03-01-2017

Happy New YEAR!!!!
May the force be with you!

Part of Warm Up:
TABATA
Right side Plank
Left Side Plank
Plank

WOD1

AMRAP 8
10 swings
10 wall ball
10 Push Ups



WOD2

AMRAP 10
10 Burpees
15 Air Squats
20 sit ups
25 DU


BURNOUT
IN PAIRS

AMRAP15
20 box jumps
40 air squat
60m sled

AMRAP15
20 burpees
40 sit ups
60 air squat
80 du

30-12-2016

FITNESS

Part of Warm Up:

TABATA
Right side Plank
Left Side Plank
Hollow

WOD

"buy-in"
250M RUN

5 Rnds of--->
- 10 Dumbell Press
- 8 Box Jump
- 10 Pull Ups
- 8 Cal Skierg


@ the END "Cash out"
50 Sec HOLLOW
50 DU
50 Sit Ups
50 Sec Plank
50 DU

29-12-2016

FITNESS

WOD


50 OH Light weight walking Lunges
25 Power clean
50 Diamond Push Ups

rest 30 sec

40 OH Light weight walking Lunges
25 Power clean
40 Diamond Push Ups

rest 60sec

30 OH Light weight walking Lunges
25 Deadlift
30 Diamond Push Ups

BURNOUT

WOD 1

EMOM 8’
Odd: 10/8 cal bike
Even: 35 Squat

WOD 2
EMOM 8’
Odd:12/10 cal Ski
Even: 15 Burpees

WOD 3
EMOM 8’
Odd: 15/12 cal Row
Even:20 V ups

28-12-2016

FITNESS

WOD

"buy-in"
250M RUN

5 Rnds of--->
- 8 C2B
- 10 Wall Ball
- 12 Cal Row

@ the END "Cash out"

Annie” 50-40-30-20-10 For time:
-Double-unders
-Sit-ups

BURNOUT

with a running clock

in pairs

0-10
60m sled
30 sit ups

10-20
50 dumbell thrusters
100 du

20-30
30 burpees
60 side jumps


MOBILITY  

Shoulder

Lower back  

Hips

Quads

27-12-2016

FITNESS

"For Time 6 Rnds


12 Overhead Lunges (RX 25/15)
9 Kb/Dumbbell Thrusters
12 Box Jumps
250m Run

1' Rest B2N Rounds" 

BURNOUT

Tabata

Squat hold

Amrap 20
20 wallball
20 sit ups
20 cal row
20 du

At the end
3'Plank

26-12-2016

FITNESS

CAP36 Athletes)


Part of Warm Up:
TABATA
Right side Plank
Left Side Plank
Hollow


SKILL
Battle Ropes

TABATA 1 (18 Athletes)
Swings
Battle ropes
Bike

TABATA 2 (18 Athletes)
Skierg
DU
ROW

23-12-2016

FITNESS

Part of Warm Up:
TABATA
Right side Plank
Lefte Side Plank
Hollow

WOD#1 - 21-15-9
Clean
Pull-ups
1 way Full 30m Sled Sprint (w)

WOD#2
AMRAP10
30 V-Push ups with Parallettes
20 T2B
10 Wall Balls

WOD#3
TABATA
Reverse Burpees
DU

BURNOUT

WOD#1
250m Run
50 Rope Jumps
40 Jumping Jacks
30 Mountain Climbers
25 Sit-ups
20 Squat
10 tuck jumps







 

22-12-2016

FITNESS


Mobility : Shoulders & Hip

SKILL: SNATCH

Strength
4 set x (Slow eccentric)
10-12 RM OHS



WOD
Team of 2

4 Rnds FOR TIME:
5 + 5 Power Snatch
10+10 Box Jump
15 +15 Slam Ball
20+20 V-UPS (Simultaneously)
1+1 way Full Sled Sprint
30 sec Rest
 

BURNOUT

AMRAP 8

In pairs
max cal row

AMRAP 8
In pairs
max cal ski

Amrap 10
20 m walking lunges
15 down ups
10 push ups

21-12-2016

FITNESS

Part of Warm Up:

2 x 30sec -->
Right side Plank
Lefte Side Plank

Strength
4 set x (Slow eccentric)
10-12 Chin Ups ( with scapular contraction)
10-14 RM Back Squat

TABATA
Battle ropes
Bike
wall Ball

TABATA
DU
Swings

BURNOUT

E.M.O.M. 8'

8 Βurpees
60m run

E.M.O.M. 8'

odd 15 swings
even 35 air squat

E.M.O.M. 8'

odd hollow rocks
even arch rocks


MOBILITY

Hips

Ankle

Shoulders

Front rack

20-12-2016

FITNESS

Part of Warm Up:

TABATA
Right side Plank
Lefte Side Plank

Strength
4 set x (Slow eccentric)
10-14 RM Dumbell Press

Bring Sally Up
Push Up Challenge
or Bring Sally Up - Plank edition

WOD 1
TEAM of 2 (Partners: A+B)
AMRAP 8 min
- (while Partner A) 1 Rnd RUN
(B Partner) Row


WOD 2
TEAM of 2 (Partners: A+B)
AMRAP 8 min
(while Partner A) 1 Rnd RUN
(B Partner) Skierg


BURNOUT

4 rounds of


1' sled
1' rope clims
1' burpees
1' air squat
1' du
1'rest