WODs

Strength Tempo Bench Press 8×28 sets2 Tempo Bench Press (70-80%)Tempo = 3 sec down/no pause/1 sec up/no pause (3010)-rest 60-90 seconds between sets- WOD20 EMOM:1) 12-15

Her 2:30 içinde 15 Dakika Boyunca (6 Sets) Power Snatch6 reps*with 80% of 1RM Power Snatch(scale percentage as needed) (not TNG) WOD 20 AMRAP: “3 Kişilik

Strength Her 2:30 içinde 12:30 Boyunca (5 Sets)Front Squat5 Front Squat @75-80% Metcon2 Sets*rest 4′ between sets AMRAP 7:2-4-6-8-10- . . . . . Etc.Chest

Power Work(speed/explosiveness)Seated Hurdle Jump10x 1 rep*Increase the height every set*Start your first set at moderate height Gymnastics Strength 12 EMOM: METCON 14 AMRAP:12 Alt. Arms

Strength Her 2:30 içinde 12:30 Boyunca (5 Sets)Back Squat5 Back Squat @75-80% METCON 3 Kişilik Takım Antrenmanı 18 AMRAP Max Cal Row or Ski (switch every

HYROX CLASS Her 2 dakika içerisinde 10 dakika boyunca (5 set) 5 Tempo Back Squats (3210 tempo) – (build up to heavy) Teams of 3

6 EMOM: Skills and DrillsHandstand Push-up Skill WorkAdvance:5 Sets (1 Abmat)5 Kick Up + 3-second Descent + Strict Press Intermediate:5 Sets (2 Abmats)3-5 Kick Up

12 EMOMOdd: 200/175 meters Ski or Row Erg (12/10 Cal Bike Erg or AirDyne)Even: Power Clean + Front Squats*Sets/1-2 (1+7 reps with 50/35 kg)*Sets/3-4 (1+5 reps with 60/40 kg)*Sets/5-6 (1+3 reps with 70/50

Strength Back Squat In a 15-Minutes window find 3RM WOD“Teams of 2”For Time: (TC: 16 Min) 12 Rounds (each round for time) (6 rounds for each

Oly / Snatch Complex Her 2 Dakika içinde 14 Dakika Boyunca (7 Sets)1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatches +