27-10-2017

FITNESS

Skill: Pegboard

WOD
''The Εxception''
''The Donkey John''
Amrap 12min
2 Pegboard
8 Reverse Burpees
250m Run

Rest 2min

Amrap 12min
8 TTB/Leg Raises
20 DU/40 SJR
15 Air Squats

BURNOUT

5x30m Sprints

5x50m Sprints
5x70m Sprints

Amrap 18min
12 Weighted Sit ups
12 KB Box Step ups
12 KB Swings
12 Reverse Burpees
12 KB Lunges

26-10-2017

FITNESS

Skill: GHD Sit ups


Team of 2

WOD
''Dimitris Drys''
''The Tough'' V.2
Amrap 30min
250m KB/DB Farmers Carry 32/24
80 Push ups
40 GHD Sit ups
80/60 Cal Row
40 Pistols
80 DU/160 SJR
40 Burpees to Box Jumps

BURNOUT

Amrap 8min

20m Sled Push
20m Sled Pull
20m Burpee Broad Jumps

Rest 2min

Amrap 8min
15/12 Cal Air Runner
10 Jumping Squats
20 Hollow Rocks

Rest 2min

Amrap 8min
15/12 Cal Assault Bike
20 DU/ 40 SJR
10 SDHP

25-10-2017

FITNESS

Strength

5x3 DeadLift 75%
5x8 DB Strict Press

WOD
''Platonas Anastasiou''
''The Serious'' V.2
For Time
40 Hang Power Clean 70-50/45-35
20 Bar Muscle Ups/C2B/Pull ups
1000m Run

BURNOUT

Running The Clock

0min - 6min
6 Push ups
9 Goblet Squats
12 KB Swings
6min - 7min
Rest
7min - 13min
200m Row
30 Sec Plank
30 DU/ 60 SJR
13min - 14min
Rest
14min - 15min
Plank
15min - 18min
10 Shoulder Taps
10 Hip Taps
30 Mountain Climbers
18min - 19min
Rest
19min - 22min
10 Sit ups
10 V-ups
20sec Hollow Hold
22min - 25min
500 m Run

MOBILITY

Lower Back

Thoracic
Shoulders
Wrist

24-10-2017

FITNESS

Strength

5x4 Strict Pull ups
5x4 Strict HSPU/2 Wall Walk
5x14 V-ups
*With 2sec Pause at the Hollow Postion
5x30sec Arch Hold

Skill: Hay Bale Burpees Box Over

WOD
''Alex Kotoulas''
''The Unstoppable'' V.2
For Time
80/60 Cal Row
65 Overhead Squat 20/15
50 Push ups
35 Sit ups
20 Hay Bale Burpees Box Over

DON'T DROP THE EMPTY BARBELL TO
THE GROUND ! ! !
IF YOU DROPED IT 250M RUN PENALTY ! ! !
RESPECT YOUR EQUIPMENT ! ! !

BURNOUT

Team of 2


Amrap 30min
600m Bike
30 Push ups
30 Air Squats
300m Skierg
30 Burpees

23-10-2017

FITNESS

Strength

Find your Max 1RM Squat Clean

WOD
''Minas Androulakakis''
''The Unbroken'' V.2
Team of 2
For Time
10 Rounds of
8 Power Clean 60/40
16 TTB/Leg Raises
8 Shoulder To Overhead
16 C2B/Pull ups 

BURNOUT

Amrap 10min

14 Wall Balls
7 Push ups
250m Row

Rest 2min

Amrap 10min
250m Run
12 Lunges
12 Sit ups

Rest 2min

Emomx6min
10 Burpees

 

21-10-2017

FITNESS

Strength

4x5 Back Squat 75%
4x10 DB Strict Press

WOD
''Giannis Papanikolaou''
''The Insane'' V.2
Amrap 16min
12 Clean and Jerks 60/40
12 Front Rack Lunges
40 DU/80 SJR
15/12 Cal Assault Bike/Cal Air Runner

MOBILITY

Ankle

Hips
Squat Therapy

20-10-2017

FITNESS

Strength

4x8 False Grip Ring Rows
4x5 Strict TTB/Leg Raises
4x4 Strict Ring Dips/Dips
4x30sec Hollow Hold

Skill: Ring Muscle up

WOD
''Stergios Ntoumanis''
''The Jumper'' V.1
Amrap 14min
5 Ring Muscle ups/ Ring Pull ups
10 HSPU
30 DU/60 SJR
300m Row

BURNOUT

Amrap 8min

15m Sled/Tank Push Heavy
15m Sled/Tank Pull
4x15m Shuttle Run

Rest 2min

Amrap 8min
15/12 Cal Assault Bike
10 Sit ups
10 SDHP

Rest 2min

Amrap 8min
10/7 Cal Air Runner
10 Push ups
10 Jumping Lunges

19-10-2017

FITNESS

Team of 3


WOD
''Constantine Nikas''
''The Guard'' V.2
For Time
50-40-30-20-10
Thrusters 50/35
KB Swings 32/24
Box Jumps 60cm/50cm
Burpees Over The Bar

BURNOUT

Tabata 8 sets

Cal Skierg

Tabata 8 sets
Bike

Amrap 20min
8 Burpee to Ground To Overhead
12 OH Lunges
16 Weigthed Sit ups
250m Run With Plate

18-10-2017

FITNESS

Strength

4x6 Overhead Squat
4x1min KB/DB Farmers Carry Hold

Skil: Hang Power Clean

WOD
''Andreas Zalimis''
''The DJ'' V.2
3 Rounds of
Amrap 4min
30 Wall Balls
15 Hang Power Clean 60/40
In the Remaining Time Max Bar Facing Burpees

Rest 2min B2N Rounds

BURNOUT

3 Rounds of

Amrap 4min
30/20 Cal Row
20 Air Squats
Max Reps Push ups

Rest 1min B2N Sets

3 Rounds of
Amrap 4min
250m Run
10/7 Cal Skierg
Max Reps Box Jumps

Rest 1min B2N Sets

MOBILITY

Smash

Quads
Hamstrings
Strecthing
Hamstrings

17-10-2017

FITNESS

Strength

4x5 Strict C2B/Pull ups
4x5 Strict HSPU/ 2 Wall Walk
4x10 V-ups
4x6 Strict Ring Dips/Dips

Skill: Turkish Get up

WOD
''Giorgos Doxas''
''The Giant'' V.1
Amrap 16min
16 DB Turkish Get up 20/12,5
16 DB Snatch 20/12,5
16 V-ups/Sit ups
16 Box Jumps

BURNOUT

Team of 2


Amrap 30min
30 Wall Balls
30 Sit Ups With Medball
30/20 Cal Assault Bike
30 Swings
30 Push ups