10-05-2019

FITNESS

core strength

3 Sets of
4*10m double Kettlebell overhead walk
12 Turkish gets ups

FOR TIME
50-40-30-20-10
DU
25-20-15-10-5
Toes To Bar/ Toes To Ring

then
10 Rounds
Strict Cindy

BURNOUT

EMOM 10'

odd:12 burpees
even:12/10 cal runner

REST 1'

EMOM 10'
odd:12/10 cal row
even:12 push ups,12 wallballs

REST 1'

EMOM 10'
odd:40m sled
even:20 swings

GYMNASTICS SKILLS

30min bar mu (progression)

30min gymnastics wod
*MINIMUM REQUIREMENDS
A. 5 strict pull ups
7 strict dips
B. *good shoulder mobility 

09-05-2019

FITNESS

TEAM OF 2


FOR TIME

3 Rounds Of
250m Kettlebell Farmers Carry 32/24
50 Partner Dumbbell Sit-Ups 20/15
40 Box Step Ups Over 20/15
30 Hang Power Snatch 50/30

CAP TIME : 35'

Half Tabata
Hollow Hold (Weighted)

BURNOUT

TEAM OF 2


FOR TIME

2 ROUNDS
100 du/200 jump rope
500 m run together
60 walking lunges
40 ground to overhead
30 partner medball sit ups
20 jumps over partner holds plank

08-05-2019

FITNESS

'Fix Your Posture''

3 Sets Of
6 Front Squats @60% with 2 seconds pause


EVERY 3 FOR 24''
1st: 50 wallball

2nd: 30 Swings (24/16) ,50 DU

3rd: 12 Push Jerk 50, 12/9 Cal Bike

4th: 30 Cal Air Runner


BURNOUT

AMRAP 15
50 DU
30 weighted sit ups
20/16 cal Row
10 half man makers


REST 2'

AMRAP 15
20 slam balls
15/12 cal ski
10 Burpees
250m run

MOBILITY

Quads

Hamstrings

07-05-2019

FITNESS

Skill : Ring Muscle Up/ Jumping Muscle Up


Rx
3 Unbroken Sets of
2 Strict Ring Pull Ups
4 Strict Toes To Ring
2 Ring Muscle Ups


AMRAP 10
5 Muscle Ups/ Jumping Muscle Ups
10 Box Jumps
20m Weighted Walking Lunges 25/15

Rest 3'

AMRAP 10
10 Handstand Push Ups
16 Pistols
20 Dumbbell Snatch 25/15



BURNOUT

TEAM OF 2

AMRAP 10'
30/24 cal runner
20 box jumps
30 goblet squat

REST 2'
AMRAP 10'
15/11 Cal Air Bike
20 reverse burpees
30 kettlebell deadlift

REST 2'
AMRAP 10'
60 m sled
40 weighted reverse lunges
30 v-sit ups

06-05-2019

FITNESS

EMOM 12
Odd: 5 Front Squats @70% 1RM
Even: 5 heavy Strict Press

TEAM OF 2

FOR TIME
50 Clean and jerk 80/45
Every 1' do 3 synchronised burpees

then

FOR TIME
50 Thrusters 70/35
Every 1' do 3 synchronised pull ups

then

FOR TIME
1km run 

BURNOUT

EVERY 2 MIN FOR 30MIN

-15/12 cal ski,50 du/100 rope jump
-15/12 cal bike,20 russian twists
-15 push ups,15 wall balls
- 250m run,
- 20 burpees

04-05-2019

FITNESS

Strength

3 Sets of:
8 Back Squats @65%1rm
8 Weighted Pull Ups
*Perform 2nd and 3rd Set with Mix Grip

WOD
AMRAP 8min
10m Handstand walk/ 5,3 wallwalk
10 Hang Squat Snatch (40/25)
15 Toes to Bar

AMRAP 8min
5 Bar Muscle Ups
10 Thrusters (50/35)
15 Burpees

ΕΜΟΜ 4
20'' L Sit

MOBILITY

Ankles

hips

shoulders

03-05-2019

FITNESS

WOD

Running Clock
0’-10’
For Time
3-2-1
Rope Climbs (Legless)
20-15-10
HR Push Ups
15-10-5
Cal. Air Bike (W: 12-8-4)

10'-12' Rest

12'-22’
For Time
21-15-9
One Arm Clean n Jerk Alternate (25/15)
Box Jumps
50 DU/ 100 SJR

22'-24' Rest

24’-34’
For Time
21-15-9
Swings (24/16)
Wall Balls (12/6)
12/9 Cal. Skierg

BURNOUT

EMOM 24 (45''on-15''off)

- wallball
- box jumps
- push ups
- Ground to overhead
- DU
- row
- air runner
- sled

Tabata
Russian Twists

Tabata
Plank

02-05-2019

FITNESS

Core Strength

3 Sets of:
20 Hollow Rocks (Weighted)
10 Around the World
20 Arch Rocks

WOD
EMOM 24min
1. Sled Push Heavy
2. 8 Squat Clean (60/35)
3. 15/12 Cal. Row
4. 20/15 Pull Ups
5. 15/12 Burpees
6. Rest

BURNOUT

TEAM OF 2

AMRAP 32
500/400m ski
500m run not together
50 slamball
50 slamball squat and pass
50 sit ups synchronised
50 burpees
50 jumps over partner

30-04-2019

FITNESS



Strength
3 Sets of:
8 Alternate Dumbbell Bench Press (Each)
*One Dumbbell Always on Shoulder
10 Inverted Row (Feet Elevated)

WOD
Every 2':30'' for 15min
15/12 Cal. Air Bike
12 Toes to Bar/ Leg Raises
9 Handstand Push Ups/ Pike Push Ups

Tabata
Weighted Plank
 

BURNOUT

AMRAP 10

30 DU
200/150m row
15 swings

AMRAP 10
12/9 cal air runner
12 burpees over kb
20 lunges holding kb


AMRAP 10
10 box jumps
15 V sit ups
10 push ups

rest 2' between sets

26-04-2019

FITNESS

EMOM 9min
1. 25sec L Sit
2. 30sec Handstand Hold
3. 40sec Hollow Rocks


AMRAP 22
50 DU
18 Cal Air Bike
16 Wallball
14 Dumbbell Hang Power Clean
12 Handstand Push Ups/ Pike Push Ups


Tabata
Burpees

BURNOUT

3 Rounds of


AMRAP 4'
50 sit ups
max cal air runner

AMRAP 4'
35 wallball
max cal row

AMRAP 4'
40m lunges
max reps DU