Redefining fitness at CrossFit Northzone.

(+30) 211 40 70 545 Monis Arkadiou 7 Mon - Fri 7.30 - 23.00, Sat 11.00 - 21.00
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WOD

WOD

03

08-02-2023

FITNESS

STRENGTH
Every 1:30” for 6 sets
1 snatch pull + 2 power snatch + 1 squat snatch

wod
Amrap 14′
2-4-6-8..
power snatch
after every set 35 du + 4 ohs

BURNOUT

Every 5′ for 6 sets

-500m row
-10 burpees over row
-25 wallballs

07-02-2023

FITNESS

STRENGTH
3 sets of:
10 l seated presses
10 chest supported rows
10 y raises

skill: row

wod
3 rounds of:
600m row
15 db push press
12 step over
9 db double snatch

cap:17′

BURNOUT

TEAM OF 2

16 Rounds
(I GO YOU GO)

-14/10 calories row/bike
-9 dual DB hang clean
-6 dual DB devil press

06-02-2023

FITNESS

STRENGTH
IN a 12′ window find 1 rm back squat
build up sets
10-8-5-3-1-1-1-1-1-1-….etc

WOD
Team of 2

Amrap 21′
42 thrusters 50/35
42 t2b
30 power clean
30 pull ups
18 squat clean
18 bar muscle ups/18 c2b

BURNOUT

Every 5′ for 6 sets

-500m row
-10 burpees over row
-25 wallballs

04-02-2023

FITNESS

STRENGTH
Every 2′ for 12′
5 reps deadlift with 3” pause at the top

WOD

TEAM OF  2
42-30-18
Thrusters 45/30
pull ups

rest 2′

42-30-18
devil press
250m run together after each round

03-02-2023

FITNESS

CORE STRENGTH
4 sets of
8 strict t2b
15 weighted sit ups
30” side plank ( R)
30” side plank ( L)

rest 1:30”

skill: hspu

wod
7 rnds of
7 hspu
7 burpee box jumps
21 air squat

BURNOUT

Core Strength
4 sets

-8 pike ups
-10 strict T2B
-14 DB pull throughs

AMRAP 17′
-25 calories row
-20 single arm thrustres
-15 box jumps

02-02-2023

FITNESS

STRENGTH

Every 2′ for 8′

6 bench press 75%

then

Every 2′ for 8′

10 bent over row

skill: row

wod

Emom 20′

1. 15/12 cal row

2. 20 wallballs

3. 20 swings 24/16

4. rest

 

BURNOUT

TEAM OF 2

(I GO YOU GO)

10 sets:
-15m walking goblet lunges
-30m dual KB farmers carry

THEN

(I GO YOU GO)

10 sets
-10 dual KB deadlifts
-30m shuttle run
-6 burpees over KB

01-02-2023

FITNESS

STRENGTH
In a 12′ window find 1 rm push press
build up sets
10-8-5-3-1-1-1…etc

wod
Team of 2
for time
200 du
then
2 rounds
30 power snatch 45/35
20 burpees over bar
then
50 cal bike/run
then
2 rounds
30 ohs
20 pull ups
then
200 du

cap 23′

BURNOUT

Core Strength
4 sets

-8 pike ups on row
-15 weighted sit ups
-20 hollow rocks

Rest 1:30′ b2n

AMRAP 14′
LADDER

2-4-6-8-10-…
-swings
-calories
-push ups

31-01-2023

FITNESS

STRENGTH
3 sets of
6 strict chin ups
10 arnold presses
12 reverse flys

rest 1:30”

skill: pistols

wod
4 sets of:
3′ amrap
2 rounds
8 t2b
10 pistols / lunges weighted
max cal row

rest 1′ b2n sets

BURNOUT

TEAM OF 2
(I GO YOU GO)
-10 sets-

(1:30′ on – 1:30′ off)

-40 du/60 su
-10 dual DB push press

*max reps calories*

30-01-2023

FITNESS

STRENGTH
In a 12′ window find 1 rm front squat
build up sets
10-8-5-3-1-1-1-1….etc

wod
Team of 2
for time:
50 box jump over
30 clean and jerk 50/35
50 burpees
30 clean and jerk 60/40
50 box jump over
50 burpees over bar

BURNOUT

EMOM 30′

-15/12 cal row
-25 russian swings
-18 wallballs
-18 goblet reverse lunges
-max reps burpees
-REST

 

28-01-2023

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 push jerk 65%
set 2: 3 push jerk 75%
set 3: 5 push jerk 70%
set 4: 3 push jerk 80%
set 5: 10 push jerk 55%
then
EMOM 8′
3 snatch grip deadlift with 3” slow eccentric
then
WOD
Team of 2
50 cal
50 thrusters
50 box step up
50 wallballs

27-01-2023

FITNESS

STRENGTH
4 sets of
16 split squat 1+1/4 back foot elevated
8 double kb cyclist squat 1+1/4
20 single leg hip thrust on a bench (10+10)

rest 1:30”

then
30 strict t2b
30 hollow rocks
30 weighted sit ups

then

WOD
21-15-9
burpees
c2b/pull ups

BURNOUT

Core Strength

3 sets:
-20 weighted sit ups
-30 v-sit ups
-40 russian twists

(2 sets)

AMRAP 6′
-500m row
-80 du/140 su
-10 burpees

*remaining time:max calories*

(REST 2′ B2N)

26-01-2023

FITNESS

STRENGTH
Every 2′ for 12′
set 1-2: 8 strict press
set 3-4: 6 strict press
set 5-6: 4 strict press

then

3 sets of
10 prone grip barbell rows
15 floor presses with hip extension
10 lateral raises

rest 1:30”

WOD
Amrap 11′
10 hang clean 70/50
10 hspu/hand release push ups
15 cal

BURNOUT

TEAM OF 2

20 sets:
(I GO YOU GO)

-6x8m shuttle run
-6 dual DB devil presses
-40 du/60 su

25-01-2023

FITNESS

STRENGTH
Every 2′ for 12′
set 1-2: 4 deficit deadlift 75%
set 3-4: 4 deadlift with a reset 80%
set 5-6: 4 deadlift regular 85%

then

Every 1:30” for 6 sets
1 snatch pull + 2 power snatch+1 ohs
start with 60% and build up by feel

then

Wod
21-15-9
ohs 50/35
box jump over

BURNOUT

Core Strength
4 sets:

-20 plank taps
-12 v-ups
-20 kneeling shoulder taps

AMRAP 15′

-15/12 cal row
-10 dual DB push press
-10 push ups on DB’s
-15 air squats

24-01-2023

FITNESS

STRENGTH

4 sets of
12 incline db bench press
16 one arm ring row(8+8)
12 y raises
10 diamond push ups

rest 1:30”

then

30 skull crushers
30 prone curls

then

Wod
Amrap 10′
15 cal row
12 t2b
9 burpees
6 pull ups or 3 bar muscle up

BURNOUT

TEAM OF 2

12 Rounds
(I GO YOU GO)

-12/9 cal row
-6 burpee box jump overs(75/60cm)

-THEN-

12 Rounds
(I GO YOU GO)

-12 wallballs
-6 dual DB hang cn’j

23-01-2023

FITNESS

STRENGTH

Every 2′ for 12′
set 1-2: 4 paused front squat 3” 75%
set 3-4: 4 front squat 1+1/4 75%
set 5-6: 4 regular front squat 85%

then

Emom 10′
set 1: 2 hang power clean 80%
set 2: 2 clean and jerk 80%

then

Wod
Team of 2
for time
200 du
30 s20h 60/40
50 cal
30 clusters

cap 12′

BURNOUT

a) AMRAP 9′
-250m run
-15 swings
-8 burpees

REST 1′

b) AMRAP 9′
-250m row
-15 goblet squats
-8 burpees

REST 1′

c) AMRAP 9′
-250m run
-15 s.d.h.p
-8 burpees

21-01-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press start 50% and build up

then

3 sets of
12 weighted deficit push ups
12 chest supported wide grip rows

rest 1:30”

