FOR MEMBERS 
3 rounds of
400m run
21 sumo deadlift high-pull
12 bar facing burpees
♀ 20kg ♂ 30 kg
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FOR MEMBERS
BOOK NOW
Wednesday
280721
For time
Wednesday
280721
For time
3 rounds of
400m run
21 sumo deadlift high-pull
12 bar facing burpees
♀ 20kg ♂ 30 kg
Scaling
☛ Movement scaling: burpees
☛ Load scaing: less load on bar
☛ Distance scaling :200m
Ανακοίνωση
Ενημερωθείτε για τους κανόνες λειτουργίας των γυμναστηρίων :
https://bit.ly/34ACFNh
Tuesday
270721
Heavy day
for TOTAL load
5-5-5-5-5
back squat
Tuesday
270721
Heavy day
for TOTAL load
5-5-5-5-5
back squat
Ανακοίνωση
Ενημερωθείτε για τους κανόνες λειτουργίας των γυμναστηρίων :
https://bit.ly/34ACFNh
Monday
260721
20' amrap
Complete as many rounds as possible in 20 minutes of:
30 hang power dumbbell clean and jerk (15 each arm)
20 knees to elbows
100 double-unders
♀ 15kg ♂ 22.5 kg
Monday
260721
20' amrap
Complete as many rounds as possible in 20 minutes of:
30 hang power dumbbell clean and jerk (15 each arm)
20 knees to elbows
100 double-unders
♀ 15kg ♂ 22.5 kg
Scaling
☛ Movement scaling: hanging knee raises , 150 single-under
☛ Reps scaling : 21-15-70 double or 100 single-under
☛ Time scaling : 14 minutes
☛ Load scaling : less load
Ανακοίνωση
Ενημερωθείτε για τους κανόνες λειτουργίας των γυμναστηρίων :
https://bit.ly/34ACFNh
Saturday
240721
For calories
Complete as many calories on the rower, ski-erg or bike as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower, ski or bike (30)
Saturday
240721
For calories
Complete as many calories on the rower, ski-erg or bike as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower, ski or bike (30)
Scaling
☛ Movement scaling : push-ups or knee push-ups
☛ Rep scaling : 5 strict handstand push-ups
☛ ROM scaling :use 1plate+ 1ab mat
Ανακοίνωση
Ενημερωθείτε για τους κανόνες λειτουργίας των γυμναστηρίων :
https://bit.ly/34ACFNh
Friday
230721
For time
3 rounds of
400m run
24 wall ball shots
12 pull-ups
♀ 6kg/2.75cm. ♂ 9kg/3.05 cm
Friday
230721
For time
3 rounds of
400m run
24 wall ball shots
12 pull-ups
♀ 6kg/2.75cm. ♂ 9kg/3.05 cm
Scaling
☛ Load /height scaling: less load for med ball and or shorter target
☛ Movement scaling : ring rows
☛ Distance scaling : 200m run
Ανακοίνωση
Ενημερωθείτε για τους κανόνες λειτουργίας των γυμναστηρίων :
https://bit.ly/34ACFNh
Thursday
220721
For time and reps
In a 10 minute cap do 4 rounds of
12 deadlifts
12 ring dips
do max bar facing burpees with your remaining time
♀ 70kg. ♂ 100kg
Score is your time of part a and the number of burpees of part b
HYROX CLASS:
PART A: Strenght -Sled pulls
For time
1k run
100 weighted lunges ♀10kg ♂ 20kg
1k run
Thursday
220721
For time and reps
In a 10 minute cap do 4 rounds of
12 deadlifts
12 ring dips
do max bar facing burpees with your remaining time
♀ 70kg. ♂ 100kg
Score is your time of part a and the number of burpees of part b
HYROX CLASS:
PART A: Strenght -Sled pulls
For time
1k run
100 weighted lunges ♀10kg ♂ 20kg
1k run
Scaling
☛ Load scaling: Use weight moderate for you on deadlifts
☛ Movement scaling
-parallette dips or box dips
-regular burpees
Ανακοίνωση
Ενημερωθείτε για τους κανόνες λειτουργίας των γυμναστηρίων :
https://bit.ly/34ACFNh
Wednesday
210721
20' amrap TEAM
30 double-unders
10 toes to bar
1 rope climb
every athlete starts after his/her partner is done with each movement.
eg
athlete a : 30 double-unders
athlete b : 30 double-unders
athlete a : 10 toes to bar
athlete b : 10 toes to bar
athlete a : 1rope climb
athlete b: 1rope climb
and goes on..
Wednesday
210721
20' amrap TEAM
30 double-unders
10 toes to bar
1 rope climb
every athlete starts after his/her partner is done with each movement.
eg
athlete a : 30 double-unders
athlete b : 30 double-unders
athlete a : 10 toes to bar
athlete b : 10 toes to bar
athlete a : 1rope climb
athlete b: 1rope climb
and goes on..
Scaling
☛ Movement scaling:
-60 single-unders
-Toes to rings or leg raises on floor
-Sitted rope climb
Ανακοίνωση
Ενημερωθείτε για τους κανόνες λειτουργίας των γυμναστηρίων :
https://bit.ly/34ACFNh
