23-11-2016

FITNESS

ΤΤο μαθημα ξεκιναει :45 μην αργησει κανεις!!

Kettlebell Warm-up

SKILL: Turkish get-up

5 Left + 5 Right - Turkish get-up
10 DU
10 Swings
10 Wall Ball

4 Left + 4 Right - Turkish get-up
20 DU
20 Swings
20 Wall Ball

3 Left + 3 Right - Turkish get-up
30 DU
30 Swings
30 Wall Ball

2 Left + 2 Right - Turkish get-up
40 DU
40 Swings
40 Wall Ball

1 Left + 1 Right - Turkish get-up
50 DU

BURNOUT

WOD#1

Amrap 15'
In teams Sled relay
*load your sled 5/2,5kg every 60m.

WOD#2

Amrap 15'
First partner: 250m run
Second partner : Amrap from arch to hollow position

MOBILITY

Ankle
Hips
Shoulders

22-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

SKILL
HS/ HSPU (10min)

WOD
For time
21-15-9-15-21
HSPU
(W) Lunges ( x2)
Calories Skierg
T2Bar/Ring


BURNOUT


Amrap 30'

30 Squat
50 DU
25 Lunges
50 DU
20 Box Jumps
50 DU
15 Burpees
50 DU
10 Push-ups
50 DU

21-11-2016

FITNESS


Kαλη εβδομαδα!

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!
SOS - Very good warm up...

STRENGTH 3 Sets of
(Slow eccentric)
8-10 RM Deadlift
8-10 RM Bench Press


WOD Team of 2

3 rnds For time of:

Double barbells carry 250m together RX 50kgr/35kgr/barbell

2 rnds of --->
- 1 Snatch
- 3 OHS

100 V-ups together

BURNOUT

10min AMRAP
3 burpees
6 Push ups
9 Squat
6 cal ski

WOD#2
10min AMRAP
3 KB Press
6 Golbet Squat
9 KB Thrusters
12 cal row

19-11-2016

FITNESS

SKILL : Clusters

30 Clusters Rx45/25
50 DU
30 T2B
50 DU
30 Dead Lift
50 DU
100 HR Push Ups
3 Rnds Run

MOBILITY

Lower back

Glutes

Hamstring

Calves

18-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

4 Rnds of -->
40 sec Pull up scapular contraction (Shoulder Blade contractions)
40 sec HS hold
40 sec Hollow Rock


TABATA
Swings
Box Jumps
30m Shuttle Run

2 min Rest

TABATA
Bike
Skierg
DU

BURNOUT

10 Rounds for Time of
250m run
15 swings
10 push ups
 

17-11-2016

FITNESS


Το μαθημα ξεκιναει :45 μην αργησει κανεις!!
SOS - Very good warm up...

Strength
3 sets of
4-6 reps OHS Squats



SKILL
Snatch (6-7 min)



WOD
3 Rounds of
10 Squats Snatch (M:60kg/W:40kg)
20 Wall Ball
30 Sit-ups
Time Cap: 15 min

BURNOUT

AMRAP 10'

10 cal Ski
10 box jumps
10 down ups

AMRAP 10'
250m weighted run
15 ground to overhead
15 weghted sit ups

TABATA
side plank

16-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

SKILL Clean / HSP



WOD For time
# 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, HSP
# 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Clean (RX50/35)
# 30 DU


BURNOUT

TABATA

Burpees
Vups

AMRAP 10'
5 Push ups
10 Sit ups
15 air Squats

TABATA
V ups
Burpees 

15-11-2016

FITNESS

Το μαθημα ξεκιναει :45

SOS - Very good warm up...



STRENGTH 3 Sets of
(Slow eccentric)
8-10 RM DeadLift
@ the end of every set 30 sec L-Sit hold with Parallets (or Tuck Hold)

5 min warm Up Drills

2 x 65m Sprint @ 45%
2 x 65m Sprint @ 55%
2 x 65m Sprint @ 65%
2 x 65m Sprint @ 75%
2 x 65m Sprint @ 85%
2 x 65m Sprint @ 55%

@ the end 500m run active recovery



BURNOUT

AMRAP 22'

22 cal row
22 sit ups
22 slamball
22 down ups
22 mountain climbers

14-11-2016

FITNESS

Kαλη εβδομαδα!

skill/warm up : 5sets x 10Reps
of Pull up scapular contraction (Shoulder Blade contractions)


STRENGTH 3 Sets of
(Slow eccentric)
8-10 RM Back Squat
8-10 Chin Ups

WOD Team of 2
42,30,18 --> For time:
- Thrusters RX50/35
- C2B
- Push Ups
1 Rnd Run together

@ the end 80 (RX140) situps together!






BURNOUT

WOD#1

8min. AMRAP
Row max cal
In pairs

WOD#2
15min. AMRAP
250m Run
50 Double Unders

 



 

12-11-2016

Strength
5 sets of
Incline Bench Dumbbell Row

6 – 8 Reps (RM)
Front Squats 4 – 6 Reps (RM)


WOD
EMOM 20 min

3 Clean
5 Front Squat
10 push ups

* every round increase 1 rep each exercise

MOBILITY

Smash Quads Calf

Smash Lowerback

Stretching Lower Back Hamstring