Wod
Team of 2
500m run together
40 ohs 45/30

rest 1′

500m run together
30 squat clean 60/40

cap: 12′

20-01-2023

FITNESS

STRENGTH
4 Sets of
20 deficit reverse lunges
10 goblet squat 1+1/4 heels elevated
20 frog pumbs

rest 1:30”

then

30 strict t2b
30 v-ups
1′ weighted plank

then

Wod
21 pull ups
21 cal
15 c2b
21 cal
9 bar muscle up or strict pull ups + push ups
21 cal

cap : 12′

BURNOUT

ΕΜΟΜ 12′
(45″ on – 15″)

-battle ropes
-calories row
-plank

REST 2′

EMOM 12′
(45″ on – 15″)

-single arm devil press
-air squats
-inchworm push ups

19-01-2023

FITNESS

STRENGTH
Every 2′ for 12′
set 1-3: 6 bench press 75%
set 4-6 : 3 bench press 85%

then

3 sets of
12 bent over row
12 single arm arnold presses ( 6+6)

rest 1:30”

Wod
3 sets of
3’amrap
14-16 single db box step up
14-16 one arm hang clean and jerk
max wallballs

rest 1′ b2n sets

BURNOUT

TEAM OF 2
3 R.F.T

-1600m row
-250m run (together)
-40 synchro heavy russian swings

(Rest 1:30′ B2N)

18-01-2023

FITNESS

STRENGTH
Every 2′ for 12′
set 1-4: 5 deadlift no touching the floor 75%
set 5-8: 5 deadlift with a reset 2” pause at the floor 80%
set 8-12: 5 regular deadlift 85%

then

Every 1:30” for 6 sets
set 1-2: 1 pause snatch pull 3” pause under the knee + 1 pause power snatch + 1 ohs
set 3-4: 1 snatch pull + 1 hang power snatch + 1 ohs
set 5-6 : 2 squat snatch

Wod
for time
18-15-12
burpees over bar
12-9-6
power snatch 50/35

cap 10′

BURNOUT

Core Strength
4 sets:

-16 db pull throughs
-20 v-ups
-50 russian twists

AMRAP 15′

-10 buprees box jump overs
-20/16 cal row
-30 single arm thrusters

17-01-2023

FITNESS

STRENGTH
4 sets of
12 seated db strict press
6 weighted pull ups
3 wallwalk 3” pause at the top
12 reverse flys

rest 1:30”

then
2 sets of
15 skull crushers
15 hammer curls

then

Wod
For time
3 rounds
50 du
10 hspu
18 dn snatch

cap 10′
BURNOUT

TEAM OF 2

24 Rounds
(I GO YOU GO)

-12 push ups
-15 dual KB dealifts
-60 du/100 su

16-01-2023

FITNESS

STRENGTH
Every 2′ for 12′
set 1-4: 4 paused back squat 3” 75%
set 5-8: 4 back squat 1+1/4 75%
set 9-12: 4 regular back squat 85%

then

Every 1:30” for 6 sets
set 1-2: 1 pause clean pull 3” pause under the knee + 1 pause power clean + 1 jerk 70%
set 3-4: 1 clean pull + 1 hang clean + 1 jerk 75%
set 5-6 : 2 squat clean and jerk 80%

Wod
Team of 2
Amrap 11′
100 cal row
60 t2b
max hang clean and jerk 60/40

BURNOUT

EMOM 30′

-15/11 cal row
-50 du/100 su
-30 air squat
-14 renegade rows
-14 burpees
-REST

 

14-01-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 bench press
build up start 60%

then

3 sets of
12 incline db press
12 pendlay row

rest 1:30”

WOD
Team of 2
20 clean and jerk 60/40
20 front squat
20 sdhp
500m run
20 clean and jerk
20 front rack lunges
20 thrusters

13-01-2023

FITNESS

STRENGTH
4 sets of
16 front foot elevated split squat (8+8)
16 b stance deadlift (8+8)
30” wallsit

then

30 hip thrust feet on a bench
30 curtsy lunges (15+15)

then

wod
2 sets of
500m row
500m run

cap 11′

BURNOUT

EMOM 30′

-40″ battle ropes
-10 burpees 2 target
-14/10 cal row
-20 jumping squats
-20 heavy KB russian swings

12-01-2023

FITNESS

STRENGTH
Every 1:30” for 9 sets
set 1-3: 5 push press 65%
set 4-6: 3 push press 70%
set 7-9: 2 push press 80%

then

Emom 10′
3-5 weighted chin ups

then

Wod
2 sets of
Amrap 5′
50 du
7 hang clean 60/40
50 du
7 burpees over bar

rest 1′

second set the pattern is

35 du
3 hang clean 85/65
35 du
7 burpees over bar

BURNOUT

TEAM OF 2

FOR TIME

-1200m row
-50 hrpu
-50 push ups
-250m run together
-25 synchro burpees
-1200m row
-25 synchro burpees
-250m run together
-50 goblet squat
-50 air squat
-1200m row

11-01-2023

FITNESS

STRENGTH
Every 2′ for 12′
set 1-4: 6 deficit deadlift 60%
set 5-8: 4 deficit deadlift 70%
set 8-12: 2 deficit deadlift 80%

then

Emom 10′
3 power snatch start 60%

wod
3 rounds of
21 cal row
21 t2b

cap 10′

BURNOUT

Core Strength

4 sets
-40″ dead bug
-40″ plank
-10 pike ups on row

Rest 1:30′

Ladder for 13′
3-6-9-12-15-18-…

-dual DB hang clean
-air squats

*after each set perform
50 du/80 su*

10-01-2023

FITNESS

STRENGTH
4 sets of
10-15 ring push ups
10-12 chest supported rows
15-20” l-sit

then

2 rounds
12-15 z press
12-15 reverse flys
3 wallwalk 5” pause at the top of each rep

rest 1′ b2n

Wod
Amrap 10′
21 swings 24/16
15 goblet squat
9 box over

BURNOUT

TEAM OF 2
“Intervals”

10 Sets:
(1:30′ on – 1:30′ off)

-12/9 cal row/bike
-8 single arm heavy DB
hang snatch

*remaining time max reps
burpees box jump overs*

09-01-2023

FITNESS

STRENGTH

Every 2′ for 12′
set 1-4: 6 front squat 65%
set 5-8: 4 front squat 70%
set 8-12: 2 front squat 80%

then

Emom 10′
3 clean and jerk build up
start 60%

then

Wod
team of 2
50 thrusters 40/30
40 burpees over bar
30 pull ups

cap 9′

 

BURNOUT

AMRAP 10′
Buy in: 1000m row
-15 swings
-12 goblet squat
-9 down ups

REST 2′

AMRAP 8′
Buy in: 800m row
-12 swings
-9 goblet squat
-6 down ups

REST 2′

AMRAP 6′
Buy in: 600m row
-9 swings
-6 goblet squat
-3 down ups

07-01-2023

FITNESS

STRENGTH
4 sets of
16 split squat back foot elevated ( 8+8)
16 single leg hip thrust heel on a bench ( 8+8)
30” weighted wallsit

rest 1:30”

then
40 box step up one leg stays on the box( 20+20)
40 single leg deadlift ( 20+20)

