08-03-2017

FITNESS

Strength


Back Squat
3x3 RM 75% of 1RM
3x2 RM 85% of 1RM

Skil: Hang Squat Clean

WOD
21 - 15 - 9
Hang Squat Clean RX(60kg/40kg)
Burpees Over The Bar


BURNOUT

AMRAP 15

15 cal row
12 reverse burpees
9 kb thrusters

AMRAP 15
15 burpees
12 cal ski
9 ground to overhead 

MOBILITY

Smash
Quads
Hamstrings
Calves

07-03-2017

FITNESS

Strength

2x4 Strict Pull Ups
2x4 Strict Mix Grip Pull Ups
2x4 Strict Chin Ups
4x10 V hollow push ups

Skill: Kipping Hspu

WOD
For Time
10-9-8-7-6-5-4-3-2-1
C2B/Pull ups
Hspu/DB Press
Swings RX( 32kg/ 24kg)
Cal Skierg

BURNOUT

3 rounds of


0 - 4
AMRAP
15 swings
15 du
15 air squat

1min rest

5 - 8
12 burpees
12 sit ups
12 deadlifts
Then amrap seconds plank

1min rest

06-03-2017

FITNESS

PR Monday
Go Heavy or Go Home!!!

Crossfit Total

1 RM Back Squat
1 RM Strict Press
1 RM DeadLift

WOD
Amrap
 7min

5 burpees
20 DU/60 SJR

BURNOUT 

TEAM OF 2

 AMRAP 30 

50 cal row

100sit ups 

50 cal ski 

100 goblet squat

50 burpee box jumps

100du

04-03-2017

FITNESS

Crazy Girls!!

Burpee Isabel Meets Burpee Grace!!

WOD


For Time
30 Burpees over the bar
30 Snatches (60kg/40kg)
30 Burpees over the bar
30 Clean and Jerk (60kg/40kg)

MOBILITY

Deadlift

Lower Back
Glutes
Hamstrings

03-03-2017

FITNESS

Open Crossfit Games 17.2

AMRAP 12'

2 rounds of:
50 ft (15m) weighted walking lunge
16 toes to bar
8 power cleans

then 2 rounds of:
50 ft (15m) weighted walking lunge
16 bar muscle ups
8 power cleans

M:22,5 Kg DB
F:15 Kg DB

BURNOUT

AMRAP 12'

21 wallball
15 cal row
9 burpees over row

AMRAP12'

21 du
15 cal bike
9 ground to overhead

02-03-2017

FITNESS

Mobilty: Shoulders, Hips


Skill: Turkish Get ups, One Arm DB Thrusters

Team of 2

WOD
For time
Buy in
20 TGU RX(20kg/12,5kg)
Then
3 Rounds of
40 One Arm DB Thrusters(10 R/10 L)
50 Hand Release Burpees Over The DB
60 Cal Row
Then
Cash Out
20 TGU

Time Cap; 35 min

BURNOUT

5*200m row

1' rest between sets

5*150m ski
1' rest between sets

3 rounds of
AMRAP 4'
15 air squat
10 push ups
5 box jumps
1' rest between sets

01-03-2017

FITNESS

Strength

3 Sets of
6 - 8 RM Banded DeadLift
8 - 10 RM Seated One Arm DB Press( 5/5 side)

Skill: Hang Power Snatch

WOD
Amrap 12min
5 Hang Power Snatch
10 Push ups
12 Box Jumps

BURNOUT

TEAMS OF 2

AMRAP 30'

20 burpees
30 cal assalt bike
40 air squat
30m sled
20 reverse burpees

MOBILITY

Hips

Ankle

Squat therapy

 

28-2-2017

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

Strength
3 sets of
8 - 10 RM Back Squats

Skill: Bar Muscle Up, HS Walk

WOD
Amrap 20min
4 Wall Walk/ RX 3m HS Walk
9 Pull Ups/ RX Bar Complex*
18 Air Squats/RX Pistols
36 DU/ 108 SJR


*Bar Complex : 3 TTB + 3 C2B + 3 BMU
Must Complete Unbroken!!!
Penalty 5 Burpees!!!

BURNOUT

FOR TIME

100DU
21 Swings
250m Run
15 Swings
250m Run
9 Swings
250m Run
21 SDHP
250m Run
15 SDHP
250m Run
9 SDHP
250m Run
21 Thrusters
250m Run
15 Thrusters
250m Run
9 Thrusters
100DU

25-02-2017

FITNESS 


Strength
3 sets of
4 - 6 RM Deadlift

Skill: Hang Power Clean

Hero WOD
DT
5 Rounds of
12 DeadLift RX(70kg/45kg)
9 Hang Power Clean
6 Shoulder to Overhead

Time Cap: 15min

24-02-2017

FITNESS

Open Crossfit Games 17.1


For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs


BURNOUT

AMRAP 30


10 dumbell thrusters
10 dumbell lunges
20 shuttle run
rest 30 seconds

10 burpees
20 du
rest 30 seconds