24-05-2016

FITNESS

Practice the Following Skill:

BAR MU

WOD 10,9,8,7...-->3,2,1
Bar MU
1 time 12 Consecutive Plyometric Box Jumps in a Row
HSP/Dumbell Press
Reverse Burpees   

BURNOUT

4 Rounds of

1' Sled
30'' Rest
1' Side jumps
30'' Rest
1' Push ups
30'' Rest
1' Rope climbs progression
30'' Rest
1' Sit-ups
30'' Rest

23-05-2016

FITNESS

WOD#1

6 Rnds For Time CAP 14'

Back Squat (Slow Eccentric)
14,12,10,8,6,4
Bench Dumbell Press (ARM 45°Angle)
14,12,10,8,6,4

@ the END of each Rnd 1,5 min Rest

WOD#2

4 Rnds CAP16'

3 Power Snatch
6 OHS
1 Rnd Run

BURNOUT

Amrap 25'

20 side jumps
15 wallball
10 tuck jumps
5 burpees
250m run

21-05-2016

FITNESS

WOD#1 (Increase Your HRate before Fran)

"FRAN" 21-15-9
Thrusters
Pull Ups

WOD#2

SURPISE !!!!
Find your teammate
So you can be ready
 

20-05-2016

FITNESS

WOD#1 EMOM 10'

Bench Press
8-10 (RM) (Slow Eccentric)
DeadLift
6-8 (RM) (Slow Eccentric)

WOD#2 4 Rnds For Time

20 Walking Lunges (weighted)
10 OHS
20 Weighted Sit Ups

BURNOUT

WOD#1

Ε.Μ.Ο.Μ 4΄
30'' Push-ups (Amrap)

E.M.O.M 10'
odd: Every 6'' perform a side jump
even: Hollow

E.M.O.M 10'
odd: Every 6'' perform a tuck jump
even: DU

WOD#2
For Time
750m Run

19-05-2016

FITNESS



"Strength"
Back Squat (1,5 min Rest btwn sets)
12,10,8,6,4,3 RM

Pull Ups (1,5 min Rest btwn sets)
4-6 Weighted (Slow Eccentric)



WOD2 3Rnds For time 20,15,10
wall ball
Swings
1/2 Man Maker


BURNOUT

WOD#1

250m run
50 Rope jumps
40 Jumping Jacks
30 Mountain Climbers
25 Sit ups
20 Squat
10 Tuck Jumps

18-05-2016

FITNESS

WOD#1

TABATA 7Rnds 20-10 (15 People max)
- Bike
- Row
- 10 m Shuttle Run

2Rnds Run Active Rest

WOD#2

TABATA 7Rnds 20-10 (15 People max
- DU
- Mountain Climber
- Skierg

2Rnds Run Active Rest

BURNOUT

AMRAP 9'

12 swings
15 step ups
250m run

EMOM 8'

14/12 box jumps:odd
20 sit-ups:even

EMOM 8'

Odd:hollow
Every 6sec
Perform a v-up

Even:squat hold
Every 6sec
Perform a squat
 

17-05-2016

FITNESS

WOD1 4 Rnds For Time CAP 12
On incline Bench - Dumbell Row
8-10 RM (Slow Eccentric)
Push Press
8-10 RM (Slow Eccentric)
@ the END of each Rnd 1min Rest

WOD2 42-30-18 ( Team of 2)
-Clean n Jerk Rx 45-70/25-35
-T2B
100m Heavy Double Barbell Farmers Carry

 

BURNOUT

E.M.O.M 14'
odd: 15/12 Cal Row
Even: 25/20 Squat

E.M.O.M 14'
odd: 10/8 Cal bike - 11/9 Cal ski
Even: 13/11 Burpees

16-05-2016

FITNESS

WOD1 4 Rnds For Time CAP 12

8-10 RM Front Squat (Slow Eccentric)
4-5 Nordic Hamstring (Slow Eccentric)
@ the END of each Rnd 1min Rest

WOD2 AMRAP 19
5 Bear Complex
1 Rnd Run

BURNOUT

5 rounds of
0-1min: 25sec L-sit
1-2: 18 sit ups
3-4: 30 hollow rocks
4-5: 15-25 push ups
5-7: 250m run

14-5-2016

FITNESS

North Zone"Filthy Fifty" CAP 35min

Challenge Time:25''

For time:
50 Push press, Rx 40-25/15
50 Jumping pull-ups
50 Kettlebell swings, Rx 20-16kgr
50 Walking Lunge
50 Knees to elbows
50 Box jump, 24 inch box
50 Back extensions
50 Wall ball shots, 9kgr ball
50 Burpees
50 Double unders

@ the End 500m Run Active Rest

13-05-2016

FITNESS

WOD1 4 Rnds For Time
7-10 RM Dumbbell Press (Slow Eccentric)
5-8 RM DeadLift
@ the END of each Rnd 1,5 min Rest


WOD 2 Team of 6 (3+3)
AMRAP 14 / Every 3 Min 30 HR Push Ups per Team
Sled Sprints Rx 60-30kg / 20-5
Team of 6 (3 on side + 3 on the other)

MAX Athlete Capacity 30 - people


BURNOUT

The Ghost


6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest