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752025

Strength: Every 2:00 for 6 rounds


6-6-6-4-4-4 back squat


*8/8 bodyweight single leg deadlift after every round


WOD: Every 3:00 for 4 rounds


20 steps dumbbell goblet reverse lunge + 12 toes to bar (x1.5 knees to chest) + 20 one arm dumbbell hang clean & press


*weighted wall sit in remaining time


rest 1:00 between rounds


CORE: For time


30-25-20-15 seconds hollow hold


*25 top half v-ups after every round

 
 
 

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Hepsini Gör
12122025

Strength: EMOM 12 min. odd: 7-7-5-5-3-3 strict press (from the floor) even: 4-8 chin ups (2-3 chin up negatives) WOD: 20 minutes time cap. 1-2-3... double dumbbell power clean (choose a challenging we

 
 
 
11122025

Conditioning: For time 20-25-30-25-20 cal. row (15-20-25-20-15 cal. row) rest 1:1 WOD: AMRAP 12 min. 6 box jump 12 steps dumbbell goblet reverse lunge 18 plate ground to overhead CORE: For time 50-40-

 
 
 
10122025

Strength: Every 2:00 for 6 rounds 5-5-4-4-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *15 weighted hip bridge after every round WOD: AMRAP 8 min. 8 burpee 8 back squat (40

 
 
 

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