 30 Sec Empty Bridge Hold 30 sec Plank WOD –

ERGO & HOLD & JUMP 3 SETS 3 min Work/ 3 min Rest 200m Ergo (400m Bike) 30 sec HEAVY Farmer Hold 5 High Box

Sunday HYROX StrengthEvery 1.30 min. X 3 Sets10 BTN Strict Press METCONTeams of 220 AMRAP P1:8 Cal Ergo8 Sandbag Squat8 DB Push Press8 KB Swing

W.O.D.: Strength: 4 sets: cap 12min. 2-Str. Press 3-Push Press 10 Defic. Push Ups ( %65 0f 1 rm str.Press) Metcon: Team of 2 For

W.O.D.: Strength: 4sets. every 2:30min. Metcon: Team of 2 A: 3 Round: every 4min. 400m Ergo (Row/Ski) 40 Wall Balls 2min.Rest B: 3 Rounds: every

Strength: 4 sets: every set in 2min. Metcon: Team Of 2: İ.G.Y.G. 12 Rounds: each 6 R. Acc.Work:2-3 sets: _________________________ Hyrox: Team of 2 2000m

W.O.D.: STRENGTH: Time Cap: 12 min. Find Your Max. 5 reps Back Squats Start with empty BB 30 Emom: Core: 2-3 sets: ____________________________ Hips Dont