FITNESS
Skill: Hang Power Clean and Jerk
Team of 2
WOD
''Panagiotis Euthimiopoulos''
''Tsiko''
''The Snatch Doctor'' V.1
Amrap 13min
12 Hang Power Clean and Jerk 50/30
24 TTB/Leg Raises
48 Wall Balls
Rest 2min
Amrap 13min
60 DU/120 SJR
12 Squats Snatch
12 Burpees Over the Bar
BURNOUT
Agility Ladder
For 10min
EMOMx20min
1) Squat Hold on Bosu
2) Chest Passes balance with one leg
3) Slam Ball
4) Reverse Burpees
5) DU / SJR
40sec ON 20sec OFF
FITNESS
Skill: Hang Squat Clean, Pistols
Strength
Find a Heavy Complex
1 Clean Pull+1 Hang Squat Clean+2 Front Squat
WOD
''Alex Kotoulas''
''The Unstoppable'' V.1
Amrap 15min
30 DB Snatch 20/12,5
20 Pistols Rx(Weighted)
10 Burpees Box Jump Over
BURNOUT
With The Running Clock
0min - 5min
KB Complex
7 KB Swings
7 Goblet Squat
7 KB Thrusters
5min - 6min
Plank Hold
6min - 7min
Rest
7min - 10min
Push ups Complex
10 Shoulder Taps
10 Hip Taps
10 Push ups
10min - 11min
Rest
11min - 14min
Sit ups Complex
15 Sit ups
15 Hollow Rocks
30sec Hollow Hold
14min - 15min
Rest
15min - 18min
Max Cal Row
18min - 19min
Rest
19min - 22min
Max Cal Skierg
22min - 23min
Rest
23min - 26min
Max Reps Burpees
MOBILITY
Front Squat
Ankle
Hips
Thoracic
Shoulders
FITNESS
Strength
3x8 False Grip Ring Rows (Slow Eccentric)
3x1min Wall Sit
3x5 Strict Ring Dips/Dips
Skill: Ring Muscle ups
WOD
''Giannis Papanikolaou''
''The Insane'' V.1
Amrap 14min
6 DB Power Clean
12 DB Front Rack Lunges
6 Ring Muscle Ups/Ring Pull ups
20DU/40SJR
BURNOUT
40sec ON 20sec OFF
EMOMx10min
ODD: Max Cal Air Runner
EVEN: Max Burpees
Rest 2min
EMOMx10min
ODD: Max Cal Assault Bike
EVEN: Max DU/ SJR
Core Strength
1min: Hollow Hold
1min: Right Side Plank Hold
1min: Left Side Plank Hold
1min: Arch Hold
FITNESS
Strength
Find your 1RM Max Front Squat
WOD
''Constantine Nikas''
''The Guard'' V.1
Team of 2
Amrap 16min
30 Thrusters 50/35
30 KB Swings 32/24
25 Thrusters
25 KB Swings
20 Thrusters
20 KB Swings
15 Thrusters
15 KB Swings
10 Thrusters
10 KB Swings
In the Remaining Time
Max Reps Burpees to Touch the
Pull up Bar
BURNOUT
EMOMx12min
ODD: 15/12 Cal Row
EVEN: 15-20 Goblet Squats
Rest 2min
EMOMx12min
ODD: 12/9 Cal Skieg
EVEN: 10-15 Burpees
Rest 2min
For Time
500m Run
FITNESS
Strength
3x6 Overhead Squats (Climbing)
3x15 V-ups
WOD
''Minas Androulakakis''
''The Unbroken'' V.1
Amrap 9min
10/7 Cal Assault Bike
7 Clean and Jerk 60/40
Rest 2min
Amrap 9min
9 C2B/Pull ups
8 DB Box Step ups
7 Burpees
MOBILITY
Overhead Squat
Ankle
Hips
Thoracic
Shoulders
Elbows
Wrist
FITNESS
Strength
3x15 V Parallete Hollow Push ups ( Slow Eccentric)
3x30sec HS Hold Facing on the wall
3x15 V-ups
3x8 Seated Weighted Pull Rope
WOD
''Christos Euthimiopoulos''
''The Beast'' V.1
Amrap 20min
12/9 Cal Skierg
40 DU/80 SJR
10 Burpees
500m Row
250m Run
BURNOUT
40sec on 20sec off
EMOMx30min
1) Air Runner
2) Cal Assault Bike
3) DU/ SJR
4) Sit ups
5) Burpees
6) Rest
FITNESS
Skill: Pistols
Team of 2
WOD
''Dimitris Drys''
''The Tough'' V.1
Amrap 25min
40 Pistols
80 Sit ups
40 Burpee Box Jumps
80 Cal Row
40 DB Thrusters 20/12,5
250m Run Together
BURNOUT
Tabata 8 sets
Cal Assault Bike
Tabata 8 sets
DU/ SJR
Every 2min For 10min
250m Run
Rest 2min
EMOMx10min
Odd: 7 Sit ups+7 V ups+7 Hollow Rocks
Even: Max Reps Push ups
FITNESS
Strength
3x6 Barbell Strict Press (Climbing)
3x60m KB/DB Farmer Carry
Skill: Hang Power Clean
WOD
''Platonas Anastasiou''
''The Serious'' V.1
For Time
Buy in: 20m HS Walk/6 Wall Walk
Then
18-12-6
Hang Power Clean 60/40
TTB/Leg Raises
Then
500m Run
Then
12-9-6
Hang Power Clean 60/40
Bar Muscle ups//C2B/Pull ups
BURNOUT
2 Rounds of
Amrap 4min
30 DU/ 60 SJR
20x10m Shuttle Run
Max Reps Burpees
Rest 1min B2N Rounds
2 Rounds of
Amrap 4min
18/15 Cal Row
30 Air Squats
Max Cal Skierg
Rest 1min B2N Rounds
2 Rounds of
Amrap 4min
20 Sumo Deadlift
30 Push ups
Max Hollow Hold
FITNESS
Strength
3x8 One Arm Ring Row 8/8
3x30sec HS Hold
3x8 Seated One Arm KB/DB Press 8/8
3x8 Strict TTB/Strict Leg Raises
Skill: DB Power Clean
WOD
''Anestis Papakosmas''
''The Tireless'' V.1
Amrap 18min
8 HSPU/ 3 Wall Walk
16 DB Power Clean 20/12,5
24 Wall Balls
250m Run
BURNOUT
Team of 2
Amrap 7min
Partner A: 150m Air Runner
Partner B: Max Sled
Rest 2min
Amrap 7min
Partner A: 12/9 Cal Assault Bike
Partner B: Max Push ups
Rest 2min
Amrap 7min
Partner A: 30 Sit ups
Partner B: Max DU/ SJR
Rest 2min
3min
Plank Hold
FITNESS
Strength
Find your 1 RM Max Back Squat
WOD
''Panagiotis Foteinopoulos''
''The Maniac'' V.1
Team of 2
For Time
80 DU/160 SJR
40 Deadlift 50kg
80 Push ups
40 Clean and Jerks
80 TTB
40 Thrusters
80 Burpees
BURNOUT
Emomx8min
ODD: 4 Push ups+8 Air Squats+ 10 Sit ups
EVEN: 40 DU/80 SJR
Rest 2min
Emomx8min
ODD: 12/9 Cal Skierg
EVEN: 15 KB Swings
Rest 2min
Emomx8min
ODD: 15 Wall Balls
EVEN: 10 Burpees