Wod
10-8-6-4-2
devil press
bar muscle up/ x2 pull ups

cap 12′

scaled version
10-8-6-4-2
devil press
5-4-3-2-1
bar muscle up or x2 pull ups

05-01-2023

FITNESS

STRENGTH
Every 2’for 12′
set 1-4: 8 bench press 65%
set 5-8: 6 bench press 70%
set 8-12: 4 bench press 75%

then

3 sets of
12 bent over row chest supported
12 z presses
12 reverse flys

rest 1:30”

Wod
2 sets of
amrap 5′
600m row
max hang power snatch 45/35

rest 1′

repeat with max ohs

BURNOUT

Core Strength
3 sets:

-20 weighted sit ups
-15 strict knees 2 armpits
-40″ dead bug

2 sets off:

AMRAP 7′
-50/40 cal row
-250m run
-40 goblet squat

*remainig time: max calories

(REST 2′ B2N)

04-01-2023

FITNESS

STRENGTH

Every 2′ for 12′
set 1-4: 6 deadlift 65%
set 5-8: 4 deadlifts 70%
set 8-12: 2 deadlifts 80%

then

Every 1:30” for 6 sets
1 snatch pull + 1 power snatch + 1 squat snatch

Wod
30-20-10
t2b
wallballs

cap 8′

BURNOUT

TEAM OF 2

AMRAP 20′

-30″ amrap calories row
REST 30″
-30″ amrap burpee box jump overs
REST 30″

Core Strength

AMRAP 10′
-30″ plank
-20 DB pull throughs
-10 leg raises
-30″arch rocks

03-01-2023

FITNESS

GYMNASTIC STRENGTH
4 sets of
10-12 weighted push ups
6 strict pull ups
3 wallwalk
6 wallfacing hspu or regular hspu

rest 1:30”

then

75 hollow rocks
20 strict t2b

then

Wod
Amrap 10′
12 db snatch
35 du
12 one arm oh lunges
35 du

BURNOUT

TEAM OF 2
AMRAP 15′

-30/24 calories
-40 dual DB deadlifts
-50 push ups

*immediately into*

AMRAP 15′
(I GO YOU GO)

-12/8 calories
-10 single arm thrusters
-5 burpees

02-01-2023

FITNESS

‘ HAPPY NEW YEAR”

NEW STRENGTH CYCLE
LETS BUILD THAT STRENGTH!!!!!!!

STRENGTH

Every 2′ for 12′
set 1-4: 6 back squat 65%
set 5-8: 4 back squat 70%
set 8-12: 2 back squat 80%

then

Every 1:30” for 6 sets
1 clean pull + 1 power clean + 1 squat clean
start from 60% of 1 rm clean and build up

Wod
Team of 2
For time

Partner A: 50 cal row
Partner B: 30 power clean 65% of the previous lift

then change

BURNOUT

AMRAP 23′
TEAM OF 2

6 Rounds
-20 burpees
-23 calories row

REST 2′

6 Rounds
-20 wallballs
-23 dual DB hang snatch

30-12-2022

FITNESS

CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. dead bug
2. strict t2b
3. plank with hip rotations

wod
for time
500m row/ski
50 push ups
100 du
25 burpees to target
500m row/ski
10 wallwalk
100 du
50 air squat
500m row/ski

cap 23′

BURNOUT

Core Strength
3 sets:
-10 strict knees 2 armpits
-10 kipping knees 2 armpits
-20 weighted sit ups

TEAM OF 2

(2 sets)
AMRAP 8′
-10 synchro sinlge arm devil press
-10 synchro hrpu
-30 goblet squat

29-12-2022

FITNESS

skill: bar muscle up

version 1
progression strength
3 sets of
6 kipping pull ups focus on lats
5 transition with a box or a band

version 2
3 sets of
7 t2b
5 pull ups
3 bar muscle up

rest 1′

wod
”DT”
5 rnds of
12 deadlift 70/50
9 hang clean
6 jerk

BURNOUT 

EMOM 30′
(40″ on – 20″ off)

-half kneeling landmine press (R)
-half kneeling landmine press (L)
-battle ropes
-row
-burpees
-air squats

28-12-2022

FITNESS

STRENGTH
Every 1:30” for 8 sets
1 power snatch + 1 squat snatch + 1 ohs
build up

wod
Emom 20′
1.15/12 cal row/bike/air runner
2. 18 – 20 wallballs
3.50 du
4.max power snatch 40/30
5. rest

 

BURNOUT 

Core Strength
4 sets:
-15 weighted sit ups
-30 hollow rocks
-30″-30″ bird dog hold

AMRAP 14′
-15 leg raises
-20 swings
-15 wallballs
-20 reverse lunges
-80 du/140 su

 

27-12-2022

FITNESS

STRENGTH
3 sets of:
8 split squat each leg front foot elevated
10 dbs romanian deadlift with 2” pause at the bottom

rest 1:30”

skill: hspu

wod
Amrap 13′
8 strict deficit hspu/kipping/regular /hand release push ups
12 box jump over
16 swings

 

BURNOUT 

TEAM OF 2
10 rounds:
(I GO YOU GO)

-12 dual KB front rack squat
-14 gorilla rows
-8 burpees over KB

REST 2′

10 rounds
-8 synchro swings
-15 synchro medball sit ups

23-12-2022

FITNESS

STRENGTH
3 sets of
8 split squat each leg back foot elevated
30” wallsit elevated
8 each leg reverse lunge both foot on plate
rest 1:30”

WOD
Amrap 8′
10 cal row
10 burpee pull up

rest 2′

Amrap 8′
10 cal row
10 box jumps

BURNOUT

2 sets off:

AMRAP 14′
-10 step ups
-10 single arm DB snatch
-10 burpees over DB
-10 box jumps
-10 burpees over DB

( REST 2′ B2N )

22-12-2022

FITNESS

STRENGTH
”12 DAYS OF CHRISTMAS”
1 cluster 60/40
2 clean and jerk
3 hang clean
4 push press
5 deadlift
6 burpees over bar
7 hspu
8 box over
9 t2b
10 wallball
11 cals
12 bar muscle up/pull ups

cap 36′

how it works:
1
2+1
3+2+1
4+3+2+1
5+4+3+2+1
6+5+4+3+2+1

BURNOUT

TEAM OF 2

(1:30′ on – 1:30′ off)
10 sets

-15/11 calories row
-15 wallballs
*max burpees over row*

21-12-2022

FITNESS

CORE STRENGTH
For time:
50-40-30-20-10
sit ups
plank seconds
v-ups

cap 15′

wod
4 rounds
15 double db hang snatch
50 du
15 push ups to dbs
50 du
15 step up over

BURNOUT

EMOM 30′

-15/12 calories row
-45″ battle ropes
-45″ landmine rotations
-15-20 goblet squats
-20 single arm russian swings
-50 du/80 su

20-12-2022

FITNESS

SKILL: rope climbs

strength
3 sets of
3 rope pull ups
2 progressions with the foot/or 1 regular
20 hollow rocks

wod
Emom 20′
1. 1-3 ropeclimbs
2. 20 wallballs
3. 20 swings
4. 15 hand release push ups
5. rest

BURNOUT

TEAM OF 2

16 Rounds
(I GO YOU GO)

-14/10 calories row/bike
-9 dual DB hang clean
-6 dual DB devil press

19-12-2022

FITNESS

STRENGTH

Every 2′ for 10′
2 push press + 2 push jerk
build up

wod
Team of 2
for time
Amrap 10′
20 power clean 60/40
20 burpees
20 front squat

rest 2′

Amrap 10′
20 hang clean
20 cal
20 t2b

BURNOUT

AMRAP 8′
Buy in: 750m run
THEN
-10 swings
-10 wallballs

REST 2′

AMRAP 8′
Buy in: 750m run
THEN
-10 medball sit ups
-10 leg raises

REST 2′

AMRAP 8′
Buy in: 750m run
THEN
-20 KB russian twists
-10 burpees over KB

17-12-2022

FITNESS

With a running clock
0:00-10:00
find a heavy complex of
1 clean pull + 1 power clean + 3 front squat

