16-10-2017

FITNESS

Strength

Find your Max 1RM Deadlift

WOD
''Panagiotis Foteinopoulos''
''The Maniac'' V.2
Team of 2
Amrap 16min
30 Power Clean 60/40
30 TTB/Leg Raises
30 Front Squat
30 Pull ups
30 Shoulder To Overhead
30 Burpees over the bar

BURNOUT

EMOMx30min

1) 15/12 Cal Row
2) 6 Push ups + 12 Air Squats
3) 40sec Plank Hold
4) 12/9 Cal Skierg
5) 10-15 Burpees
6) 40 DU/ 80 SJR

14-10-2017

FITNESS

Strength

3x5 Banded DeadLift
3x10 DB/KB Strict Press

WOD
''Andreas Zalimis''
''The DJ'' V.1
For Time
27-21-15-9
Wall Balls
Hang Power Clean 60/40
Bar Facing Burpees Over the Bar
Each Set 30 DU/60 SJR

MOBILITY

Deadlift

Hamstrings
Glutes
Lower Back
Thoracic

13-10-2017

FITNESS

Strength

Gymnastic Complex MUST complete
UNBROKEN without come out of the Bar!!
A) 2 Sets of:
10sec Hang Position Hold+
10reps Scapular Construction+
10reps Strict Leg Raises+
10reps Kipping+
10reps Kipping Leg Raises

Gymnastic Complex MUST complete
UNBROKEN without rest!!!
B) 2 sets of:
30sec Push up Position Hold
10 Push ups
3 Wall Walk
30sec HS Hold Facing on the wall

Skill: HS Hold/ HS Walk

WOD
''Dimitris Elliniadis''
''The Fighter'' V.1
Amrap 15min
9 Burpee to Pull ups
9 Sit ups
9 Burpee to Box Jumps
9m HS Walk/3 Wall Walk

BURNOUT

7x30m Sprints

5x50m Sprints
3x70m Sprints

Team of 2

Amrap 5min
Max Cal Assault Bike

Rest 1min

Amrap 5min
Max Cal Air Runner

Rest 1min

Amrap 5min
Max Meters Sled

12-10-2017

FITNESS

Skill: Hang Power Clean and Jerk


Team of 2

WOD
''Panagiotis Euthimiopoulos''
''Tsiko''
''The Snatch Doctor'' V.1
Amrap 13min
12 Hang Power Clean and Jerk 50/30
24 TTB/Leg Raises
48 Wall Balls

Rest 2min

Amrap 13min
60 DU/120 SJR
12 Squats Snatch
12 Burpees Over the Bar

BURNOUT

Agility Ladder

For 10min

EMOMx20min
1) Squat Hold on Bosu
2) Chest Passes balance with one leg
3) Slam Ball
4) Reverse Burpees
5) DU / SJR

40sec ON 20sec OFF

11-10-2017

FITNESS

Skill: Hang Squat Clean, Pistols

Strength
Find a Heavy Complex
1 Clean Pull+1 Hang Squat Clean+2 Front Squat

WOD
''Alex Kotoulas''
''The Unstoppable'' V.1
Amrap 15min
30 DB Snatch 20/12,5
20 Pistols Rx(Weighted)
10 Burpees Box Jump Over

BURNOUT

With The Running Clock

0min - 5min
KB Complex
7 KB Swings
7 Goblet Squat
7 KB Thrusters
5min - 6min
Plank Hold
6min - 7min
Rest
7min - 10min
Push ups Complex
10 Shoulder Taps
10 Hip Taps
10 Push ups
10min - 11min
Rest
11min - 14min
Sit ups Complex
15 Sit ups
15 Hollow Rocks
30sec Hollow Hold
14min - 15min
Rest
15min - 18min
Max Cal Row
18min - 19min
Rest
19min - 22min
Max Cal Skierg
22min - 23min
Rest
23min - 26min
Max Reps Burpees

MOBILITY

Front Squat

Ankle
Hips
Thoracic
Shoulders

10-10-2017

FITNESS

Strength

3x8 False Grip Ring Rows (Slow Eccentric)
3x1min Wall Sit
3x5 Strict Ring Dips/Dips

Skill: Ring Muscle ups

WOD
''Giannis Papanikolaou''
''The Insane'' V.1
Amrap 14min
6 DB Power Clean
12 DB Front Rack Lunges
6 Ring Muscle Ups/Ring Pull ups
20DU/40SJR

BURNOUT

40sec ON 20sec OFF


EMOMx10min
ODD: Max Cal Air Runner
EVEN: Max Burpees

Rest 2min

EMOMx10min
ODD: Max Cal Assault Bike
EVEN: Max DU/ SJR

Core Strength
1min: Hollow Hold
1min: Right Side Plank Hold
1min: Left Side Plank Hold
1min: Arch Hold

09-10-2017

FITNESS

Strength

Find your 1RM Max Front Squat

WOD
''Constantine Nikas''
''The Guard'' V.1
Team of 2
Amrap 16min
30 Thrusters 50/35
30 KB Swings 32/24
25 Thrusters
25 KB Swings
20 Thrusters
20 KB Swings
15 Thrusters
15 KB Swings
10 Thrusters
10 KB Swings
In the Remaining Time
Max Reps Burpees to Touch the
Pull up Bar

BURNOUT

EMOMx12min

ODD: 15/12 Cal Row
EVEN: 15-20 Goblet Squats

Rest 2min

EMOMx12min
ODD: 12/9 Cal Skieg
EVEN: 10-15 Burpees

Rest 2min

For Time
500m Run

07-10-2017

FITNESS

Strength

3x6 Overhead Squats (Climbing)
3x15 V-ups

WOD
''Minas Androulakakis''
''The Unbroken'' V.1
Amrap 9min
10/7 Cal Assault Bike
7 Clean and Jerk 60/40

Rest 2min

Amrap 9min
9 C2B/Pull ups
8 DB Box Step ups
7 Burpees



MOBILITY

Overhead Squat

Ankle
Hips
Thoracic
Shoulders
Elbows
Wrist

06-10-2017

FITNESS

Strength

3x15 V Parallete Hollow Push ups ( Slow Eccentric)
3x30sec HS Hold Facing on the wall
3x15 V-ups
3x8 Seated Weighted Pull Rope

WOD
''Christos Euthimiopoulos''
''The Beast'' V.1
Amrap 20min
12/9 Cal Skierg
40 DU/80 SJR
10 Burpees
500m Row
250m Run

BURNOUT

40sec on 20sec off

EMOMx30min
1) Air Runner
2) Cal Assault Bike
3) DU/ SJR
4) Sit ups
5) Burpees
6) Rest

05-10-2017

FITNESS

Skill: Pistols


Team of 2

WOD
''Dimitris Drys''
''The Tough'' V.1
Amrap 25min
40 Pistols
80 Sit ups
40 Burpee Box Jumps
80 Cal Row
40 DB Thrusters 20/12,5
250m Run Together


BURNOUT

Tabata 8 sets

Cal Assault Bike

Tabata 8 sets
DU/ SJR

Every 2min For 10min
250m Run

Rest 2min

EMOMx10min
Odd: 7 Sit ups+7 V ups+7 Hollow Rocks
Even: Max Reps Push ups