16-12-2106

FITNESS

STRENGTH

4 set x (Slow eccentric)
10-14 RM Bench Press
10-14 RM OHS

WOD FOR TIME
80m FARMERS CARRY
8 full snatch
8 T2B
16 V-UPS
80m FARMERS CARRY
8 Clean n jerk
8 T2B
16 V-UPS
80m FARMERS CARRY
8 Thrusters
8T2B
16 V-UPS
80m FARMERS CARRY
80 HR Push ups
8T2B
16 V-UPS

BURNOUT

AMRAP 30'

10 dumbell thrusters
10 dumbell lunges
250 m (weighted) run
500 m bike
rest 1min b2n each round

15-12-2016

FITNESS

Part of Warm Up:

TABATA
Right side Plank
Lefte Side Plank
+
2 x 10-12 Scapular contraction Pull Up + Pose (no pull up)


STRENGTH
4 set x (Slow eccentric)
10-14 RM bend over dumbell row
10-14 RM Front Squat


WOD FOR TIME

40 WALL BALL
40 SIT UPS

4 RNDS OF
- 14 Goblet Squat
- 4 BMU
- 14 SWINGS

40 WALL BALL
40 SITUPS
 

BURNOUT

6 rounds of:

1 minute of row
1 minute of burpees
1 minute of double-unders
1 minute air squat
1 minute rest

14-12-2016

FITNESS

SKILL

PISTOLS / REVERSE BURPEES

WOD For time

50 DU
5 right + 5 Left pistols
5 Burpees Box Jump

5 rnds of
-1 Reverse burpees + 1 left leg Pistol
-1 Reverse burpees + 1 right leg Pistol
-10 DU

5 right + 5 Left Pistols
10 Burpees Box Jump

( FOR RX EXTRA 6 Shuttle run with W. sled)

BURNOUT

AMPRAP 15'

20 slamball
20 russian twists
20 slamball chest passes
250m slamball carry

AMRAP 15'
200/150M Ski
15 wallball
15 wieghted sit ups

MOBILITY 

Hips

Quads

Ankle

Squat therapy

13-12-2016

FITNESS

4 set x (Slow eccentric)

10-14 RM dumbell press
10-14 RM dead Lift


WOD 1
AMRAP 10
2 Full snatch
4 OHS
20 DU
30 Sec Rest

WOD 2
10 Rnds For Time
60m Sprint one way -->
50 m Jogging on the way back
 

BURNOUT

EMOM 8

odd 15/12 cal row
even 15/12 burpees

EMOM 8
Odd AMRAP SHUTTLE SPRINTS
Even rest

EMOM 8
odd 1' plank
even 40 air squat

12-12-2016

FITNESS

4 set x (Slow eccentric)
10-14 RM Back Squat
10-14 RM decline Bench - dumbbell press 45°

WOD

AMRAP16

Team of 2

2 side burpees box Jump
2 Clusters
2 C2b

TABATA
HS Hold
Hollow or Hollow Rock


BURNOUT

BURNOUT


1 ROUND OF
1' plank
1' L sit
1' push up hold
1' hip extension hold

AMRAP 20
12 SDHP
12/9 Cal ski
12 burpees
24 V sit ups

1 ROUND OF
1' plank
1' L sit
1' push up hold
1' hip extension hold

10-12-2016

FITNESS

“FAT AMY”

For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges 
10 Burpees
20 Kettlebell Swings 
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings 
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

MOBILITY

Hips
Knee
Calves
Ankle

09-12-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

STRENGTH
4 set x (Slow eccentric)
10-14 RM Front Squat

WOD E.M.O.M. 16'
- Max Reps OHS @ 65% RM
- Max Reps Pull Ups
- Max Reps HR Push Ups
- 1 min Rest 

BURNOUT

AMRAP 30' in teams of 2

50 burpees
50 cal ski
50 side jumps
50 sit ups
50 air squat
50 push ups
50 lunges
150 DU

8-12-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...


Kettlebell Warm Up

SKILL : Kettlebell SDHP





WOD 25-20-15-10--->For Time
KB SDHP Rx24/16
KB Push Press Right Arm
KB Push Press Left Arm
T2B/ T2R




TABATA 8 RNDS 20/10
HOLLOW
ARCH

BURNOUT

FOR TIME

30-20-10
slamball
box jumps

immediately into

30-20-10
cal ski
cal row

at the end

3' plank

07-12-2016

FITNESS

CONDITIONING DAY

3 RFT of:

500 m row
50 med ball hug squats
50 situps

2 min rest then

3RFT of:

10 Man makers
10 DB step ups
10 DB OH walking lunge steps

2 min rest then

3RFT of:

50 DU
10 burpees

BURNOUT

3 rounds of

AMRAP 3'
Metres sled

AMRAP 3'

5 Push ups
10 squat
15 du

AMRAP 3'

10 Shuttle run with plate
5 ground to overhead

rest 3

6-12-2016

FITNESS

STRENGTH

4 set x (Slow eccentric)
10-14 RM Deadlift
10-14 (15° Decline Bench ) dumbbell Press

SKILL C2B

WOD AMRAP 15:
20 Reverse Burpees
10 Wallball
5 C2B


BURNOUT

With a running clock


0-10'
250 m row
15 jumps over row

10'-20'
250/200m ski
20 swings

20'-30'
10 Burpees
30 Du