WODs

3 SETS (every 1:30 min) 1 Power Snatch + 1 Overhead Squats (%70) 3 Sets (every 2 min) 5 Paused Front Squat (%65-70) (3 sec

STRENGTH 5 SETS (every 2 min) 3 Bench Press (Rpe 8-9) -then 3 SETS (every 2 min) 9 Bench Press (Rpe 6) 20 EMOM 1st:

Sunday HYROX Teams of 324 AMRAP 1 Athlete:15 Cal. Ergo 2 Athlete:30 Alt. Devil Press30 V-Up30 Wall Ball30 Sand Bag Over Shoulderat the end of

W.O.D: Gymnastic Emom: 12min. Metcon: Team of 2: For Time Bay in 1000m Ergo Then: 10- 20- 30-40-50 Wall Balls Pull Ups Every Btw sets:

W.O.D. Srength: 4 sets: every set in 2.30min. Back Squats 5 reps %85 Sumo Deadlift to High Pull 8-10 ( RPE-6.5) Metcon: 4 Rounds: 3min.

W.O.D.: Strength: 4 sets: every set in 2min. 5 Bench Press %75 12 Weig. Push ups Middle Work: 3 sets: cap 6 min. Band. Pull

W.O.D: Strength: OLY. 5 sets: cap 12min. 1 set: 3 Clean + 3 Hang Clean %65 2set: 2 +2 %70 3 set: 1+1 %75 4

W.O.D.: Strength: 4 sets: Every set 2min. Seated BB Shoulder Press (RPE-6/6.5) 12 Push Ups 10 Emom: 2min. Rest 10 Emom: 2min.Rest Core: 2-3 sets:

W.o:D.: Strength: Cap 12min. 4 sets: BB Back Rack Reverse Lunges 6+6 (RPE-6.5) Single Leg Wall sıt Hold 20sec. each Metcon: Team of 2: Cap:

Sunday HYROX Every 2 min. x 4 Sets12 Barbell Glute Bridge 30 EMOM40 Sec. Ski Erg30 Sec. Sand Bag Bear Hug Walking Lunge40 Sec. Alt.