10:00-12:00
rest
12:00-24:00
amrap ( i go you go)
7 box jumps
7 deadlift
7 burpees over bar
24:00-26:00
rest
26:00-38:00
100 cal
100 wallballs
any remainig time max reps clean and jerk 60/40

16-11-2022

FITNESS

“STRENGTH
3 sets of
10 z press
12 chest supported rows
12 reverse flys

rest 1:30”

skill: hspu

wod
”MARY”
Amrap 20′
5 hspu
10 pistols
15 pull ups “

 

BURNOUT 

Buy in:1200/1000m row

THEN

5 R.F.T
-6 man makers
-10 burpees
-20 leg raises

Core Strength

3 sets:
-15 weighted sit ups
-30 plank taps
-15 arch rocks

15-12-2022

FITNESS

STRENGTH
Every 1:30” for 6 sets
10 barbell split squat build up

skill: turkish get up

WOD
10 turkish get ups 24/16
25 cal row
30 swings
8 turkish get ups
20 cal row
25 swings
6 turkish get ups
15 cal row
20 swings
4 turkish get ups
10 cal row
15 swings
2 turkish get

BURNOUT

TEAM OF 2
(I GO YOU GO)
20 sets off:

-14/10 cal row
-14 renegade rows/
10 dual db hang snatch

*alternating sets*

14-12-2022

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 dadlift 75%
set 2: 3 deadlift 80%
set 3: 2 deadlift 90%
set 4 : 1+ deadlift 95%
set 5: 8 deadlift 60%

WOD
Team of 2
42-30-18
hang power snatch 45/35
t2b
* after each set 15 synchro burpees

BURNOUT

Core Strength
EMOM 12′
(40″ on – 20″ off)

-plank
-hollow rocks
inchworm push ups

AMRAP 15′
-250m run
-20 wallballs
-15 medball sit ups
-10 down ups

13-12-2022

FITNESS

STRENGTH
3 sets of
10-15 ring push ups 10” hold last rep
5 chin ups 10” hold last rep
15 reverse flys
3 wallwalk

rest 1:30”

skill: hswalk or hspu

WOD
4 rounds of
7,5m hswalk/8 hspu
35 du
25 air squat
35 du
15 box jump over

BURNOUT

TEAM OF 2

14 Rounds
(I GO YOU GO)

-9 dual DB hang clean
-6 front squat
-3 thrustes
-5 burpee box jump overs

12-12-2022

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 back squat 75%
set 2: 3 back squat 80%
set 3: 2 back squat 90%
set 4 : 1+ back squat 95%
set 5: 8 back squat 60%

WOD
AMRAP 18΄

Partner A:
3 rnds of
8 hang power clean + 8 s2oh 60/40

Parnter B:
3 rnds of
12 t2b + 9 burpees

when each athlete finish 3 rounds then change, after that in
the remaining time

amrap
30 clusters 50/35
30 cal

BURNOUT 

9 sets:
(2′ on – 1′ off)

-20/15 cal row
*remaining time alternating sets:
a) swings
b) s.d.h.p
c )burpee over KB

10-12-2022

FITNESS

STRENGTH
4 sets of
8 bench press
10 bent over row

rest 1′ b2n sets

wod
Team of 2
buy in: 1000m run

then
3 rnds of
30 double kb front squat 2×24/2×16
30 swings 24/16
30 cal row

09-12-2022

FITNESS

STRENGTH ( for time)
12-9-6-9-12
strict ring dips

*15 v-ups + 10 hollow rocks

skill: hspu

WOD
Amrap 15′
40 box jumps
30 burpees to target
20 hspu or pike push ups

 

BURNOUT 

Emom 9’
-45” battle ropes
-16 renegade rows
-45” plank

Rest 2’

Emom 9’
-45” Russian swings
-16 v-ups
-45” burpees

Rest 2’

Emom 9’
-45” jumping squats
-16/12 cal row
-45” Russian twists

08-12-2022

FITNESS

STRENGTH
Every 2′ for 10′
1 snatch pull + 1 hang squat snatch + 1 ohs
build up

wod
for time:
5 rnds of
7 power snatch 45/35
14 t2b
30 air squat

BURNOUT

TEAM OF 2
16 SETS OFF:
( I GO YOU GO)

-10 goblet squat
-10 box jump overs (70/60cm)
-5/5 single arm snatch

07-12-2022

FITNESS

STRENGTH
Front squat
Every 2′ for 10′
4 reps 3” pause at the botom 70%

skill: bar muscle up

wod
5 sets of
2′ on – 2′ off
12-15 cal row
6-8 burpees
max bar muscle up /pull ups

BURNOUT

Core Strength
3 sets:

-10 pike ups on row
-12 strict knees 2 elbows
-15 weighted sit ups
-30″ plank

REST 1:30′ B2N

AMRAP 14′
-80 du/120 su
-12 chest 2 ground
-25/20 cal row

06-12-2022

FITNESS

STRENGTH
15-12-9-6
weighted close grip push ups
12-9-6-3
strict pull ups

skill: hswalk

wod
Amrap 12′
10m hswalk / 2-3 wallwalk
10 one arm hang clean and jerk
50 du
8 single arm devil press

BURNOUT

TEAM OF 2
(1:30′ ON 1:30′ OFF)

16 ROUNDS
(I GO YOU GO)

-18/14 calories row/bike
*remainig time:
max reps Kb hang clean (alt)

05-12-2022

FITNESS

STRENGTH
Every 1:30” for 10 sets
1 clean pull + 1 hang squat clean + 1 front squat
build up start from 60% 1rm clean

wod
Team of 2
for time
2 rounds of:
30 clean and jerk 60/40
100 wallballs
60 cal row

cap 22′

BURNOUT

TEAM OF 2

AMRAP 15′
-50 cal row
-40 synchro swings
-30 synhro goblet reverse lunges

REST 2′

AMRAP 15′
-250m run together
-40 burpees
-30 synchro air squats

03-12-2022

FITNESS

WOD
STRENGTH
Every 1:30” for 9 sets
1 power clean + 3 push jerk

wod
Team of 2

for time
buy in : 1000m row
then
5 rnds
12 clean and jerk 70/50
18 burpee pull ups
24 single arm box step over

02-12-2022

FITNESS 

core strength
for time
21 t2b kipping
21 v-ups
50 russian twist
18 t2b kipping
18 v-ups
40 russian twist
15 t2b kipping
15 v-ups
30 russian twist
12 t2b kipping
12 v-ups
20 russian twist

skil: bar muscle up

WOD
Amrap 12′
5 bar muscle up
7 burpee box jump over
75 du
7 strict hspu

BURNOUT

AMRAP 13′
-25/20 cal row
-20 swings
-15 overhead lunges

REST 3′

AMRAP 13′
-25 box jumps
-20 push ups
-15/12 cal bike

01-12-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift build up

Partner wod
14 rounds (i go you go)
15/12 cal
10 thrusters 45/35

BURNOUT

EMOM 12′
(40″ ON 20” OFF)
-battle ropes
-rope jumps
-burpees

REST 3′

EMOM 12′
(40” ON 20” OFF)
-calories
-leg raises
-wallballs

30-11-2022

FITNESS

STRENGTH
Every 2′ for 10′
4 back squat 1+1/4 70% of 1 rm

wod
4 sets of
30 wallballs
10 power clean 70/50

rest 2′ b2n sets

BURNOUT

5 ROUNDS:
-250 m run
-25 air squat
-50 du/80 su

THEN

5 ROUNDS
-250m row
-10 burpees
-15 v-ups

29-11-2022

FITNESS

STRENGTH
3 set of
10 ring push ups 10” pause at the top
5 weighted pull ups
6-8 strict hspu 2” pause at the bottom
15 reverse flys

rest 1:30”

skill: pistols

WOD
30-20-10
db snatch
pistols or any progression / reverse lunges
50 du after every set

