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Monday 4.12.2023 Dynamic Warm Up : Ski – Box Jump Over – Down Up – Bike  WOD  3 Round ( AMRAP 4:00 ) 8/6 Cal... Read More

Monday 27.11.2023 Warm Up : Bring Sally Up Back Squat ( empty bar ) Strength Back Squat 5×2 ( Heavy ) WOD  15-12-9  Deadlift 100/75Kg ... Read More

Monday 20.11.2023 Warm Up : 5min  1:30 Easy (2:10-2:20 Pace ) 1:30 Moderate ( 1:50-2:00 Pace ) 1:00 Fast ( 1:40-1:50 Pace ) Strength Shoulder... Read More

Monday 13.11.2023 Warm Up : 3 Sets 200m Row – 10 Good Mornings – 10 Med Ball Squats   Strength  :Back Squat 5×2 ( heavy... Read More

Monday 6.11.2023 Warm Up : Ski – Box Step Up – Press Weightlifting  : Cluster Partner WOD AMRAP 20 [ You Go I Go ]... Read More

Monday 30.10.2023 Warm Up : 6 Sets 1:00 Max Shuttle Runs Rest 1:00 Strength : Shoulder Press & Back Squat 1RM WOD 10-9-8-7-6-5-4-3-2-1 Shoulders To... Read More

Monday 23.10.2023 Warm Up : 6 min :30sec Ski – :30sec Bike Tekkers : Hang Power Snatch PARTNER WOD 12 ROUNDS OF 1-MINUTE INTERVALS I... Read More

Monday 16.10.2023 Warm Up : Active Hips & Shoulders Strength Bench Press 1-1-1-1-1 WOD 21- Push Press 21 Deadlift 750m Run 15- Push Press 15... Read More

Monday 9.10.2023 Front Squat Warm Up Strength Front Squat 1-1-1-1-1 WOD 0:00 – 5:00 50/43 Cal Row Max Thrusters Rest 1:00 6:00 – 11:00 50/43... Read More

Monday 2.10.2023 Squat Warm Up Strength Every 2:00 x 5 Sets -2 Front Squat Hero WOD “T.U.P” 15-12-9-6-3 Power Clean Pull Ups Front Squat Pull... Read More