07-12-2016

FITNESS

CONDITIONING DAY

3 RFT of:

500 m row
50 med ball hug squats
50 situps

2 min rest then

3RFT of:

10 Man makers
10 DB step ups
10 DB OH walking lunge steps

2 min rest then

3RFT of:

50 DU
10 burpees

BURNOUT

3 rounds of

AMRAP 3'
Metres sled

AMRAP 3'

5 Push ups
10 squat
15 du

AMRAP 3'

10 Shuttle run with plate
5 ground to overhead

rest 3

6-12-2016

FITNESS

STRENGTH

4 set x (Slow eccentric)
10-14 RM Deadlift
10-14 (15° Decline Bench ) dumbbell Press

SKILL C2B

WOD AMRAP 15:
20 Reverse Burpees
10 Wallball
5 C2B


BURNOUT

With a running clock


0-10'
250 m row
15 jumps over row

10'-20'
250/200m ski
20 swings

20'-30'
10 Burpees
30 Du

05-12-2016


FITNESS

STRENGTH
4 set x (Slow eccentric)
10-14 RM Back Squat
10-14 (45° incline Bench ) dumbbell row


WOD

For Time:

50 DU
50 Sit Ups

21-15-9
Full Squat Cleans RX60/35
Burpees over the bar

3 min rest

21-15-9
T2B
50 DU

BURNOUT


Tabata
Tuck jumps
Mountain climbers

5' Running drills

Tabata
Broad jumps
Burpees
Shuttle run
Hollow

03-12-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

SKILL Turkish get up

4 Rnds For Time

5 Russian Sit Ups (Left Arm)
2 Turkish Get Up (Left Arm)
20 Arch Rocks
5 Russian Sit Ups (Right Arm)
2 Turkish Get Up (Right Arm)
20 Arch Rocks
1 Consecutive plyo box jumps

MONILITY

Deadlift

02-12-2016

FITNESS

E.M.O.M. 10'

ODD -Push Ups with Wooden Parallets
(Mix Grip : V, A, --, II, )
20,20,20,20,20 ,
EVEN - 30 Sec Hollow Hold

5 Rnds for time of:
100 DU
1 Monkey Complex*

*Monkey Complex:
6 Toes To Bar
4 Pull-ups
2 Bar Muscle Up

BURNOUT

1km row

AMRAP 15'
9 cal ski
12 swings
15 v-ups
18 lunges

1km row

1-12-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...


SKILL : PISTOLS

WOD
4 Rnds For time
14Alternate Pistols
400m Row
200m Skiergs
400m Bike
14T2B /14 T2R


TABATA
Handstand hold
Hanging L-sit hold

BURNOUT

3 Rounds of


AMRAP 3'
shuttle run

AMRAP 3'
12 sit-ups
12 hollow rocts

AMRAP 3'
12 Swings
12 box jumps

3' rest between each round




 

30-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...


Strength Endurance
EMOM 8
14 RM Front Squat
14 Dips

WOD team of 2
AMRAP 15
20 Clean N Jerk
40 HR Push Ups
20 Box Jumps

TABATA
Hollow
Arch


BURNOUT

3 Rounds of

in teams of 3

1' sled
1' side jumps
1' push ups
1' rest

3 Rounds of
in teams of 3

1' chest passes
1' burpees
1' plank

MOBILITY

Elbows

Shoulders

Thoracic

Hips

29-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

Strength
4 x
5-6 Nordic Hamstring
5-6 L-Pull Up


SKILL --> BMU

WOD AMRAP 15
5 BMU
10 V-UPS
15 Air Squat


BURNOUT

AMRAP 12

6 cal ski
24 lunges
12 push ups

AMRAP 12
1Km bike
25 sit ups
50 air squat

28-11-2016

FITNESS 


STRENGTH ENDURANCE
EMOM 8

14 RM Back Squat
14 RM Dumbell Rows

2,5min Time Rest

WOD

EMOM 8
14 RM DeadLift
14 RM Dumbell Press

2,5min Time Rest

WOD

EMOM 8

14 Swings
14 Wall Ball

BURNOUT 

tabata
mountain climbers
push-ups
side squat jumps

AMRAP14
9 cal row
12 box jumps
15 sit ups
 

26-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

SKILL: SNATCH

WOD Cap 25'
8 - 1 Rnds for time ( -1 Rep in each rnd)

8 Snatch Rx 60/35
8 Reverse Burpess
8 1/2 Man Maker
50 DU

@ the end 3 rnds Run

Tabata
Hollow Hold

Tabata
Arch Hold

MOBILITY

Quads
Calves
Lower back
Shoulders