06-07-2019

FITNESS

Skill: Rope Climb

AMRAP 13
3/2 Rope climbs
16 Dumbell Power Clean 25/15
16/13 Cal Ski

Rest 3'

AMRAP 13
16 Dumbell Push Press 25/15
16/13 Cal Row
24 Weighted Sit Ups 20/15

MOBILITY

Wrists

Shoulders
Triceps


 

05-07-2019

FITNESS

Core strength

3 Giga Sets Of
6 Strict Toes To Bar
8+8 Half Get Ups
12 Superman Press
30'' Side Plank each Side

Every 2' For 12'
1-2. 300m Run + 10 Box Jumps Over
3-4. 3/2 Rounds Cindy

Rx : Cindy with Chest To Bar

REST 2'

AMRAP 8'

9 Burpees
15 Toes To bar
21 DU 

BURNOUT

TEAM OF 2

AMRAP 32'
40 box jumps
40 burpees
60m weighted sled
60/50 cal air bike
80 V sit ups
80 DU/160 SJR

04-07-2019

FITNESS

3 Sets Of

8+8 Reverse Lunges
30m Heavy Sled

HOLLEYMAN TEAM OF 2

I Go You Go
40 Rounds For Time
5 Wallball
3 Handstand Push Ups
1 Power Clean 100/60

BURNOUT

AMRAP 10

15/12 cal Row
15 goblet squat
16 Lateral Jumps Over kettebell

REST 1

AMRAP 10
12/10 cal ski
16 dumbell step ups weighted
12/8 Hand Release Push Ups

REST 1

AMRAP 10
250m run
12 reverse burpees and press
15 sumo deadlift

03-07-2019

FITNESS


Skill : Bar Muscle Up/ Jumping Muscle Up

You Have 10' to find a Heavy Snatch

FOR TIME 15
1000m Run
30 Snatch 50/30
20 Bar Muscle Ups/ Jumping Muscle Ups

Cash Out (not for time)
50 Weighted Sit Ups

BURNOUT

4 Rounds of
1min: Max ground to overhead
1min: Max weighted walking lunges
1min: Max DU/SJR
1min: max Wall Balls
1min: max burpees
1min: Rest

Tabata
Weighted Hollow

MOBILITY


02-07-2019


FITNESS


3 Rounds For Quality warm up
4/2 SuperSlow Strict pull ups (A,B,Mix1, Mix2 Grip)
8 Weighted Push Ups

Skill: Peagboard Ascent

AMRAP 9
2/1 Peagboard Ascent/ 4 Peagboard Pull Ups
12 Burpee Box Jumps
20/15 Cal Row

rest 2'

AMRAP 9
100m walking lunges
30/20 cal ski
50 DU


BURNOUT

TEAM OF 2

FOR TIME
3 ROUNDS
30 slam balls
40/34 cal runner
40/34 cal bike
then
3 ROUNDS
30 swings
40 jumps over partner
60m sled push
80 DU

01-07-2019

FITNESS

leg strength

ΕΜΟΜ 8
Οdd: 8 front Squat @60%
Even: Rest

TEAM OF 2

FOR TIME
40-30-20-10
Toes To Bar
Thrusters
Cal Air Bike

Load Your Barbell between each round


BURNOUT

AMRAP 15
15 goblet squat
15 v-sit ups
12 burpees
12/10 cal ski

REST 2

AMRAP 15
15/12 cal row
20 russian twists
12 push ups hand release
15 Box Jumps

29-06-2019


FITNESS

3 Sets of
12 Front Rack Lunges
10 Weighted Push ups

Benchmark Wod
''Helen''
3 Rounds For Time
400m Run
21 Swings 24/16
12 Pull Ups

TEAM OF 2
AMRAP 7'
Bike For Calories Relay

MOBILITY

Upper back

Thoracic
Lower back

28-06-2019


FITNESS

5 Rounds Of
30 wallball
20 Box Jumps
15/12 Cal Row

EMOM 6'
40'' Side Plank

BURNOUT
 

2 ROUNDS

AMRAP 4'
30 DU/ 60 SJR
20x10m Shuttle Run
Max Reps Burpees

REST 1'

2 ROUNDS
AMRAP 4'
18/15 Air runner
30 push ups
Max reps air squat

REST 1'

2 ROUNDS
AMRAP 4'
20 Sumo Deadlift
40 DU
Max hollow hold

GYMNASTICS SKILLS

SKILLS

10min ring mu
10min bar mu
10min hs walk
30min gymnastics bar strength
*MINIMUM REQUIREMENTS
A.
5 strict ring pull ups
3 strict ring dips
5 strict bar pull ups
B.
*Without shoulder injuries
*good shoulders mobility
*good control on wall/or free handstand hold

27-06-2019

FITNESS


TEAM OF 2

Skill: Hang Power Snatch

EMOM 15
1. 24 Chest To Bar
2. 24 Burpees
3. 24 Hang Power Snatch 50/30

Half Tabata Hollow

AMRAP 12
30/24 Cal bike
24 Hand Release Push Ups
16 Deadlift 120/80

 

BURNOUT

TEAM OF 2

AMRAP 14
30 Box Jumps
30 Ground To Overhead
20/16 Cal Ski
20 Jumps Over Partner (Each Partner)

Rest 2

AMRAP 14
250 m run together
40 weighted lunges
30 partner medball sit ups
20 hand release push ups
 

26-06-2019

FITNESS

Υou have 15' to find 1RM Back Squat
Load your barbell :
5 reps @75%
1 reps @90%
1 rep @ 102.5%

You Have 10' to Find A heavy Squat Clean

FOR TIME
10 Squat Clean 60/40
500m Run
10 Squat Clean 80/50
500m Run
10 Squat Clean 100/60

BURNOUT

EMOM x 30min

1) 12/9 cal row
2) 15 wall balls
3) 10/8 cal ski
4) 45'' plank
5) 50 DU/100 SJR
6) Rest

MOBILITY

Quads

Calves
Shin Splints