BURNOUT

TEAM OF 2
16 R.F.T
(I GO YOU GO)

-12/9 calories row/bike
-9 box jump overs (70/60cm)
-6 single arm heavy devil press

28-11-2022

FITNESS

STRENGTH
Every 2′ for 12′
2 power snatch +
1 squat snatch

WOD
Team of 2
3 rounds of
20 t2b
20 power snatch 45/30
20 burpees over bar

then

3 rounds of
20 pull ups
20 ohs
20 burpees over bar

 

BURNOUT 

EMOM 30′

-15/12 cal row
-15-20 swings
-30″ hollow hold
-10 burpees over row
-20 goblet squat
-REST

26-11-2022

FITNESS

WITH A RUNNING CLOCK
0:00-10:00
Find a heavy complex of
1 clean pull with 3” pause at the knee + 1 power clean + 2 jerk

10:00-12:00
rest

12:00-30:00
for time
3 rounds
20 power clean 60/35
20 pull ups
20 s2oh
20 t2b

30:00 – 35:00
amrap i go you go
5 deadlift go heavy
10 push ups

25-11-2022

FITNESS

STRENGTH
3 sets of
10 z press
10 chest supported rows
12 y raises

rest 1′

WOD
Emom 20′
1.10 box step up + max devil press
2. rest
3. max cal
4.rest

BURNOUT

TEAM OF 2
20 R.F.T
(I GO YOU GO)

-50 du/80 su
-7 burpee box jump overs
-12 dual DB push press

24-11-2022

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat with 3” pause at the bottom

skill: hspu

wod
5 set of
10 hspu
35 du
10 burpee to target
35 du

BURNOUT

TEAM OF 2

AMRAP 25′
-500m run
-50 wallballs
-50 cal row

23-11-2022

FITNESS

STRENGTH
Every 1:30” for 9′
1 hang power snatch + 1 squat snatch + 1 ohs
build up

skill: butterfly pull ups /kipping pull ups

WOD
for time
15-10-5
power snatch 45/30
30-20-10
wallballs

immediately into

10-20-30
pull ups
5-10-15
ohs

BURNOUT

EMOM 30′
(40″ on 20″)

-plank
-leg raises
-push ups
-dual db deadlifts
-hollow
-rope jumps

22-11-2022

FITNESS

STRENGTH
3 sets of
12 floor presses with hip extesion
6 strict pull ups
8 ring dips / or dips regular
16 one arm ring rows ( 8+8)
rest 1:30”

Wod
4 sets of
Amrap 4′
500m row
max burpee box jumps
rest 1:30”

 

BURNOUT

TEAM OF 2
7 SETS:
(2″ on 2′ off)

-16/12 cal row
-10 dual DB snatch from floor
*remaining time:
max burpees over db

 

21-11-2022

FITNESS

STRENGTH
in a 10′ minute window find
3 rm hang power clean

WOD
team of 2
250m run together
40 hang clean and jerk 60/40
250m run together
40 front rack lunges
250m run together
40 t2b
250m run together
40 burpees over bar
250m run together

BURNOUT 

AMRAP 8′
-12/9 cal row
-10 burpees

REST 2′

Amrap 8′
-50 du/80 su
-8 single arm devil press

REST 2′

Amrap 8′
-250m run
-10 wallballs

19-11-2022

FITNESS

With a running clock

0:00 – 10:00
build to a heavy complex of
1 clean pull+1 power clean+1 squat clean + 1 jerk

rest 2′

12:00-20:00
Amrap i go you go
12 cal
9 burpees over bar
6 ground to oh 60/40

rest 2′

22:00-32:00
250m farmers carry
50 pull ups
60 synchro push ups
max thrusters in the remaining time 45/35

18-11-2022

FITNESS

CORE STRENGTH
4 sets of
8 strict t2b
15 weighted sit ups
30” side plank ( R)
30” side plank ( L)

rest 1:30”

skill: hspu

Wod
15-12-9-12-15
cal
hspu
x2 squat

b2n rounds 30 du

BURNOUT

Upper body strength
3 sets of:
-10 arnold presses
-12 front raises
-10/8 push on DBs with pause

Rest 1′ b2n

2 SETS OF:
Amrap 7′
-15/12 calories
-10 burpees
-50 du/80 su

REST 2′ B2N

17-11-2022

FITNESS

STRENGTH
Every 2′ for 8′
6 bench press 75%

then

Every 2′ for 8′
10 bent over row

Wod
3 rounds
15 wallballs
10 deadlift 100/70

rest 2′

3 rounds
15 wallballs
5 deadlift 120/90

BURNOUT

TEAM OF 2
7 SETS:
(2′ on 2′ off)
-12 dual DB deadlift
-9 dual DB hang clean
-6 dual DB hang cluster
*remaining time max cal row

16-11-2022

FITNESS

STRENGTH
In a 12′ window find 1 rm push press
build up sets
10-8-5-3-1-1-1…etc

wod
2 sets of
Emom 9′
1. 5 power snatch + 3 ohs 50/35
2.15 box jump over
3. 10 burpees over bar

rest 3′ b2n sets

BURNOUT

Core Strength
4 sets
-10 v-ups
-10 sit ups
-10 v-ups
-10 hollow rocks

AMRAP 15′
-250m run
-12/8 inchworm h.r.p.u

15-11-2022

FITNESS

STRENGTH
3 sets of
6 strict chin ups
10 arnold presses
12 reverse flys

rest 1:30”

skill: bar muscle ups

WOD
Amrap 12′
3 bar muscle up
12 db snatch alternate
2 bar muscle up
50 du
1 bar muscle up
12 db squat clean ( 6+6)

 

BURNOUT

TEAM OF 2

20 RFT
(I GO YOU GO)
-50 du/70 su
-10 burpees
-10 single arm heavy DB snatch

14-11-2022

FITNESS

STRENGTH
In a 12′ window find 1 rm front squat
build up sets
10-8-5-3-1-1-1-1….etc

WOD
Team of 2
partner A : DT= 12 deadlift + 9 hang clean + 6 jerk 70/50
partner B: Amrap row

workout end when you complete 3000m

BURNOUT

LADDER for 20′
2-4-6-8-10-…
-wallballs
-medball sit ups
-sumo deadlift
*after each round 12/8 cal row

TABATA
-hollow
-plank

12-11-2022

FITNESS

STRENGTH
Every 2′ for 10′
10 back rack reverse lunges
build up to a heavy set

WOD
Emom 20′
1. 12 front squat 60/40
2. 12 cals
3. 10 t2b + max du
4. rest

11-11-2022

FITNESS

skill: ring muscle up

strength
3 sets of
10 ring rows false grip / 5 false grip strict ring pull ups
6-10 ring dips + 10” ring support
2 ring muscle up/ 3 transition with a band
10 rings kipping

rest 1:30”

wod
For time
2 rounds of
5 ring muscle up/10 ring pull ups
10 burpees
15 air squat
then
1200m row
then
2 rounds
5 ring muscle ups/10 ring pull ups
10 burpees
15 air squat

