24-01-2019

FITNESS

Gymnastics Skill :

Bar Muscle Up

Rx : Find a Complex For Max Unbroken Reps of
Toes To Bar, Pull Ups, CTB, BMU

TEAM OF 2
With A 30 minutes Cap window

5 Rounds For Time
10 Bar Muscle Ups/ Pull Ups
20 Thrusters 40/25

rest 1

4 Rounds For Time
80 DU
20 Burpees Over Bar

rest 1

10 Rounds For Time
I Go You Go
5 Push Jerk 60/40
10 Cal Air Runner

BURNOUT



ΕMOM 10
- Cal Row
- Squat Jump to Target

EMOM 10
- ski
- swings

EMOM 10
- DU
- Weighted Sit Ups

23-01-2019


FITNESS

In 8' minutes Find A Heavy Squat Clean NOT 1RM

"Linda"
FOR TIME
10-9-8-7-6-5-4-3-2-1
Deadlift: (1,5 body weight)
Bench press (body weight)
Squat Clean (3/4 body weight)

BURNOUT

Core stregth and metabolic conditioning
EMOM 16 (40''on -20''off)
- russian twists
- row
- side plank
- ski
- side plank
- DU
- Wallsit
- hollow

AMRAP 14
50 Jumping Jacks
40 SIT ups
30 lunges
20 box jumps
10 push ups

MOBILITY

t-spine rotation
lats
front rack squat therapy

22-01-2019

FITNESS

EMOM 6

odd : 40'' Hollow Rocks Weighted
even : 40'' Double Kettlebell Squat Hold

Skill : Handstand Walk

2 Rounds of

AMRAP 4'
20/15 Cal Row
10m Handstand walk / 5,4Wallwalk

rest 1

AMRAP 4'
12/10 Cal Ski
20 One Arm Kettlebell Clean

rest 1

AMRAP 4'
10 Burpees
10 Toes To Bar

BURNOUT

EVERY 2 MIN fo 30min
- max distance sled
- max distance air runner
- max cal bike
- max reps burpees
- rest 

21-01-2019

FITNESS

EMOM 6

odd: 3-4 Back Squats @80-85%1RM
even : rest

Skill: Hang Power Snatch

TEAM OF 2

AMRAP 12
18 CTB
30 wallball
42 swings

AMRAP 12
18 Hang power snatch 50/30
30 Cal Bike
42 Box Jumps 

BURNOUT

TEAM OF 2

AMRAP 30'
100 air Squats
100 Sit Ups
50 Push ups
500m row
500m ski
100 DU

Tabata
Hollow

19-01-2019


FITNESS

Strength

3 sets of
6 Front Squats @70-75%1 RM

ARMAP 13
15 Double Hang Dumbell Clean And Jerk
15/12 Hand Release Push Ups
15/12 Cal Bike

AMRAP 13
15 Deadlift 100/70
15/12 air runner
50 DU

Half Tabata
hollow

MOBILITY

Ankle
Hamstrings
Single leg/squat therapy

 

18-01-2019

FITNESS

CORE STRENGTH

EMOM 8
40''copenhagen plank
40''copenhagen plank
30'' L Sit
40'' Hollow Rocks Weighted

Skill : Ring Muscle Up/ gymnastics complex

3 Rounds For Time Of
10 Muscle Ups/Jumping Muscle Ups
20/15 Cal Row
30 V Ups
40m Walking Lunges

BURNOUT

Half tabata

Squat Hold

Half tabata
Hollow weighted

AMRAP 12
400/300m run
40 russian twists
40 DU

AMRAP 12
20/15 Cal bike
15 reverse burpees
15 swings

17-01-2019


FITNESS

warm up: thoracic, ankle mobility

TEAM OF 2

AMRAP 30

Buy in: 120 dumbell snatch
20 dumbbell one arm overhead squat
20 man makers
40 toes to bar
40 cal bike
60 dumbells step ups over
100 DU 


BURNOUT

TEAM OF 2

AMRAP 35
100m partner Carry
80 jumps over partner
60 cal row
40 cal ski
20 synchonized squat jumps

16-01-2019

FITNESS

STRENGTH

3 Sets Of
5 Back Squats @75% 1RM
10 Bend Over Row


AMRAP 20
12 Snatch 60/40
20 Front rack Lunges
25 Box Jumps
400/300m run

BURNOUT

Tabata

ODD: High Knees Holding A plate
EVEN : plank


AMRAP 30
10 burpees
20 cal row
30 walking lunges
20 push ups
10 box jumps over

MOBILITY

Smash
quads/hamstrings/glutes
mobility
quads/groins

15-01-2019

FITNESS

Core Strength

EMOM 9
- 3 Strict weighted Pull Ups with 5 sec pause
- 3 Strict weighted dips with 5 sec pause
- 30'' Double Kettlebell Wallsit

2 Rounds of

AMRAP 5
5 Toes To Bar
10 Push Ups
15 Air Squat
20 DU

REST 1

AMRAP 5
2,4,6,8,....
Deficit Handstand Push Ups
10/8 Cal Row

REST 1

BURNOUT

EMOM 8 40''on-20''off

odd: sled
even: air runner

rest 2

EMOM 8 40''on-20''off
odd: bike
even: swings

rest 2

EMOM 8 40''on-20''off
odd: wallball
even: du