25-06-2019

FITNESS


Shoulder stability strength
2 Rounds of
10 Turkish Get Up
40m Double Overhead Kettlebell Walk

Skill: Muscle Up

FOR TIME
100 V Ups
80 Box Jumps
60 Toes To Bar
40 Pistols
15 Muscle Ups/ 25Ring Pull Ups

BURNOUT

Team of 2

"SYNCRONIZED BURN"
For Time
1000m air runner
10 Synchronized Burpees
80m sled push
10 Synchronized Burpees
60 Box Jumps
10 Synchronized Burpees
40 Sit ups
10 Synchronized Burpees
20squat medball chest passes
10 Synchronized Burpees
40 V ups
10 Synchronized Burpees
60 weighted step ups
10 Synchronized Burpees
80m sled push
10 Synchronized Burpees
100/80 cal bike

24-06-2019


FITNESS

Strength
3 Rounds of:
14 Alternate Seated Dumbbell Press
7 Strict Weighted Chin Ups

WOD
For Time
"I Go, You Go"
20 Rounds of Macho Man
3 Power Clean
3 Front Squat
3 Push Jerk

*Every 3min Perform 5 Synchronized Burpees

BURNOUT

EVERY 2 minutes for 30 min
- 250m run
- 350m/300m row
- 25 squat,20 V Ups,15/10 push ups
- 20 weighted reverse burpees
- 30 walking lunges weighted

22-06-2019

FITNESS

GRIP STRENGTH (as a warm up)
Emom 4
odd: 40'' Hang Position Hold Weighted
even: 40'' Kettlebell farmers hold

LEG STRENGTH
Back Squat
4@82.5%
3@87.5%
2%92.5%

10 Rounds Of
5 Strict Handstand Push ups/Pike Push ups
10/8 Cal Air Bike
12 Toes To Bar

MOBILITY

Groins

Hips

21-06-2019


FITNESS

core strength

EMOM 9
Max Effort L Sit
30'' Double kettlebell Squat Hold
40'' Hollow

EVERY 5' For 20'
250m Run
20/15 Cal Row
100 DU

Tabata
Plank Weighted 

BURNOUT

EMOM 8'
Odd :40m sled push
even : 12/9 cal air bike

REST 1'

EMOM 8'
Odd:12/9 cal runner
Even:15 swings

REST 1'

EMOM 8'
Odd:15 ground to overhead,10 push ups
even:40''hollow

REST 1'

Half Tabata
V sit Ups

GYMNASTICS SKILLS

SKILLS

30min bar mu
30min gymnastics wod
*MINIMUM REQUIREMENTS
A.
*5 strict pull ups
*7 strict dips

20-06-2019

FITNESS



TEAM OF 2

Running Clock

0-8
80 box jumps
60 hang power clean 60/40

8-16
80 deadlift 80/60
60 pull Ups

16-24
80/60 cal bike
60 push press 60/40

24-28
AMRAP
mebdall Sit Ups



BURNOUT

TEAM OF 2

AMRAP 32
1000m run
60 Push ups hand release
50 jumps over partner (partner holds a plank)
40 Heavy Russian Twists
30 Half man makers
20 Weighted reverse burpees and press

19-06-2019

FITNESS

3 Sets of
8 Βend over row
8 Shoulder Press

Skill: Snatch

EMOM 5
1 Snatch Pull, 1 Power Snatch, 1 Overhead Squat

FOR TIME
80 Wallball
60 Swings
40 Cal Air Runner
20 Power Snatch 60/40

BURNOUT

2 Rounds of

2min Max Cal Row
1min Rest
2min Max weighted plank
1min Rest
2min Max DU/SJR
1min Rest
2min Max Reps Burpee Box Jumps
1min Rest
2min 300m Run
1min Rest

MOBILITY

Shoulders

Chest
Traps

18-06-2019

FITNESS

gymnastics strength
4 Sets Of
5 Strict Handstand Push Ups/ Pike Push Ups

skill rope climb

FOR TIME
5 rope climbs
25 Burpees
25 Toes To Bar
50/40 Cal Row
25 Toes To Bar
25 Burpees
50/40 Cal Ski

BURNOUT

TEAM OF 2

EVERY 5' FOR 30'
15 burpees
15 weighted Sit ups
15/10 cal bike
15 wallball
15 Swings
 

17-06-2019

FITNESS

leg strength
Front squat:
3x (2-3) @87.5%1RM

skill clean

team of 2:
Rx: 70/45kg
500m Run
50 Clean
500m Run
50 Front Squat
500m Run Relay
50 Push Jerk Jerk
500m Run
50 Thrusters

BURNOUT

TEAM OF 2

FOR TIME
100 Cal Row
75 Push ups
75 Box Jumps

FOR TIME
75/50 Cal Skierg
75 KB squats
75 down ups

Rest 1

FOR TIME
500m Run
100 v-sit ups
100 DU/60 SJR

15-06-2019

FITNESS

push/pull strength
3 rounds:
8 bench press @70%1RM
8 Bend Over Row with 2'' pause

FOR TIME
25 Shoulder To Overhead 50/30
50 Toes To Bar
25/20 Cal Bike
50 HR Push Ups
25 Front Squat 70/45
50 Box Jumps

Half Tabata
Weighted Hollow Hold

MOBILITY

Upper back
Lower back
Hamstrings
 

14-06-2019

FITNESS

3 ROUNDS OF

48 DU
24 wallball
16/12 Row

FOR TIME
60 Alternate Dumbbell Snatch
40/32 Cal Ski
500m Run

BURNOUT

EVERY 2 MIN FOR 30 MINUTES

- 120m sled weighted
- 15 squat,10 burpees,20 lunges
- 250m run
- 15 Swings,15 hollow rocks,15 V sit Ups
- 15 hand release push ups,30 m.climpers,50 DU/100 singles 

GYMNASTICS SKILLS

SKILLS

15min ring mu (progression)
15min hs walk
30min gymnastics strength
*MINIMUM REQUIREMENTS
A.
5 strict ring pull ups
5 strict dips
B.
*good control on wall/or free handstand hold
C.
*without shoulder injuries
*good shoulders mobility.