20-02-2017

FITNESS

Strength

3 sets of
8 - 10 RM Front Squat
10 -12 RM KB One Leg DeadLift

WOD
Amrap 15min
9 Power Clean RX(50kg/35kg)
12 Front Squat
15 Burpees

BURNOUT

Amrap 25'
500m row
50du
50walking lunges
50sit ups
50push ups/20 push ups
500m run

18-02-2017

Saturday Conditioning!!

EMOM 8 min
ODD: 40 sec Strict TTB/Strict Leg Raises
EVEN: 40 sec Plank

Rest 3 min

For Time
100 DU/300 SJR
30 Burpees
5 Rounds of Cindy
80 DU/240 SJR
25 Burpees
4 Rounds of Cindy
60 DU/180 SJR
20 Burpees
3 Rounds of Cindy
40 DU/120 SJR
15 Burpees
2 Rounds of Cindy
20 DU/60 SJR
10 Burpees
1 Round of Cindy


1 Rnd Cindy:
5 Pull Ups,

10 Push Ups,

15 Squats


Mobility

Glutes

Lower

back

Thoracic

Shoulders

17-02-2017

FITNESS

Mobility: Shoulders, Elbows

Skill: Skin The Cat, Wall Walk

WOD
Amrap 20 min
10/7 Cal Skierg
12 Lunges
5 Wall Walk
12 Reverse Burpees/RX 20kg/10kg Plate

BURNOUT

AMRAP 30'

40 Sit Ups
30 Swings
20 Lunges
10 Push Ups
20 SDHP
30 shuttle run
40 JJ 

16-02-2017

FITNESS

Skill: Man Makers

Team of 2

200 DU
120 Down Ups
100 Goblet Squats RX(32kg/24kg)
80 TTB/Leg Raises
60 Box Jumps RX(60cm/50cm)
40 KB Swings RX(32kg/24kg)
20 Man Makers RX(20kg/12,5kg)
40 KB Swings RX(32kg/24kg)
60 Box Jumps RX(60cm/50cm)
80 TTB/ Leg Raises
100 Goblet Squats RX(32kg/24kg)
120 Down Ups
200 DU

BURNOUT

5 rounds of

1' sled
1' max effort L Sit
1' du
1' box jumps
1' plank
1' rest

15-02-2017

FITNESS

Strength


3 sets of
8 - 10 RM Strict Press

Skill: Push Jerk

WOD

5 Rounds of
1min Push Jerk
1min Sit ups
1min Burpees
1min Rest

BURNOUT

AMRAP 30 '


IN TEAMS

20 weighted sit ups
20 weighted reverse burpees
20 ground to overhead
20 weighted step ups
400m ski/500m row

MOBILITY 

Mobility

Hips

Shoulders

14-02-2017

FITNESS

Strength


3 sets of
8 - 10 RM Back Squats

Skill: Kipping Pull ups, C2B

WOD

4 Rounds of
12 C2B/Pull ups
21 Wall Ball
500m Row

BURNOUT

TEAM OF 2


ΑΜΡΑP 15
60m sled
30 sit ups
30 kb deadlift

AMRAP 15
60 Du
60 mountain climbers
30 burpees

13-02-2017

FITNESS

Strength

3 sets of
8 - 10 RM Deadlift
10 - 12 RM Decline Bench DB Press

WOD

Amrap 12min
10 Deadlift RX(100kg/70kg)
15 HR Push ups/Push ups
30 DU/90 SJR

Tabata
Hollow Hold

BURNOUT

 AMRAP 12'


15 burpees side jump50cm
250m run

E.M.O.M. 12'

odd:hollow
even:squat hold

AMRAP 12'

500m row
50 goblet squat

11-02-2017

FITNESS

Benchmark Weekend!!

Mobility: Hips, Ankle, Elbows

WOD
Jackie
1000m Row
50 Thrusters 20kg/ 15kg
30 Pull ups

Cap: 15min

Rest 2 min

Annie
50-40-30-20-10
Sit ups
DU
Cap: 10 min

10-02-2017

FITNESS

Skill: Pegboard , HSPU, DB Snatch

Amrap 8 min
Buy in 20 Down ups
Then
12 Wall Ball 9kg/6kg
12 HSPU/DB Press

Rest 2 min

Amrap 8 min
Buy in 20 Down ups
Then
12 DB Snatch RX( 25kg/15kg)
12 Lunges 

BURNOUT

5 Rounds of

1' Βattle ropes
1' Bosu thrusters
1' Du
1' Slamball
1' Hollow

09-02-2017

FITNESS

Conditioning Day


Team of 2

Amrap 25min
2 km Bike
1km Row
500m Skierg
50 sit ups
50 Push ups
100 DU


Tabata
Plank

BURNOUT

Amrap 8'

15 SDHP
8 Shuttle spint

Amrap 8'
20 DU
10 Box jumps

Amrap 8'
30m sled
30m run
30m walking lunges