BURNOUT

TEAM OF 2


AMRAP 20′

-50 wallballs
-40 calories
-30 single arm DB devil press

EMOM 12′

-plank
-sit ups
-arch rocks

REST

10-11-2022

FITNESS

STRENGTH
In a 10′ window find 1 rm deadlift
build up sets
10-8-5-3-1-1-1-1-..etc

wod
3 sets of
Amrap 6′
5 power clean
8 hspu/ hand release push ups
15 wallballs

rest 2′ b2n sets

BURNOUT

TEAM OF 2
AMRAP 13′
(I GO YOU GO)
15 swings
-10 goblet squat
-5 burpees

REST 3′

AMRAP 13′
(I GO YOU GO)
-5 burpees
-10 v-ups
-40 du/80 su

09-11-2022

FITNESS

STRENGTH
Every 1:30” for 6 sets
1 snatch pull + 2 power snatch + 1 squat snatch

wod
Amrap 14′
2-4-6-8..
power snatch
after every set 35 du + 4 ohs

BURNOUT

TEAM OF 2
AMRAP 22′
250m run together
30 synchro burpees
40 dual db hang snatch
50 partner sit ups

08-11-2022

FITNESS

STRENGTH
3 sets of:
10 l seated presses
10 chest supported rows
10 y raises

skill: row

wod
3 rounds of:
600m row
15 db push press
12 step over
9 db double snatch

cap:17′

BURNOUT

EMOM 12′
-15/11 cal row
-15 box jumps
-50 du/80 su

REST 3′

EMOM 12′
-13/9 cal bike
-6 dual DB devil press
-50 du/80 su

07-11-2022

FITNESS

STRENGTH
IN a 12′ window find 1 rm back squat
build up sets
10-8-5-3-1-1-1-1-1-1-….etc

WOD
Team of 2

Amrap 21′
42 thrusters 50/35
42 t2b
30 power clean
30 pull ups
18 squat clean
18 bar muscle ups/18 c2b

BURNOUT

Core Strength
3 sets:
-30 plank taps on DB
-20 DB pull throughs
-10 v-ups

5 RFT
-250m run
-20 DB single arm thrustres
-15 leg raises

05-11-2022

FITNESS

‘THEODOROS”

Part 1
EMOM 10′
6 db snatch 22,5/15
6 db push press
6 db oh lunges

* alternate arm each round

rest 2′

part 2

Every 6′ for 30’
6 bar muscle up or (6 pull ups + 6 push ups )
11 bar facing burpees
16 wallballs
31 du/62 s.u
10 deadlift 100/70
22 weighted sit ups

04-11-2022

 

FITNESS

STRENGTH
4 set of
16 Split squat (8+8) back foot elevated
12 stiff leg deadlift deficit

rest 1:30”

Then

4 sets of
16 curtsy squat deficit
30” weighted wallsit

rest 1:30”

WOD
Amrap 6′
12 t2b
6 burpee box jump over

rest 1′

Amrap 6′
12 pull ups
6 hspu

BURNOUT

Core Strength
4 sets
-40″ bird-dog hold
-40″ bird-dog hold
-15 weighted sit ups
-30″ plank

REST 1′ B2N

LADDER for 12′
2-4-6-8-10-…
-push ups
-single arm overhead lunges
-g2oh (with plate)

03-11-2022

FITNESS

STRENGTH
Every 2′ for 12′
6 bench press 3” pause at the bottom

then

4 sets of
12 pendlay rows
8 pike push ups
y raises standing position 12

rest 1:30”

WOD
Amrap 7′
7 hang power clean 45/30
35 du
7 front squat

BURNOUT

7 SETS OF:

AMRAP 2′
-10 burpees
-15 box jump overs
*max reps swings

REST 2′ B2N

02-11-2022

FITNESS

STRENGTH
Every 2′ for 12′
snatch grip deadlift
set 1: 5 reps 70% of 1 rm deadlift
set 2: 3 reps 80% of 1 rm deadlift

then

2 sets of
Emom 6′
1. 4 power snatch 60%
2. 3 power snatch 70%
3. 2 power snatch 80%

Wod
team of 2
2 sets of
30 ohs 50/35
500m run together

BURNOUT

EMOM 30′

-60 du/120 su
-18 one arm thruster
-18 one arm hang snatch
-max reps air squats
-REST

01-11-2022

FITNESS

STRENGTH
Every 2′ for 12′
8 strict press with 2 dbs
4 strict pull ups

then

3/4 sets of
12 ring push ups + 10″
12 db rows
12 reverse flys

rest 1:30”

wod
Amrap 10′
100 du /200 s.u
30 box jump over
8 wallwalk
30 cal row
max wallballs

BURNOUT

TEAM OF 2

AMRAP 13′
(I GO YOU GO)
-10/8 cal bike
-8 dual db’s burpee deadlift

REST 4′

AMRAP 13′
(I GO YOU GO)
-12/9 cal row
-15 wallballs

31-10-2022

FITNESS

STRENGTH
Every 2′ for 12′
front squat
5 reps ( first 3 reps pause 3” at the bottom last 2 reps regular tempo)

2 sets of
Emom 6′
1. 3 clean and jerk 60%
2. 2 clean and jerk 70%
3. 1 clean and jerk 80%

rest 2′ b2n sets ( increase 5% in the second set each minute )

WOD
42-30-18
pull ups
swings
burpees to target

BURNOUT

AMRAP 13′
-10/8 cal row
-15 leg raises
-10 burpees

REST 4′

AMRAP 13′
-12 renegade rows
-12 push ups on db’s
-50 du/100 su

29-10-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press 1+1/4
70% of 1 rm strict press

then

4 sets of
12 incline db press
12 chest supported rows

rest 1:30”

WOD
Team of 2
20 clean and jerk
20 front squat
20 sdhp
500m run
20 clean and jerk
20 front rack lunges
20 thrusters

27-10-2022

FITNESS

STRENGTH
Every 2′ for 12′
deficit deadlift
set 1: 8 reps
set 2: 4 reps
set 3: 8 reps
set 4: 4 reps
set 5: 8 reps
set 6: 4 reps

then

Every 1:30” for 9 sets
2 hang power snatch + 1 ohs 2” pause at the bottom + 2 snatch press behind the neck

Wod
for time
10-8-6
devil press
15-15-15
pull ups

BURNOUT

7 SETS

AMRAP 2′

-50 du/100 su
-16 DB snatch
*max reps bupree box jumps

REST 2′ B2N SETS

26-10-2022

FITNESS

STRENGTH
Every 2′ for 12′
12 front rack reverse lunges
build up

then

4 rounds
12 1+1/4 split squat ( 6 each leg )
30” wallsit
20 hip thrust heels on a bench or box

rest 1:30” b2n sets

Wod
team of 2
2 rounds
40 wall balls
40 cal
40 box jump over

cap 12

BURNOUT

AMRAP 15′
-500m run
-10 inchworm push ups
-5 dual DB devil press

Core Strength
3 sets
-20 hollow rocks
-20 slow m.climbers
-30 russian twists

25-10-2022

FITNESS

GYMNASTIC STRENGTH
5 set of
12 ring push ups + 10″ hold
5 chin ups 3” hold at the top
12 pike push ups
15″ hanstand hold

then
2 sets of
15 skull crushers on the floor
15 reverse flys
15 ring rows + 10” hold at the top 2 last reps

rest 1:30” b2n sets

WOD
For time
21-15-9
t2b
2xdu

500m row b2n sets

BURNOUT

TEAM OF 2

AMRAP 13′
(I GO YOU GO)
-12/9 cal bike
-12 dual DB hang snatch

REST 4′

AMRAP 13′
(I GO YOU GO)
-50 du/100 su
-15 leg raises

24-10-2022

FITNESS

STRENGTH
Every 2′ for 12′
back squat
5 reps ( first 3 reps pause 3” at the bottom last 2 reps regular tempo)

Every 1:30” for 9 sets
build every set
set 1: 3 hang squat clean
set 2: 2 hang squat clean + 1 jerk
set 3: 1 hang squat clean + 1 jerk
continue the same sequence

