31-01-2017

FITNESS

Strength

3 sets of
6 - 8 RM Nordic Hamstrings
45sec Push up Hold ( weighted)

Skill: HSPU

WOD
5 Rounds of:
21 Swings RX(24kg/16kg)
15 V-ups/Sit ups
9 HSPU/DB Press (For RX Strict Hspu)
50 DU

BURNOUT

AMRAP 30

10 burpee to side jump
20 weighted lunges
30 mountain climbers
40 jumping jacks
50 du

30-01-2017

FITNESS

Have a nice week!!


Strength
3 sets of
8 - 10 RM Front Squat
10 - 12 RM Incline Dumbbell Row

WOD
Amrap 16min
2,4,6,8,10,12...
Thrusters
C2B/Pull ups

BURNOUT

AMRAP 15

15/12 Cal row
20 sit ups
30 air squat

AMRAP 15
12/9 cal ski
12 burpees
12 ground to overhead
12 overhead lunges

28-01-2017

FITNESS

EMOMx12
1) 40sec Rope Jump
2) 40sec Hollow Hold
3) 40sec Strict TTB/ Leg Raises

WOD
GHOST

6 rounds of
1min: Max Cal row
1min: Max Burpees
1min: Max DU
1min: Rest

MOBILITY

Front rack
OHS

27-01-2017

FITNESS

Skill: Ring Muscle up


WOD
''Nate''
Amrap 20min
2 Ring Muscle Ups
4 HSPU/Defict 2x20 plate
8 KB swings RX32/24KG

RX( Double Reps)

BURNOUT

WOD#1


EMOM 14'
Odd: 15/20 Wallball
Even: 15/20 Ground to overheaD

WOD#2

For 14min
0-2
250m run
2-4
50du
25 sit ups

26-01-2017

FITNESS

WOD

Team of 2
Buy in: 60 Cal Row/Skierg
Then
4 rounds of
30 1/2 Man makers RX25/15kgr
60 Sit ups
60 DB Lunges
30 DB Push Press
60 DU RX 120 DU
Then
Cash Out: 60 Cal Row/Skierg


BURNOUT

TEAMS OF TWO


ΑΜΡΑP 30
60m weighted sled
120 du
100 squat
80 sit ups
60m weighted sled
40 swings
20 burpees

25-01-2017

FITNESS

Mobility: Hips, Shoulders


EMOMx12
1) 30sec Hang Position/Chin over the bar
2) 30sec HS hold/ Push up hold on box
3) 30sec Squat hold/ Squat hold with KB

Skill: Snatch

WOD
Amrap 15min
9 Snatch
15 TTB
21 Box Jump

BURNOUT

ACCESSORY WOD

1' plank
1' bosu reverse plank
1' swings
1' squat hold
1' russian twists
2' rest

and then repeat

WOD 2
1000m row
100 lunges
75 sit ups
50 burpees


MOBILITY 

Ankle

Hips

Quads

Squat therapy

24-01-2017

FITNESS

Strength

2 set of
10 - 12 RM Back Squat

WOD
5 rounds of
10 Push ups/HR Push Ups
20/16 Cal Row
30 Wall Ball 9/6 kg

Time Cap: 20min

Tabata 8 sets
HS Hold

BURNOUT

Amrap 8'

50m Sprint
50 jogging

THEN

3 Rounds in pairs of
1' Sled
1' Thrusters
1' Plank
1' Swings
1' rest

23-01-2017

FITNESS

Are you Ready to break your Limits..?

STRENGTH
2 set x
10-12 RM Dumbell Strict Press
10-12 RM DeadLift


WOD

AMRAP 15min


12 Pull Ups/C2B
12 Burpees
12 Clean n Jerk 60/40


BURNOUT

4 rounds of

AMRAP 3
9 burpees
7 cal row
5 cal ski

rest 1

AMRAP 3
15 squat
10 lunges
5 push ups
10 sit ups
15 jj

rest 1

21-01-2017

FITNESS

Tip of the week
"Drink More Water"
- Increase your Energy Level
- IRegulates Cooling system
- Removes Toxins
- Control Calories
- Better Looking!!!!

AMRAP 20min

"CINDY"

5 PULL UPS
10 PUSH UPS
15 SQUAT

MOBILITY

Front Rack
Hips
 

20-01-2017

FITNESS

Tip of the week

"Drink More Water"
- Increase your Energy Level
- IRegulates Cooling system
- Removes Toxins
- Control Calories
- Better Looking!!!!

Skill:DU

2 rounds
25 box jumps
25 TTB
25 goblet squat (rx double kb 2x20)
25 down ups/ rx burpees to target
25 hollow rocks

Rest 3

Amrap 6'
25 du/50single
20" rest

Rx "flight simulator"

BURNOUT

EMOM 30

odd : 5 burpees
60m run

even: 10 air squat
10 sit ups
10 hollow rocks