29-01-2019


FITNESS

STRENGTH
3 Sets of
12 Chest supported rows
12 Slow Eccentric Ring Push ups Weighted

2 Rounds of

AMRAP 4
15/12 Cal Row
12 Toes To Bar

AMRAP 4
5 RIng Dips
10 Pull Ups
15 Air Squats

AMRAP 4
14 One Arm Dumbbell Thrusters
30 DU

REST 1 BETWEEN SETS

BURNOUT

AMRAP 8

60m sled Pull With a battle Rope
30 Sit Ups Weighted

AMRAP 8
10 burpees
10 cal Air Runner

AMRAP 8
10 cal Air Bike
10 Box Jumps Over

EMOM 6
- Scaled Hollow
- Wallsit

28-01-2019

FITNESS

STRENGTH

You Have 12' to find 3RM Back Squat
every 3' Perform 30 Hollow Rocks

TEAM OF 2

3 Rounds of
30 Box Jumps Over
30 Double Kettlebell Swings 32/16
30 Pull Ups
30 Pistols Weighted 12/8

Cash Out
40 Bear Complex
* You Choose the weight

BURNOUT

Warm Up: wrist mobility

ΤΕΑΜ OF 2

AMRAP 15
30 cal Row
20 m Pike Walk
20 synchronized jump Squats
20 Weighted Sit Ups

REST 2

AMRAP 15
30 cal ski
30 Swings
30 Heavy Russian Twists
30 Lunges
 

26-01-2019

FITNESS

AMRAP 9
2,4,6,8,10,12....
D ball Shoulder Over
1,2,3,4,5,6......
Wallwalk

AMRAP 9
10 Box Jumps Over
20 Toes To Bar

AMRAP 9
20 Overhead Squats 42.5/ 30
20 Cal Air Bike

Rest 3 Between Sets

Half Tabata
Hollow Weighted

MOBILITY

Deadlift
Overhead Squat

 

25-01-2019


FITNESS

3 Sets Of

6 Turkish Get Up
10 Ring Rows With Feet Elevated
25'' L sit

EMOM 24
- 10 (Deficit) Handstand push Ups
- 15/12 Row
- 20 Weighted Sit Ups 20/15
- 20m One Arm Overhead Walking Lunge 25/15
- 2/1 Rope climbs or 4 Scaled Rope Climbs
- Rest

BURNOUT

Amrap 9

60m shuttle run
20'' plank
8 push ups

Amrap 9
60m Sled
20 sit ups weighted
15 swings

Amrap 9
10 Burpees
10 cal Air runner
20 V ups

 

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