08-04-2017

FITNESS

A) Emom 10min
ODD: 15 TTB/ Leg Raises
EVEN: 30 DU/ 90 SJR

Rest 2min

B) Emom 10min
ODD: 20 Wall Balls
EVEN: 18 Swings Rx(24kg/16kg)

Rest 2min

C) Emom 10min
ODD: 15/12 Cal Row
EVEN: 20 HR Push ups

Rest 2min

Tabata
Weighted Plank

MOBILITY

Hamstrings

Glutes
Lower Back

07-04-2017

FITNESS

Skill: Hspu


WOD
Amrap 20min
8 Hspu/ RX Deficit Strict Hspu
15 Burpees
250m Run

BURNOUT

AMRAP 15'


15m broad jumps
15m walking lunges
30 sit ups


AMRAP 15'

3 burpees ground to overhead
10m weighted shuttle run

06-04-2017

FITNESS

Skill: Hang Power Clean

Team of 2

WOD of 100 Reps
100 Cal Assault Bike
100 Hang Power Clean RX(50kg/35kg)
100 Front Rack Lunges
100 Sit ups
100 Box Jumps

BURNOUT

3 rounds of

AMRAP 3
5 Push ups
10 sit ups
15 air squat

rest1

AMRAP 3
20 DU
7 Burpees

rest1

AMRAP 3
250m run
amrap seconds hollow

rest1

05-04-2017

FITNESS

Mobility: Shoulders


Strength
4x3 75% of 1RM Strict Press
4x20 V - ups
* with 2sec pause
at the hollow position

WOD
For time
21-15-9
Pull ups
Push Press Rx(50kg/35kg)
Burpees over the bar

BURNOUT

AMRAP 12

15 Swings
15 hollow rocks
15 goblet squat
30 DU

AMRAP 12
15 Slamball
15 russian twists
15 push ups


AMRAP 6
Burpee ground to overhead

MOBILITY
 

Ankle
Hips
Squat Therapy

04-04-2017

FITNESS

Strength

3x3 Strict Chin ups
3x3 Strict Pull ups
3x3 Mix Grip Pull up
3x8 Plank to Push up
* With 2sec Pause Each Position

Skill: HS Walk

WOD
Amrap 15min
3 Wall Walk/ RX 3m HS Walk
10 V-ups/Sit ups
15 Down ups
300m Row

BURNOUT

TEAMS OF 2


AMRAP 30
40 Thrusters
40 burpees
250m run
30 sit ups
30 air squat
250m run
20 push ups

03-04-2017

FITNESS

Strength
4x4 75% of 1RM Back Squat
4x8 DB Strict Press
*with 2sec pause at the top

WOD
Team of 2

Amrap 18min
20 Thrusters RX(40kg/30kg)
20 TTB
250m Run Together

BURNOUT

Amrap 15'

250m medball run

15 wallball

15 sit ups

Amrap 15

250m run

30mountain climbers

30 lunges

Tabata

Reverse burpees

01-04-2017

FITNESS

Benchmark Wod
''Kelly''
5 Rounds of
400m Run
30 Wall Ball
30 Box Jumps

31-03-2017

FITNESS

Skill: Bar Muscle up

WOD
Amrap 20min
5 Bar Muscle up/C2B/Pull Ups
15 KB Swings RX( 24kg/16kg)
35 DU/105 SJR

BURNOUT

TABATA

burpees
hollow

AMRAP 20'
250m run
20 ground to overhead
20 weighted box step ups
20 weghted sit ups

30-03-2017

FITNESS


Team of 2

80 Cal Ski
100 Box Jumps
80 1/2 Man Makers RX(20kg/12,5kg)
100 Wall Balls RX(9kg/6kg)
80 Sit ups
100 Burpees
80 Cal Row

BURNOUT

AMRAP 30

250m Run
20 Swings
40 DU
20 Wallball
40 Mountain climbers

29-03-2017

FITNESS

Strength

Front Squat
4x3 75% of 1RM
3X2 80% of 1RM
2x1 85% of 1RM

WOD
''Fran-kenstein''
21 - 15 - 9
Clusters RX( 42,5kg/30kg)
Burpee to Pull up

BURNOUT

ΕΜΟΜ 30

11/9 cal ski
15/12 box jumps
50DU
15/12 burpees
25/20 air squat
1' rest

MOBILITY

Hips

Ankle

Stretching

Quads

Hamstring

Calves