24-10-2017

FITNESS

Strength

5x4 Strict Pull ups
5x4 Strict HSPU/2 Wall Walk
5x14 V-ups
*With 2sec Pause at the Hollow Postion
5x30sec Arch Hold

Skill: Hay Bale Burpees Box Over

WOD
''Alex Kotoulas''
''The Unstoppable'' V.2
For Time
80/60 Cal Row
65 Overhead Squat 20/15
50 Push ups
35 Sit ups
20 Hay Bale Burpees Box Over

DON'T DROP THE EMPTY BARBELL TO
THE GROUND ! ! !
IF YOU DROPED IT 250M RUN PENALTY ! ! !
RESPECT YOUR EQUIPMENT ! ! !

BURNOUT

Team of 2


Amrap 30min
600m Bike
30 Push ups
30 Air Squats
300m Skierg
30 Burpees

23-10-2017

FITNESS

Strength

Find your Max 1RM Squat Clean

WOD
''Minas Androulakakis''
''The Unbroken'' V.2
Team of 2
For Time
10 Rounds of
8 Power Clean 60/40
16 TTB/Leg Raises
8 Shoulder To Overhead
16 C2B/Pull ups 

BURNOUT

Amrap 10min

14 Wall Balls
7 Push ups
250m Row

Rest 2min

Amrap 10min
250m Run
12 Lunges
12 Sit ups

Rest 2min

Emomx6min
10 Burpees

 

21-10-2017

FITNESS

Strength

4x5 Back Squat 75%
4x10 DB Strict Press

WOD
''Giannis Papanikolaou''
''The Insane'' V.2
Amrap 16min
12 Clean and Jerks 60/40
12 Front Rack Lunges
40 DU/80 SJR
15/12 Cal Assault Bike/Cal Air Runner

MOBILITY

Ankle

Hips
Squat Therapy

20-10-2017

FITNESS

Strength

4x8 False Grip Ring Rows
4x5 Strict TTB/Leg Raises
4x4 Strict Ring Dips/Dips
4x30sec Hollow Hold

Skill: Ring Muscle up

WOD
''Stergios Ntoumanis''
''The Jumper'' V.1
Amrap 14min
5 Ring Muscle ups/ Ring Pull ups
10 HSPU
30 DU/60 SJR
300m Row

BURNOUT

Amrap 8min

15m Sled/Tank Push Heavy
15m Sled/Tank Pull
4x15m Shuttle Run

Rest 2min

Amrap 8min
15/12 Cal Assault Bike
10 Sit ups
10 SDHP

Rest 2min

Amrap 8min
10/7 Cal Air Runner
10 Push ups
10 Jumping Lunges

19-10-2017

FITNESS

Team of 3


WOD
''Constantine Nikas''
''The Guard'' V.2
For Time
50-40-30-20-10
Thrusters 50/35
KB Swings 32/24
Box Jumps 60cm/50cm
Burpees Over The Bar

BURNOUT

Tabata 8 sets

Cal Skierg

Tabata 8 sets
Bike

Amrap 20min
8 Burpee to Ground To Overhead
12 OH Lunges
16 Weigthed Sit ups
250m Run With Plate

18-10-2017

FITNESS

Strength

4x6 Overhead Squat
4x1min KB/DB Farmers Carry Hold

Skil: Hang Power Clean

WOD
''Andreas Zalimis''
''The DJ'' V.2
3 Rounds of
Amrap 4min
30 Wall Balls
15 Hang Power Clean 60/40
In the Remaining Time Max Bar Facing Burpees

Rest 2min B2N Rounds

BURNOUT

3 Rounds of

Amrap 4min
30/20 Cal Row
20 Air Squats
Max Reps Push ups

Rest 1min B2N Sets

3 Rounds of
Amrap 4min
250m Run
10/7 Cal Skierg
Max Reps Box Jumps

Rest 1min B2N Sets

MOBILITY

Smash

Quads
Hamstrings
Strecthing
Hamstrings

17-10-2017

FITNESS

Strength

4x5 Strict C2B/Pull ups
4x5 Strict HSPU/ 2 Wall Walk
4x10 V-ups
4x6 Strict Ring Dips/Dips

Skill: Turkish Get up

WOD
''Giorgos Doxas''
''The Giant'' V.1
Amrap 16min
16 DB Turkish Get up 20/12,5
16 DB Snatch 20/12,5
16 V-ups/Sit ups
16 Box Jumps

BURNOUT

Team of 2


Amrap 30min
30 Wall Balls
30 Sit Ups With Medball
30/20 Cal Assault Bike
30 Swings
30 Push ups

16-10-2017

FITNESS

Strength

Find your Max 1RM Deadlift

WOD
''Panagiotis Foteinopoulos''
''The Maniac'' V.2
Team of 2
Amrap 16min
30 Power Clean 60/40
30 TTB/Leg Raises
30 Front Squat
30 Pull ups
30 Shoulder To Overhead
30 Burpees over the bar

BURNOUT

EMOMx30min

1) 15/12 Cal Row
2) 6 Push ups + 12 Air Squats
3) 40sec Plank Hold
4) 12/9 Cal Skierg
5) 10-15 Burpees
6) 40 DU/ 80 SJR

14-10-2017

FITNESS

Strength

3x5 Banded DeadLift
3x10 DB/KB Strict Press

WOD
''Andreas Zalimis''
''The DJ'' V.1
For Time
27-21-15-9
Wall Balls
Hang Power Clean 60/40
Bar Facing Burpees Over the Bar
Each Set 30 DU/60 SJR

MOBILITY

Deadlift

Hamstrings
Glutes
Lower Back
Thoracic

13-10-2017

FITNESS

Strength

Gymnastic Complex MUST complete
UNBROKEN without come out of the Bar!!
A) 2 Sets of:
10sec Hang Position Hold+
10reps Scapular Construction+
10reps Strict Leg Raises+
10reps Kipping+
10reps Kipping Leg Raises

Gymnastic Complex MUST complete
UNBROKEN without rest!!!
B) 2 sets of:
30sec Push up Position Hold
10 Push ups
3 Wall Walk
30sec HS Hold Facing on the wall

Skill: HS Hold/ HS Walk

WOD
''Dimitris Elliniadis''
''The Fighter'' V.1
Amrap 15min
9 Burpee to Pull ups
9 Sit ups
9 Burpee to Box Jumps
9m HS Walk/3 Wall Walk

BURNOUT

7x30m Sprints

5x50m Sprints
3x70m Sprints

Team of 2

Amrap 5min
Max Cal Assault Bike

Rest 1min

Amrap 5min
Max Cal Air Runner

Rest 1min

Amrap 5min
Max Meters Sled