WODs

W.O.D.: HYROX: Team Of 2: A: 8min Amrap: Ergo 800mtr Wall Ball 30reps B: 8min.Amrap: Ergo 800mtr Sled Push 40 mtr C: 8min. Amrap: Ergo

W.O.D.: Strength: 5 sets: every set in 2: 30min. İncl.Bench Press 10-12 reps (RPE-7.5) Str.Chin Ups 6-8reps Middle Work: 3 sets: METCON: Team of 2:

W.O.D.: Strength: 6 sets: every set in 2 min. 6 Back Squats ( % 65) 6 High Box Jumps (75/65cm) 24-EMOM: Acc.Work: 3 sets: _______________________

W.O.D.: Strength: 6-EMOM: Balance Work 1- Snatch Balance 1-Overh.Squat with Your % 65 0f max 1 RM Snatch. Strength: 4-EMOM: 3-Sotss Press (RPE-4/5) Metcon: 15

W.O.D.: Gymnastic work: 12-EMOM Metcon: Team of 2: For Time: 50-40-30-20-10 Front Squats (50/35kg) Push Press (50/35kg) at each set transition 100 D.U./ 300 S.U.

W.O.D.: Strength: 5 sets: OLY.Complex: every set in 2:30min. Start your set with % 60 of Max. 1 RM C&J. and Increase each set until

W.O.D.: Strength: 4 sets: every set in 2:30 min. (RPE-7) BB. Front Rack Reverse Lunges R-8 L-8 Air Squats 12-15 reps Metcon: (1:1) 4-Rounds: 3min

W.O.D.: Strength: 4 sets: every set: in 2:30 min. Seated Shoulder Press 10-12 reps (RPE-7.5-8) Half Kneeling Band.Pull Down 10 reps (each) 24-EMOM: Acc.Work: Static

6 Sets (every 2 min) 12 Hip Thrust + 10 Deficit Romanian Deadlift (RPE8) WOD Team of 2 2 ROUNDS 80 cal Ergo 80 Single

STRENGTH 5 SETS (every 2:30 min) 3 Power Clean+2 Jerks+1 Thruster WOD “Fight Gone Bad” 18 EMOM (3 ROUNDS) ACCESSORY 4 SETS 10 Landmine Twist