13-04-2018

FITNESS

Strength

3 Rounds of
20 Plank Scapular Constractions
20sec Hollow Hold
10 V ups
20sec Arch Hold
3 Wall Walk
20sec HS Hold

WOD
For Time
4 Rounds of
20 One Arm DB Hang Clean and Jerk 22,5/15
20 Box Jumps Over
40 DU/80 SJR
20 DB OH Lunges (10/10)

BURNOUT

EMOM x30min

1) 10/7 Cal Air Runner
2) 20 SlamBalls
3) 20 Push ups
4) 20 Sit ups
5) 30m Sled Push

12-04-2018

FITNESS

Team of 4

WOD 1
Partner A and B Perform
ST.1: 80 Cal Air Runner
Partner C and D Perform
ST.2: 120 Wall Balls Shots 12-9/9-6

Then Switch Station

WOD 2
Partner A and B Perform
ST.1: 80 TTB/Leg Raises
Partner C and D Perform
ST.2: 120 KB Swings 32-24/24-16

Then Switch Station (ST)

WOD 3
Partner A,B,C and D Perform Together
40 Synchronized Bar Facing Burpees over the bar

*No Rest B2N Wods
*Two athletes perform the movements the others rest
*They must Complete the 2 station before they move on
to the next WOD
*The Burpees with an Empty Barbell 

BURNOUT

Team of 2


Amrap 30min
1000m Row
600m Skierg
250m Run Together
40 Reverse Burpees

11-04-2018

FITNESS

Strength

EMOM x 12min
ODD: 3 Reps Back Squats 75%
EVEN: 30sec HS Hold

WOD
Amrap 14min
2,4,6,8,10,12,14...ETC
Pull ups
Box Jumps 60cm/50cm
Alternate DB Snatches 25-20/15-10

BURNOUT

EMOM x 30min

1) 200m/150m Row
2) 200m/150m Skierg
3) 12 Burpees
4) 40sec Plank
5) 40 DU/80 SJR
6) Rest

MOBILITY

Smash Lacrosse Ball

Hips
Glutes
Thoracic
Shoulders
Stability
Scapular
Shoulders

10-04-2018

FITNESS

WOD#1

5 Rounds of
12/9 Cal Row
15 Sit ups
10 Burpees

Rest 5min

WOD#2
4 Rounds of
40 DU/80 SJR
30m Walking Lunges
25 Sit ups
20 Wall Balls
10 HSPU

BURNOUT

Team of 2


Amrap 12min
300m Run
30 Air Squats
30 Push ups
30 Sit ups

Rest 2min

Amrap 12min
60 DU/120 SJR
30 KB Swings
30 Goblet Squats
30 Sit ups


06-04-2018

FITNESS

Big Friday

Strength
3x20sec Pull up with the Chin Over the Bar
3x20sec Hollow Hold
3x30sec Bander Half Squat Hold
3x3 Wall Walk
*2 sec Pause at the top

WOD
Amrap 18min
20/16 Cal Row
20 Air Squats
20 Push ups
20 KB Swings 24/16
20 Pull ups
20 DU/ 40 SJR

05-04-2018

FITNESS

Big Thursday

Skill: Bear Complex

Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Back Shoulder to Overhead

Team of 2

WOD#1
Amrap 12min
Ladder
2,4,6,8,10 . . . etc
Bear Complex (Choice Your Weight)
Box Jumps 70cm/60cm

Rest 2min

WOD#2
Amrap 12min
Ladder
2,4,6,8,10 . . . etc
Power Clean (Choice Your Weight)
Burpees Over the Bar

BURNOUT

Team of 2

Amrap 30min
500m Row
500m Skierg
250m Run Together
20 Sit ups
20 Lunges

04-04-2018

FITNESS

Big Wednesday

Strength
Every 2min For 8minutes
3 reps Back Squats 80%

Skill: Hang Power Snatch

WOD
Amrap 15min
9 Hang Power Snatch 40/25
15 TTB/Leg Raises
21 Wall Balls 12-9/9-6
250m Run

BURNOUT

Tabata 8sets

Cal Row

Rest 1min

Tabata 8 sets
Cal Skierg

Rest 1min

Tabata 8 sets
DU/SJR

Rest 1min

Tabata 8 sets
Push ups

Rest 1min

Tabata 8 sets
Air Squats

MOBILITY

Smash

Quads
Hamstrings
Stretching

03-04-2018

FITNESS

Big Tuesday


Strength
3 Rounds of
10 One Arm Ring Rows 10/10 (Slow)
10 One Arm DB Strict Press 10/10 (Slow)
30sec Hang Position Hold
30sec Hollow Hold

WOD
For Time
3 Rounds of
40 DU/80 SJR
30 DB Hang Clean and Jerk 20/12,5
20 Box Jumps 60cm/50cm
15/12 Cal Row
10m HS Walk/4 Wall Walk

BURNOUT

Team of 2


Amrap 30min
Ladder
10 Cal Air Runner
10 Wall Balls
10 Burpees
20 Cal Air Runner
20 Wall Balls
20 Burpees
30 Cal Air Runner
30 Wall Balls
30 Burpees
40 Cal Air Runner
40 Wall Balls
40 Burpees

... ETC

02-04-2018

FITNESS

Big Monday

ΚΑΛΟ ΜΗΝΑ!!
WOD#1
5 Rounds of
10 Burpees
15 Sit ups
35 DU/70 SJR

WOD#2
Team of 2
Amrap 20min
20 Clean and Jerk 70-50/45-30
30 Hand Release Push ups
40 Air Squats
50 Pull ups

BURNOUT

Every 3min For 36min

1) 500m Run
2) 10 Burpees + 15 Push ups + 20 Air Squats
3) 15/12 Cal Row + 15/12 Cal Skierg
4) 15 KB Swings + 15 Sit ups + 30 DU/60 SJR

 

31-03-2018

FITNESS

Powerlifting and Strongman Session 2!!

5 Rounds of
8 - 15 Reps Front Squats
8 - 15 Reps Sumo Deadlifts
30m Heavy Sled Push
30m Heavy Sled Pull
30sec - 1min Heavy KB/DB Farmers Carry Hold

B2N Rounds 1,30min Rest

MOBILITY

Lower Back

Thoracic
Scapular
Shoulders