02-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

SKILL BMU

WOD
10 BMU
50 walking Lunges
8 BMU
1 km BIKE
6 BMU
50 Plyometric box Jump
4 BMU
1 km BIKE
2 BMU
1 RND Run

BURNOUT

AMRAP 30'

12 SDHP
250m run
12 thrusters
30 mountain climbers
12 lunger
30 DU

MOBILITY

Ankle
McKenzie Knee
Quads
Hips

01-11-2016

FITNESS

Kαλο Μηνα!


Το μαθημα ξεκιναει :45 μην αργησει κανεις!!
SOS - Very good warm up...

STRENGTH 3 Sets of
(Slow eccentric)
Dead Lift 8-10 RM
Dumbell Press 8-10 RM

SKILL : Bear Complex

WOD 5 Rnds for time
5 Bear Complex Rx40/25
1 Rnd Run

BURNOUT

With a running clock 0'-10'

250m row
250m run
10'-20'
10 cal ski
10 wallball
10 sit ups
20'-30'
5 push ups
10 side jumps
20 mountain climbers

31-10-2016

FITNESS

STRENGTH 3 Sets of
(Slow eccentric)
8-10 RM Back Squat
6-8 Pull Ups

WOD Team of 2
10 Rnds For time
1 Snatch
2 OHS
3 Burpees over the bar

RX @ the end 200 DU Total 


BURNOUT 

4ROUNDS OF 40'' ON-20 '' OFF 

Row 

ski 

burpees 

battle ropes 

sit-ups 

rest 

@the end team of 2 

5km bike

29-10-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

STRENGTH

A. 4 sets of DeadLift (increasing weight every time)

2 reps at 50%
2 reps at 60%
2 reps at 70%
2 reps at 80%

WOD
8 Front Squat
3 rnds Cindy
8 Front Squat
2 rnds Cindy
8 Front Squat
1 rnds Cindy

MOBILITY

Ankle
Hip
Thoragic
Shoulders


28-10-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

STRENGTH
Strict Barbell Press
4 x 4-6 RM (Slow eccentric)

WOD 10-9-8-7-6-5-4-3-2-1
Push Press
OHS
30 DU

BURNOUT

2 Rounds of

AMRAP 3'

100m Ski
5 Burpees
1' Rest

AMRAP 3'

150m Row
10 Jumps over row
1' Rest

AMRAP 3'

Plank
1' Rest

@ the end 1Km Run

27-10-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

Team of 2
10 Rnds For Time
2 km Bike
250m Run (Together)
25 Cal Skierg

BURNOUT

Begin: 3' plank

* when you break 5 burpees

AMRAP 10'

10 wallball
100m run

AMRAP 10'

10 swings
10 air squat
20 DU

26-10-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

SKILL
HS WALK/ HS HOLD

WOD

EMOM 21Min
15/12 Cal Row
5 Burpee toBMU/Burpee to Pull-Up
10 HSP

BURNOUT

Tabata

Sled
Side jumps
Hollow
Burpees

AMRAP 8'

20m Sprint
20m Walk


25-10-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

STRENGTH
4 set x (Slow eccentric)

A. 4 sets of (alternate)
4-6 RM Deadlift
4-6 RM Incline Bench Press


WOD 5 Rnds For time

5 Reverse Burpees
10 1/2 Man Maker
20 Sit- ups
30 Du





BURNOUT

E.M.O.M 10'


odd: 15/12 burpees
even: 11/9 cal ski

AMRAP 20'

15 slamball
15 chest passes
250m run with slamball
 

24-10-2016

FITNESS 


STRENGTH
4 set x (Slow eccentric)

A. 4 sets of Squat Clean
(increasing weight every time)

2 reps at 50%
2 reps at 60%
2 reps at 70%
2 reps at 80%

B. Back squat Strength

1x4 at 70%
1x1 at 85%
1x4 at 70%
1x1 at 85%


C. Wod 21-15-9
Thrusters Rx50/35
Burpees over the bar


BURNOUT

AMRAP 20'

500M ROW

1km bike 

**every 5' hold a plank for 1'

AMRAP 10' 

15 swings 

15 sit-ups  

15 jumping lunges





 

22-10-2016

WOD For Time
21-15-9
Back Squats
V-ups/sit-ups
@ the end 30 DU

1 Min Rest then

21-15-9
OH Squats
T2B
@ the end 30 DU

1 Min Rest then

21-15-9
Push Press
Push Ups
@ the end 30 DU


MOBILITY

Hip and OHS