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

21-10-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!


SOS - Very good warm up...

STRENGTH
4 sets of (Slow eccentric) 2min Rest between sets
5-6 RM DEADLIFT




SKILL PISTOLS

WOD For Time 12, 10 , 8 , 6 , 4 , 2
Power Clean Rx60/45
Pistols (6+6,5+5, 4+4, 3+3, 2+2, 1+1)
Push Ups



BURNOUT

E.M.O.M 21'


1st: 20 wallball
2nd: 15/12 cal row
3rd : 15/12 burpees
4th: rest

20-10-2016

FITNESS

SKILL Battle Rope

A. TABATA 8 rnds
BIKE
Battle Ropes
DU

2 MIN REST

B. TABATA 8rnds
ROW
SKIERG
RUN

BURNOUT

FOR TIME

1' L-sit
250m run
1' hollow
250m run
1' arch
250m run
1' squat hold
250m run
1' plank
250m run
1' burpees
250m run
1' sit-ups
250m run
1' side plank
250m run
1' side plank
250m run

19-10-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...


STRENGTH
4 sets of
Max Reps weighted Pull Ups
(Slow eccentric) 2min Rest between sets

SKILL : HSP/alternating lateral box jump


WOD AMRAP 15 MIN
5 HSP
10 Chin Ups
15 V - Push ups
20 alternating lateral box jump



BURNOUT

E.M.O.M 8'


odd: 15 ground to overhead
even: 1' hollow

E.M.O.M 8'

odd: 15 weighted sit-ups
even: 15/12 cal row

E.M.O.M 8'

odd: 15 burpees
even: 15/9 cal ski 

18-10-2016

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...


A. 4 sets of (Slow eccentric) 4-6 RM Bench Press

2 mins rest between each round in which you perform
15 light Swings

B. Wod Amrap 15mins

10 T2B
20 Wall ball
1 round run with the med ball



BURNOUT

Amrap 15'
10 Burpees
20 Lunges
50 DU

Amrap 15'
250m Row
250m Ski
1' Side Plank
 

17-10-2016

FITNESS

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


A. 4 sets of Snatch doubles
(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

40 DU
21 Clean and Jerk
40 DU
15 Clean and Jerk
40 DU
9 Clean and Jerk

BURNOUT 

WOD 1 

tabata row

tabata ski 

WOD 2

AMRAP 12

12 dumbell thrusters 

24 mountain climbers

36 sidejumps  


WOD 3 

tabata  burpees

15-10-2016


WOD

AMRAP 10
1 Snatch Rx 60/45
2 OHS
3 Clean
1 Rnd Run

AMRAP 8
6 Pull Ups
6 Burpees
30 DU

 

14-10-2016

FITNESS



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

Strength 4 x (Slow eccentric)

5-6 RM Reverse-Grip Barbell Bent-Over Row



For Time:
50 Diamond Push Ups
50 wall ball
50 T2B
50 BOX Jump
5 Rnds Run

BURNOUT

With a running clock

0-10
Amrap rounds of
250m row
25air squat

10-20
Amrap rounds of
500m bike
15 sit-ups

20-30
Amrap rounds of
10 burpees
20 DU