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
 

25-11-2016

FITNESS

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

Workout#1

3 Rnds For Time of:

5 V - paralette pushups
10 Over Head Lunges with a bumper plate
15 V-ups

Workout#2

EMOM 22 min

minute 1: 5 thrusters
minute 2: 10 C2B or pullups
minute 3: 15 box jumps over 

BURNOUT

E.M.O.M. 10

Odd: 15m broad jumps
Even:20 sit ups

Amrap 15'
12 swings
9 push ups
60m run 

24-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!


Skill: pistols

Workout

EMOM 7 min
2 pistols each leg
4 burpees

500 m row

EMOM 5 min
4 pistols each leg
2 burpees

500 m row

EMOM 3 min
8 pistols each leg
1 burpee

500 m row 


BURNOUT

10' running drills


WOD1
Amrap 6'
2 burpees
20m sprint

WOD2
Amrap 6'
30DU
15 Ground to overhead

WOD3
Amrap 6'
2 burpees
20m sprint

WOD4
Amrap 6'
30DU
15 Ground to overhead

23-11-2016

FITNESS

ΤΤο μαθημα ξεκιναει :45 μην αργησει κανεις!!

Kettlebell Warm-up

SKILL: Turkish get-up

5 Left + 5 Right - Turkish get-up
10 DU
10 Swings
10 Wall Ball

4 Left + 4 Right - Turkish get-up
20 DU
20 Swings
20 Wall Ball

3 Left + 3 Right - Turkish get-up
30 DU
30 Swings
30 Wall Ball

2 Left + 2 Right - Turkish get-up
40 DU
40 Swings
40 Wall Ball

1 Left + 1 Right - Turkish get-up
50 DU

BURNOUT

WOD#1

Amrap 15'
In teams Sled relay
*load your sled 5/2,5kg every 60m.

WOD#2

Amrap 15'
First partner: 250m run
Second partner : Amrap from arch to hollow position

MOBILITY

Ankle
Hips
Shoulders

22-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

SKILL
HS/ HSPU (10min)

WOD
For time
21-15-9-15-21
HSPU
(W) Lunges ( x2)
Calories Skierg
T2Bar/Ring


BURNOUT


Amrap 30'

30 Squat
50 DU
25 Lunges
50 DU
20 Box Jumps
50 DU
15 Burpees
50 DU
10 Push-ups
50 DU

21-11-2016

FITNESS


Kαλη εβδομαδα!

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

STRENGTH 3 Sets of
(Slow eccentric)
8-10 RM Deadlift
8-10 RM Bench Press


WOD Team of 2

3 rnds For time of:

Double barbells carry 250m together RX 50kgr/35kgr/barbell

2 rnds of --->
- 1 Snatch
- 3 OHS

100 V-ups together

BURNOUT

10min AMRAP
3 burpees
6 Push ups
9 Squat
6 cal ski

WOD#2
10min AMRAP
3 KB Press
6 Golbet Squat
9 KB Thrusters
12 cal row

19-11-2016

FITNESS

SKILL : Clusters

30 Clusters Rx45/25
50 DU
30 T2B
50 DU
30 Dead Lift
50 DU
100 HR Push Ups
3 Rnds Run

MOBILITY

Lower back

Glutes

Hamstring

Calves

18-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

4 Rnds of -->
40 sec Pull up scapular contraction (Shoulder Blade contractions)
40 sec HS hold
40 sec Hollow Rock


TABATA
Swings
Box Jumps
30m Shuttle Run

2 min Rest

TABATA
Bike
Skierg
DU

BURNOUT

10 Rounds for Time of
250m run
15 swings
10 push ups