21-06-2016

FITNESS

"Strength"

3 X 5-7 RM OHS

WOD#1

3 Rnds For Time
10 DL
15 V ups
20 jumps over the bar

WOD#2

3 Rnds For Time
Accumulate 2 minutes hanging from pull-up bar(Hollow Position),
immediately into...
5 1/2 Man Maker
10 Wall Ball 

BURNOUT

WOD#1

2 Rounds of
1' Plank
1' Weighted sit ups
1' Arch
1' Hollow
1' Swings
1' Squat hold
1' L-sit
1' Kb deadlift
1' Side plank
1' Hip extension hold
1' Side plank
1' Rest

WOD#2
Tabata berpees

18-06-2016

"Strength"
Every 1,5 min perform:
Bench Press
10,8,6,4,3 (RM) (Slow Eccentric)
DeadLift
10,8,6,4,3 (RM) (Slow Eccentric)

"Strength"
Every 1,5 min perform:
On incline Bench - Dumbell Row
4 X 7-10 RM (Slow Eccentric)
OHS
4 X 7-10 RM (Slow Eccentric)

17-06-2016

FITNESS

Practice the Following Skill:
kipping Handstand Push-Ups


WOD 4rnds For Time
-20 Handstand Push-Ups
- 20 v- UPS
*Every Time You Break Perform 10 DU


BURNOUT

Wod1

For time
10-9-8-7-6-5-4-3-2-1
Burpees ground to overhead
**30 du between each set

Wod2
Amrap16
250m overhead walk
30" squat hold
20 weighted sit ups
15 push ups
1' weighted plank

16-06-2016

BURNOUT

5x250m Run


1'rest Between sets

5x250m Row

1'rest t Between sets

E.M.O.M 14'

odd: 30'' swings+30''press

even: 30' hollow rocks+ 30'' arch rocks


FITNESS

Strength

6 Rnds
6-8 Barbell row (underhand grip) slow tempo and avoiding jerking
6-8 Front Squat RM (Slow Eccentric)
@ the END of each Rnd 1 min Rest

AMRAP 16
5 Snatch
70 m Sprint Run
1 min Rest

15-06-2016

FITNESS

WOD#1

6 Rnds For Time
12-14 RM Single Leg Deadlift with Kb (7+7)
Bench Press (ARM 45°Angle)
14,12,10,8,6,4
@ the END of each Rnd 1 min Rest


WOD#2

10,9-->3,2,1
OHS RX 60-55/35-25
T2B
Swings RX 24/16

BURNOUT

2 Rounds of

0-2 20/30 Burpees
2-4 30/40 Sit ups
4-6 350/450m Row
6-8 35/45 Squat 

14-06-2016

FITNESS

EMOM 16' (increase one Rep every 2 Min)

in First 6'min (very Slow Eccentric)
1st min 1 Back Squat 
2nd min 1 Ring Pull Up (Neutral grip)


TABATA 20-10
alternate side plyometrics on small boxes
Row/Skierg (Alternate)
Wall Ball

BURNOUT
 

AMRAP 5'
16 squat
16 lunges

AMRAP 5'
bike for calories

AMRAP 5'
12 side jumps
20 mountain climbers

AMRAP 5'
10 sit ups
10 v-ups
10 hollow rocks

AMRAP 5'
12/18 push ups
 

13-06-2016

BURNOUT

For 20'
0'-2'
15 Wallball + 15/12 Burpees
2'-4'
250m run

Wod2
Tabata
Hollow


FITNESS


Strength Test Day 


Find in 10 min your 1 RM Snatch
Find in 10 min your 1 RM DeadLift
Find in 10 min your 1 RM Split Jerk

"Don't forget to save your records.."

@ the END 50 Wegited Sit UPS
500m Active rest Run



 

11-06-2016

"Annie"

5 rounds:
50-40-30-20-10 Reps of:
-Double-unders
-Sit-ups

TABATA 20-10
swings
Row/Skierg (Alternate)
Wall Ball

10-06-2016

FITNESS

WOD#1
AMRAP 10min
5 Clusters Rx55-70/30-40
8 1/2 Man Maker
12 Box Jump

WOD#2
16 Transition απο right side
Hollow hold
Left side Hollow hold (25 sec)

WOD#3
16 Transition απο Hollow hold
Arch hold (30sec)

BURNOUT

5 Rounds of

1' Row
1' Bosu thrusters
1' Du
1' Slamball
1' Hollow

09-06-2016

FITNESS



EMOM Strength
Dumbell Press
7-10 RM (Slow Eccentric)
Deadlift
7-10 RM (Slow Eccentric)


WOD AMRAP 12
5 Push Press
10 Swing
15 Wall Ball
30 Du
(every 1 min perform 5 Burpees)
 

BURNOUT

Tabata Pu

Tabata M.climbers


Every 4' for 16'
400m Row
250m run

Tabata burpees