03.12.25
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
03/12/2025
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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
W.O.D. Strength: 3 sets: 6min. Cap (RPE-4.5) 8 Emom: every min. %65-70 1- Snatch Deadlift 1- Hang Power Snatch Metcon: Team of 2 3 Rounds
W.O.D.Strength: 4 sets: every 2min. Seat. Overhead Press 8-10 reps (RPE-6.5-7) Band. Kneeling S.Arm Lat Pull Down 12+12reps Metcon: (1:1) 4 Rounds: 3min.Work/ 3min.Rest 150m
Sunday HYROX StrengthEvery 3 min. x 4 Sets10 Zercher Squat (%70 of 1RM Front Squat) Teams of 220 AMRAPI Go You Go P1:Max. Cal. Ergo
FRONT SQUAT (every 2 min) (%60-60-65-65-70-70) 7-7-5-5-3-3 TEAM OF 2 8 AMRAP Partner 1 : 5 Lateral Burpees over Bar + 6 Snatch (40/30kg) Partner
12 EMOM 1st: 30 Sec Air dyne or Standing Air bike 2nd: 20m Sled Push 3rd: Dual DB Bench Press (Rpe 7) 4th: 30 sec
6 SETS (every 2 min) (%70-75) 1 Clean + 2 Front Squat + 1 Clean 15 AMRAP – Team of 2 – IGYG 10 Deadlift
6 Set (every 2 min) (rpe 8) 5 Paused Back Squat (5 sec Paused Bottom ) TEAM OF 2 For time 4 ROUNDS 50 cal
6 SETS (every 2 min) (Rpe 6) 3 Tall Snatch 2 Power Snatch 24 EMOM 1st: 10 cal Run or 12 cal Row 2nd: 14
STRENGTH 6 SETS ( Every 1:30 min) 5 Bench Press (%65-70-70-75-75-80) GYMNASTIC 12 EMOM 1st: 30 Sec DeadHang 2nd: 35 Sec Hallow Hold 3rd: 40
