031125
6 SET (Every 2 min) 8 Shoulder Press (%60) 3 SET (Every 2 min) 4 Push Press (%75-80) Gymnastic 3 SETS 3 Strict Toes to
03/11/2025
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6 SET (Every 2 min) 8 Shoulder Press (%60) 3 SET (Every 2 min) 4 Push Press (%75-80) Gymnastic 3 SETS 3 Strict Toes to
W.O.D.: Strength: 4 sets: every 3min Metcon: Team of 3 For Time: Max. Cal. Ergo 60-50-40-30-20 Burpee Box Jump Overs Sandbag over Barbell Sandbag Squats
W.O.D.: Strength: 4 sets: every 3min. Metcon: (1:1) 4 sets: every 3min. work/ 3min.Rest 500m Ergo 10 Clean & Jerk (40/30kg) _______________________ Hips Dont Lie
W.O.D.: Strength: Snatch Complex: Build Your Max. in 15min. 1- High Hang Snatch Pull 1- Snatch 1- Overh.Squat Start w/ empty BB Metcon: 15min. Amrap:
W.O.D: Strength: Bench Press .Every set in 2:30min 2 sets: 8 resp %70-75 2 sets: 4 reps %80-85 1 set: 15 reps %50-55 Metcon: A:
W.O.D.: BB Complex: 6 sts: Time cap 12min. 1-Clean Pull 1-Hang Power Clean 1- Push press 1-Push Jerk start with 30/20kg, and increase the weight
W.O.D.: Strength: 4 sets: evey 3 min. BB Back Rack Box Step Ups 8+8 Defic.Weigt. Calf Raises 20-30 Metcon: Team of 2: A: 8 Amrap:
HYROX: 3 Rounds: 30 Wall Balls 20 Burpee Broad Jumps 30 Push Ups 20 Sync. Forw.Lunges Alt. Legs 500m Ergo 3min.Rest 3 Rounds: 30 Plate
W.O.D. Strength: 3 sets: every 5min. Bench Press. 8 reps %75 Str. Pull Ups 4-6 Str.Ring Dips ( P-Bar/ Bench) max. Metcon: Team of 2
W.O.D.: Strength: 4 sets: every 3min. Seated Shoulder Press 6-8 (RPE7) Single Arm Kneeling Band. Lat Pull Down 12+12 Metcon: Team of 2 For Time:
