17-11-2016

FITNESS


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

Strength
3 sets of
4-6 reps OHS Squats



SKILL
Snatch (6-7 min)



WOD
3 Rounds of
10 Squats Snatch (M:60kg/W:40kg)
20 Wall Ball
30 Sit-ups
Time Cap: 15 min

BURNOUT

AMRAP 10'

10 cal Ski
10 box jumps
10 down ups

AMRAP 10'
250m weighted run
15 ground to overhead
15 weghted sit ups

TABATA
side plank

16-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

SKILL Clean / HSP



WOD For time
# 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, HSP
# 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Clean (RX50/35)
# 30 DU


BURNOUT

TABATA

Burpees
Vups

AMRAP 10'
5 Push ups
10 Sit ups
15 air Squats

TABATA
V ups
Burpees 

15-11-2016

FITNESS

Το μαθημα ξεκιναει :45

SOS - Very good warm up...



STRENGTH 3 Sets of
(Slow eccentric)
8-10 RM DeadLift
@ the end of every set 30 sec L-Sit hold with Parallets (or Tuck Hold)

5 min warm Up Drills

2 x 65m Sprint @ 45%
2 x 65m Sprint @ 55%
2 x 65m Sprint @ 65%
2 x 65m Sprint @ 75%
2 x 65m Sprint @ 85%
2 x 65m Sprint @ 55%

@ the end 500m run active recovery



BURNOUT

AMRAP 22'

22 cal row
22 sit ups
22 slamball
22 down ups
22 mountain climbers

14-11-2016

FITNESS

Kαλη εβδομαδα!

skill/warm up : 5sets x 10Reps
of Pull up scapular contraction (Shoulder Blade contractions)


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

WOD Team of 2
42,30,18 --> For time:
- Thrusters RX50/35
- C2B
- Push Ups
1 Rnd Run together

@ the end 80 (RX140) situps together!






BURNOUT

WOD#1

8min. AMRAP
Row max cal
In pairs

WOD#2
15min. AMRAP
250m Run
50 Double Unders

 



 

12-11-2016

Strength
5 sets of
Incline Bench Dumbbell Row

6 – 8 Reps (RM)
Front Squats 4 – 6 Reps (RM)


WOD
EMOM 20 min

3 Clean
5 Front Squat
10 push ups

* every round increase 1 rep each exercise

MOBILITY

Smash Quads Calf

Smash Lowerback

Stretching Lower Back Hamstring

11-11-2016

FITNESS

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

Strength
3 sets of
4 – 6 reps Deadlift (RM)
4- 6 reps Dumbell Push Press (RM)

WOD
3 Rounds of
20 Deadlift ( M:80kg/W:50kg)
30 TTB
40 Air Squats
250m Run
@ the end 750m run

Time Cap: 22min

BURNOUT

AMRAP 30'

250m run(weighted)
16 burpee step-ups
16 sit ups
16 air squats
30DU

10-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

EMOM 12 min
1) 30 sec Hold Hang position/ Chin over the bar
2) 30 sec HS Hold
3) 30 DU/ 90 SJR


WOD Time cap: 15 min
3 Rounds of
500m Row
12 Burpees
21 Box Jumps



BURNOUT

tabata


sled
side jumps
swings
battle ropes
wallball
1' rest between sets

09-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

SKILL BMU


WOD 5rnds For Time
3 BMU
6 Deadlife RX100/65
9 Wall Ball Rx 9kgr/6kgr

BURNOUT

3x500 row

2' rest between sets
3x400 ski
2' rest between sets
3x250m run
2' rest between sets

AMRAP 8'
20 squats
10 push ups

MOBILITY  

Ankle 

Hip 

Squat Therapy 

08-11-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

STRENGTH 3 Sets of
(Slow eccentric)
Dips 8-10 RM
HeavyFarmers Carry 20m+20m



Team WOD For Time
30, 26, 20, 16,10,
- Ring Push Ups
- Cal Row
- Cal Skierg
- Bike 

BURNOUT

5 rounds of

1' bike for cal
1' rest

10' of agility ladder drills

10' AMRAP
30m sprint
30m walk 

07-11-2016

FITNESS

skill/warm up : 5sets x 10Reps
of Pull up scapular contraction (Shoulder Blade contractions)

STRENGTH 3 Sets of
(Slow eccentric)
8-10 RM Front Squat
6-8 Pull up

WOD

Team of 2
42-30-18

OHS
T2B
1 Rnd Run together

RX @ the end 100 DU


BURNOUT 

For time

21-15-9

Cal ski

Sdhp

21-15-9

Cal row

Wallball

21-15-9

Burpees

250m run

1' rest ,

and then

Amrap 3'

Bike for cal