Wod
Team of 2
Amrap 9′
100 cal
max clusters 60/40

BURNOUT

EMOM 30′

-14/10 cal row
-8 burpee box jumps
-20 leg raises
-max rope jumps
-REST

22-10-2022

FITNESS

STRENGTH
Every 2′ for 12′
16 (8+8)split squat back foot elevated

then

4 sets of
10 heavy goblet squat 1+1/4
10 floor presses hip extesion stance

rest 1:30”

Wod
15-12-9
clean and jerk 60/40
burpees over bar

after every round 50 du

21-10-2022

FITNESS

Strength
4 sets of
16 reverse lunges deficit
12 deficit deadlift with kb

rest 1′ b2n

4 sets of
16 one arm db strict press
20 hip thrust heels on a bench or box

rest 1′ b2n

Wod
Team of 2
Amrap 5′
max rope climbs

rest 1′

Amrap 5′
max wallballs

BURNOUT

AMRAP 7′
-12/9 calories
-10 one arm heavy DB thrusters

REST 2′

AMRAP 7′
-70 du/140 su
-10 one arm heavy DB hang snatch

REST 2′

AMRAP 7′
-8 burpees
-10 one arm heavy DB hang clean

20-10-2022

FITNESS

STRENGTH
Every 1:30” for 10 sets
2 push press + 2 push jerk
build up not above 85% of push press

then

4 sets of
12 bent over row
8 deficit push ups weighted if possiple

rest 1:30”

wod
3 rounds of
20 heavy swings
100 du
cap 8′

BURNOUT

AMRAP 13′
-60 du/120 su
-8 hrpu
15 v-ups
-30 du/60 su
-8 v-ups
-8 hrpu

Core Stength
3 sets
-40 plate russian twists
-30 plate sit ups
-20″ arch hold

 

 

19-10-2022

FITNESS

STRENGTH
Every 2′ for 10′
deadlift with 3” pause under the knee
set 1: 5 reps 65%
set 2: 3 reps 75%
set 3: 5 reps 65%
set 4: 3 reps 75%
set 5: 10 reps 60% regular reps no touching the floor

then

Every 1:30” for 9 sets
2 power snatch + 1 squat snatch

Wod
21-15-9
strict hspu ( pike push ups )
cals

BURNOUT 

TEAM OF 2

AMRAP 14′
(I GO YOU GO)
-8/6 cal row
-6 burpees over row
-2 dual DB man makers

REST 2′

AMRAP 14′
(I GO YOU GO)
-250m run together
-30 synchro air squats
-30″ plank

18-10-2022

FITNESS

STRENGTH
Every 1:30” for 10 sets
3 strict weighted pull ups or / 6 regular

then

Every 2′ for 10′
8 db bench press 3” pause at the bottom

then

WOD
Amrap 10′
20 db snatch
35 du
20 push ups
35 du
20 goblet squat

BURNOUT

Core Strength
EMOM 12′
-40″ arch rocks
-12-15 v-ups
-45″ russian twists

LADDER 12′
2-4-6-8-10-…
-one arm DB devil press
-one arm thrusters
*after each round 10 push ups + 40 du/60 su

17-10-2022

FITNESS

STRENGTH
Every 2′ for 10′
front squat
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
2 power clean + 2 squat clean
build up

then

wod
team of 2
3 rounds of
30 thrusters 40/30
15 synchro t2b

cap 12′

BURNOUT 

TEAM OF 2
AMRAP 13′
-20 burpees
-30 medball sit ups
-40 calories

REST 4′

AMRAP 13′
-20 synchro sumo deadlifts
-20 synchro leg raises
-40 push ups

15-10-2022

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 strict press
set 2: 3 strict press
set 3: 5 strict press
set 4: 3 strict press
set 5 : 10 strict press

then

4 sets of
6 strict pull ups weighted if possible
30” front rack hold

then

wod
Team of 2
30 hang power clean go as heavy as possible
30 cal
30 jerk
30 cal

cap 10′

14-10-2022

FITNESS

STRENGTH
Every 2′ for 10′
(8+8) split squat each leg

then

4 supersets of
15 kb deficit deadlift
12 deficit reverse lunges

then

wod
for time:
500m run
30 burpees to target
500m row

BURNOUT 

EMOM 9′
-15/12 cal row
-45″ hollow hold
-12 hrpu

REST 1′

EMOM 9′
-20 jumping lunges
-45″ plank
-18 wallballs

REST 1′

EMOM 9′
-12 push ups+5 burpees
-45″ handstand hold on floor
-12 sumo dl high pull

13-10-2022

FITNESS

STRENGTH
Every 2′ for 10′
8 bench press across all sets

then

4 sets of
8 bent over row
10 arnold presses

rest 1:30”

then
WOD
”Fran”
21-15-9
thrusters 40/30
pull ups

cap 7′

BURNOUT

Core Strength
4 sets
-20 hollow rocks
-15 v-ups
-10 inchworms

Rest 1-1:30

Amrap 13′
-30 air squar
-5 burpees
-70 d.u/120 s.u
-5 burpees

12-10-2022

FITNESS

Every 2′ for 10′
deadlift
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
1 snatch pull + 2 hang power snatch + 1 ohs

then

wod
”isabel”
30 snatches 60/40

cap 6′

BURNOUT

TEAM OF 2

AMRAP 13′
-250m run together
-40 dual DB push press
-30 step overs

REST 3′

AMRAP 13′
-80 du/160 su
-15 synchro leg raises
-30 synhro medball sit ups

11-10-2022

FITNESS

GYMNASTIC STRENGTH
5 set of
6 strict chin ups
3 wallwalk
6 ring dips
3 wallwalk
6 strict t2b

rest 1′ b2n sets

then
50 deficit push ups
50 ring rows

then

wod
500 m row
100 du /200
30 pistols
30 t2b

cap 9′

BURNOUT

EMOM 12′
-15/11 cal row
-8 burpees over DB
-16 heavy DB one arm snatch

REST 3′

EMOM 12′
-15m shuttle runs
-20 goblet squats
-50 du/100 su

10-10-2022

FITNESS

‘STRENGTH MONTH”

Every 2′ for 10′
back squat
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
1 clean pull + 2 hang power clean + 1 jerk

then

wod
Team of 2
Amrap 7’
250m run together
20 synchronized burpees
max clean and jerk 60/40

BURNOUT

AMRAP 6′
-12/8 cal row
-10 one arm thrusters

REST 1′

AMRAP 6′
-5 burpee box jump overs
-12 dips on box

REST 1′

AMRAP 6′
-30 du/60 su
-10 push ups

REST 1′

AMRAP 6′
-12 leg raises
-12 dual DB hang snatch

08-10-2022

FITNESS

“team of 2
with a running clock
0:00 – 10:00
find a heavy complex of
2 squat clean + 2 power clean

10:00 – 12:00
rest

12:00 – 32:00
Amrap
50 cal row
20 clean and jerk 60/40
50 burpees to target
20 bear complex

32:00-35:00
max dead hang from the pull up bar
if you break 10 synchro push ups

07-10-2022

FITNESS

STRENGTH
3 sets of
10 split squat each leg
10 single arm press frome seated position
15”-20” l-sit hold
rest 1:30”

WOD
6 sets of
7 burpee box jumps
7 t2b
21 air squat
7 deficit push ups
7 burpee box jumps

rest 1′ b2n sets

BURNOUT

ΕΜΟΜ 12′
-15/11 cal row
-15 dual DB hang clean
-15 air squat

REST 3′

EMOM 12′
-15 box jumps
-60 du/120 su
-8 burpees

06-10-2022

FITNESS

STRENGTH
Every 2′ for 10′
1 snatch pull + 2 power snatch + 1ohs

skill: bar muscle up

wod
Team of 2
10-8-6-4-2
power snatch
bar muscle up/+5 reps pull ups
* 15 cal each athlete

