04-10-2017

FITNESS

Strength

3x6 Barbell Strict Press (Climbing)
3x60m KB/DB Farmer Carry

Skill: Hang Power Clean

WOD
''Platonas Anastasiou''
''The Serious'' V.1
For Time
Buy in: 20m HS Walk/6 Wall Walk
Then
18-12-6
Hang Power Clean 60/40
TTB/Leg Raises
Then
500m Run
Then
12-9-6
Hang Power Clean 60/40
Bar Muscle ups//C2B/Pull ups

BURNOUT

2 Rounds of

Amrap 4min
30 DU/ 60 SJR
20x10m Shuttle Run
Max Reps Burpees

Rest 1min B2N Rounds

2 Rounds of
Amrap 4min
18/15 Cal Row
30 Air Squats
Max Cal Skierg

Rest 1min B2N Rounds

2 Rounds of
Amrap 4min
20 Sumo Deadlift
30 Push ups
Max Hollow Hold

03-10-2017

FITNESS

Strength

3x8 One Arm Ring Row 8/8
3x30sec HS Hold
3x8 Seated One Arm KB/DB Press 8/8
3x8 Strict TTB/Strict Leg Raises

Skill: DB Power Clean

WOD
''Anestis Papakosmas''
''The Tireless'' V.1
Amrap 18min
8 HSPU/ 3 Wall Walk
16 DB Power Clean 20/12,5
24 Wall Balls
250m Run

BURNOUT

Team of 2


Amrap 7min
Partner A: 150m Air Runner
Partner B: Max Sled

Rest 2min

Amrap 7min
Partner A: 12/9 Cal Assault Bike
Partner B: Max Push ups

Rest 2min

Amrap 7min
Partner A: 30 Sit ups
Partner B: Max DU/ SJR

Rest 2min

3min
Plank Hold

02-10-2017

FITNESS

Strength

Find your 1 RM Max Back Squat

WOD
''Panagiotis Foteinopoulos''
''The Maniac'' V.1
Team of 2
For Time
80 DU/160 SJR
40 Deadlift 50kg
80 Push ups
40 Clean and Jerks
80 TTB
40 Thrusters
80 Burpees

BURNOUT

Emomx8min

ODD: 4 Push ups+8 Air Squats+ 10 Sit ups
EVEN: 40 DU/80 SJR

Rest 2min

Emomx8min
ODD: 12/9 Cal Skierg
EVEN: 15 KB Swings

Rest 2min

Emomx8min
ODD: 15 Wall Balls
EVEN: 10 Burpees
 

30-09-2017

FITNESS

Team of 2

WOD
Amrap 5min
Max Reps Clean and Jerks 60/40

Rest 1min

Amrap 5min
Max Reps Burpee to Pull ups

Rest 1min

Amrap 5min
Max Calories Assault Bike

Rest 1min

Amrap 5min
Max Reps Wall Balls 9/6

Rest 3min

For Time
1000m Run

MOBILITY

Front Rack

Ankle
Hips
Shoulders
Elbows

29-09-2017

FITNESS

Strength

4x5 Strict TTB/Leg Raises
4x2 Wall Walk
*With 2sec Pause at the Top
4x20 Hollow Rocks

Skill: Ring Dips

WOD
For Time
Strict ''JT''
21-15-9
Strict HSPU/7-5-3 Wall Walk
Strict Ring Dips
Push ups

BURNOUT

Amrap 8min

10/8 Cal Air Runner
10 Air Squats
10 Push ups

Rest 2min

Amrap 8min
14/10 Cal Assault Bike
15 Kb Swings
10 Sit ups

Rest 2min

Amrap 8min
30 DU/60 SJR
10 Lunges
5 Burpees

28-09-2017

FITNESS

Skill: GHD Sit ups, Pistols


Team of 2
WOD
Amrap 20min
60 Pull ups
50 GHD Sit ups
40 Pistols
30/20 Cal Row
20 One Arm DB Shoulder to Overhead 30/20

BURNOUT

Team of 2


WOD
Amrap 30min
1000m Run on Air Runner
80 Wall Balls
60 Sit ups with Medball
40/30 Cal Assault Bike
20 Push ups 

27-09-2017

FITNESS

Strength

4x7 Sumo Deadlift (Climbing)
4x40sec KB/DB Overhead Hold

Skill: SDHP

WOD
For Time
21-15-9
Sumo Deadlift High Pull 40/30
Push Press
Burpees over the bar

BURNOUT

3 Rounds of

Amrap 4min
18/15 Cal Row
15 Box Jumps
Max Reps Reverse Burpees

Rest 1min B2N Rounds

3 Rounds of
Amrap 4min
30 KB Swings
20 Push ups
Max Reps DU/SJR

Rest 1min B2N Rounds

MOBILITY

Smash

Quads
Hamstrings
Mobility
Shoulders

26-09-2017

FITNESS

Strength

4x5 Seated Weighted Pull Rope
4x5 Strict HSPU/2 Wall Walk
4x40sec KB Front Rack Hold
4x40sec Hollow Hold

Skill: Hay bale Burpees Box Overs

WOD
200 DU/400 SJR
100 Sit ups
75 Push ups
50/40 Cal Row
25 Hay bale Burpees Box Overs

BURNOUT



Core Strength
2 Rounds of
1min Hollow Hold
1min Sit ups
1min Plank Hold
1min Arch Hold

Team of 2

Amrap 6min
30m Sled Push
30m Sled Pull

Rest 1min

Amrap 6min
Partner A: 250m Run
Partner B: Max Reps Burpees
Then Swich

Rest 1min

Amrap 6min
20 KB Thrusters
20 Sit ups Together

 

25-09-2017

FITNESS

Strength

4x6 Front Squats (Climbing)
4x10 Seated DB Press

Team of 2
WOD
Amrap 18min
18 DB Shoulder To Overhead (20-27.5/12,5-17.5)
18 DB Front Squats
18 TTB/Leg Raises
250m Run Together

BURNOUT

With a Running Clock

0min - 6min
Amrap
4 Push ups
8 Air Squats
12 Sit ups
6min - 7min
Plank Hold
7min - 8min
Rest
8min - 14min
Amrap
30 DU/ 60 SJR
15 KB Swings
10 Lunges
14min - 15min
Rest
15min - 17min
Max Cal Skierg
17min - 18min
Rest
18min - 20min
Max Cal Row
20min - 21min
Rest
21min - 25min
Max Reps Burpees

23-09-2017

FITNESS

Strength

4x8 Back Squats
4x60m KB/DB Front Rack Walk

WOD
Amrap 16min
22 KB Swings 32/24
22 TTB/Leg Raises
22 Push ups
22 Air Squats

Tabata 8 sets
Hollow Hold

MOBILITY

Squat Therapy

Ankle
Hips
Lower Back