11-11-2016

FITNESS

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

Strength
3 sets of
4 – 6 reps Deadlift (RM)
4- 6 reps Dumbell Push Press (RM)

WOD
3 Rounds of
20 Deadlift ( M:80kg/W:50kg)
30 TTB
40 Air Squats
250m Run
@ the end 750m run

Time Cap: 22min

BURNOUT

AMRAP 30'

250m run(weighted)
16 burpee step-ups
16 sit ups
16 air squats
30DU

10-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

EMOM 12 min
1) 30 sec Hold Hang position/ Chin over the bar
2) 30 sec HS Hold
3) 30 DU/ 90 SJR


WOD Time cap: 15 min
3 Rounds of
500m Row
12 Burpees
21 Box Jumps



BURNOUT

tabata


sled
side jumps
swings
battle ropes
wallball
1' rest between sets

09-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

SKILL BMU


WOD 5rnds For Time
3 BMU
6 Deadlife RX100/65
9 Wall Ball Rx 9kgr/6kgr

BURNOUT

3x500 row

2' rest between sets
3x400 ski
2' rest between sets
3x250m run
2' rest between sets

AMRAP 8'
20 squats
10 push ups

MOBILITY  

Ankle 

Hip 

Squat Therapy 

08-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

STRENGTH 3 Sets of
(Slow eccentric)
Dips 8-10 RM
HeavyFarmers Carry 20m+20m



Team WOD For Time
30, 26, 20, 16,10,
- Ring Push Ups
- Cal Row
- Cal Skierg
- Bike 

BURNOUT

5 rounds of

1' bike for cal
1' rest

10' of agility ladder drills

10' AMRAP
30m sprint
30m walk 

07-11-2016

FITNESS

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

STRENGTH 3 Sets of
(Slow eccentric)
8-10 RM Front Squat
6-8 Pull up

WOD

Team of 2
42-30-18

OHS
T2B
1 Rnd Run together

RX @ the end 100 DU


BURNOUT 

For time

21-15-9

Cal ski

Sdhp

21-15-9

Cal row

Wallball

21-15-9

Burpees

250m run

1' rest ,

and then

Amrap 3'

Bike for cal









 

05-11-2016



SKILL

HS WALK / HS HOLD



WOD

AMRAP 20min

5m HS Walk / 30 sec HS HOLD
10 Power Clean
10 T2B


MOBILITY

 lower back 

thorasic

shoulders 

elbows

04-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

STRENGTH 3 Sets of
Bench Press 8-10 RM
Ring Row ( elevated foot if you can) 8-10 RM

WOD
100 m Farmers Carry
50 OHS
50 C2B
50 Wall Ball
100 m Farmers Carry

BURNOUT

Tabata

Swings
Sit ups
DU

AMRAP 15'
12 box jumps
250m run
12 push ups
250m row

03-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

STRENGTH 3 Sets of
Front Squat 8-10 RM
Chin Ups 6-8

WOD TEAM OF 2
For Time 60 - 40 - 20
Deadlift
V-Push Ups with paralletes
60 V-UPS

RX TABATA 8 Rnds
Hollow

BURNOUT

AMRAP 12'

21 ground to overhead
15 cal bike
9 push ups

AMRAP 12'
21 air squat
15 burpees
9 cal ski
 

02-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

SKILL BMU

WOD
10 BMU
50 walking Lunges
8 BMU
1 km BIKE
6 BMU
50 Plyometric box Jump
4 BMU
1 km BIKE
2 BMU
1 RND Run

BURNOUT

AMRAP 30'

12 SDHP
250m run
12 thrusters
30 mountain climbers
12 lunger
30 DU

MOBILITY

Ankle
McKenzie Knee
Quads
Hips

01-11-2016

FITNESS

Kαλο Μηνα!


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

STRENGTH 3 Sets of
(Slow eccentric)
Dead Lift 8-10 RM
Dumbell Press 8-10 RM

SKILL : Bear Complex

WOD 5 Rnds for time
5 Bear Complex Rx40/25
1 Rnd Run

BURNOUT

With a running clock 0'-10'

250m row
250m run
10'-20'
10 cal ski
10 wallball
10 sit ups
20'-30'
5 push ups
10 side jumps
20 mountain climbers