BURNOUT

Core Strength
4 sets
-12 DB pull throughs
-15 hollow rocks
-15 v-sit ups

3-4 RFT
-500m run
-20 dual DB push press
-10 burpee 2 leg raise

05-10-2022

FITNESS 

STRENGTH
in a 10′ window find 5 rm back squat

Wod
For time
500m run
15 devil press
15 thrusters with dbs
500m run
10 devil press
10 thrusters
500m run
5 devil press
5 thrusters

BURNOUT 

TEAM OF 2

AMRAP 13′
Buy in: 750m run together
-then-

(I GO YOU GO)
-6 one arm devil press
-12 overhead lunges

REST 4′

AMRAP 13′
Buy in: 1000m row
-then-

(I GO YOU GO)
-6 burpees over row
-8 box jumps over

04-10-2022

FITNESS

skill: hspu

STRENGTH
3 sets of
8 pike push ups or / 8 deficit strict hspu
10 ring rows 3” pause at the top
10 deficit push ups
5 strict chin ups

rest 1:30”

Wod
3 sets of
Amrap 5′
500m row
50 du /100 s.u
max box over

rest 1′ b2n sets

BURNOUT

EMOM 30′

-14 step ups
-15 dual DB dealift
-15 leg raises
-15m-15m shuttle runs
-30″ plank

03-10-2022

FITNESS 

STRENGTH
Every 2′ for 10′
1 clean deadlift + 2 squat clean + 1 jerk
build up

wod
Team of 2
3 rounds of
30 deadlift 100/80
30 burpees over bar

rest 3′

3 rounds of
30 push press 60/40
30 t2b

BURNOUT

AMRAP 7′
Buy in: 25 burpees
-10 air squat
-50 du/100 s.u

REST 2′

AMRAP 7′
Buy in: 25 burpees
-20 goblet reverse lunges
-10 jumping squat

REST 2′

AMRAP 7′
Buy in: 25 burpees
-10 hrpu
-50 du/100 su

01-10-2022

FITNESS

STRENGTH
85% of front squat
EMOM 12′
1.4 back squat
2. 3 front squat

wod
Team of 2
60 swings
30 burpee box jump over
250m run together
50 swings
30 burpee box jump over
250m run
40 swings
30 burpee box jump over
250m run
30 swings
30 burpee box jump over
250m run

30-09-2022

FITNESS 

STRENGTH
3 sets of
10 z press
12 chest supported rows
12 reverse flys

rest 1:30”

skill: hspu

wod
”MARY”
Amrap 20′
5 hspu
10 pistols
15 pull ups

BURNOUT 

TEAM OF 3

Amrap 7′
-10 synchro burpees
-20 synchro squats
-10 synchro v-ups

REST 2′

Amrap 7′
-max calories as a team
(athlete 1: working)
(athlete 2: high plank hold)
(athlete 3: rest)

REST 2′

Amrap 7′
-10 synchro push ups
-20 synchro sit ups
-10 synchro jumping squats 

29-09-2022

FITNESS

STRENGTH
EMOM 12′
1. 3 heavy deadlift 85%
2. 12 deficit reverse lunges
3. rest

WOD
Team of 2
for time:

buy in : 1000m run together with 10kg plate ( change it after 250m)
then
2 rnds DT each
30 cals
2 rnds DT each
30 cals

CAP: 23′

*DT= 12 deadlift + 9 hang power clean + 6 jerk

BURNOUT

Core Strength
Emom 12′
-15 medball v-ups
-45″ plank
-20 medball sit ups
-REST

7 RFT
-60 d.u/120 s.u
-12 leg raises
-12 heavy DB one arm thrusters (6/6)

28-09-2022

FITNESS

STRENGTH
Every 1:30” for 9′
2 power snatch + 1 ohs

WOD
3 sets of
Amrap 6′
5 power snatch 45/30
10 t2b
15 wallballs

rest 2′ b2n rounds

BURNOUT

TEAM OF 2

A) AMRAP 13′
(I GO YOU GO)

-8 burpees
-8 dual DB deadlift
-8 push ups

REST 4′

B) AMRAP 13′
(I GO YOU GO)

-12 weighted step overs
-8 goblet squat
-8 down ups

27-09-2022

FITNESS

SKILL: rope climbs

WOD
Emom 12′
1. 60-70 du
2. 2-3 rope climbs
3. max burpees to target
4. rest

rest 1′

Emom 12′
1. 15/12 cal row
2. 2-3 rope climbs
3. max hand release push ups
4. rest

BURNOUT

EMOM 30′

-12 floor presses
-15/11 cal row
-12 burpees
-14 weighted step ups
-REST

26-09-2022

 

FITNESS

STRENGTH
In a 10′ window find
a heavy 3rm hang squat clean

Team of 2
wod
for time:
50 cal row

then

3 rnds each
10 t2b
10 hang clean and jerk 50/35

then

50 cal row

then
3 rnds each
6 bar muscle up / 10 c2b / 10 pull ups
10 front squat

BURNOUT


AMRAP 7′
Buy in: 250m run
-10 push ups
-10 air squat
-10 leg raises

REST 2′

AMRAP 7′
Buy in: 250m run
-10 burpee deadlift
-10 air squat
-10 v-ups

REST 2′

AMRAP 7′
Buy in: 250m run
-10 overhead lunges
-10 one arm hang snatch
-10 hrpu

24-09-2022

FITNESS

STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
build to a heavy complex

WOD
Team of 2
30 clean and jerk 60/40
60 hand release push ups
30 thrusters
500m run with a plate
30 thrusters
60 handrelease push ups
30 clean and jerk

23-09-2022

FITNESS

STRENGTH
3 sets of
16(8+8) front foot elevated split squat 1+1/4
15-20 hip thrust heels on bench
30” wallsti weighted

rest 1′

skill: ring muscle up

Wod
Amrap 11′
12 cal
3 muscle up or any other progression/3 ring pull ups
3 ring dips
12 box jumps
3 muscle up
12 t2b

BURNOUT

WOD

500m run
35 synchro burpees

rest 1′

1000m row
50 synchro lunges

rest 1′

500m run
35 synchro weighted sit ups

rest 1′

1000m row
35 synchro burpees over an object

22/9/2022

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift defict build up

wod
for time:
500m run
50 A block jumps
100 du/ 200 s.u
30 burpee to target
40 A block
100 du/200 s.u
30 burpee to target
500m run

BURN OUT

Core Strength
4 sets
-12 medball sit ups
-12 medball v-ups
-12 strict leg raises
-6 inchworms

(REST: 1′-1:30′)

5 RFT

21-09-2022

FITNESS

STRENGTH
Every 1:30” for 9′
1 power snatch + 1 hang squat snatch + 1 ohs
build up

wod
5 sets of
3’on-1’off
25 cal row/bike/run
max power snatch 45/35

BURNOUT

TEAM OF 2

AMRAP 13′
(I GO YOU GO)
-12 cal row
-6 dual DB squat + 6 hang clean

REST 4′

AMRAP 13′
(I GO YOU GO)
-12 box jumps
-50 d.u/100 s.u

20-09-2022

FITNESS

STRENGTH
3 sets of
8 strict hspu /8 pike push ups
8 chin ups
8 ring dips / 12 box dips

rest 1:30”

skil: pistols

WOD
for time:
26-22-18
pistols
db snatch
burpees

BURNOUT

EMOM 30′

-15/11 cal row
-15 hip raises
-10 burpees
-30 jumping lunges
-REST

19-09-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat 3” pause at the bottom

wod
Team of 2
Amrap 20′
500m run together
30 hang squat clean 60/40
30 pull ups
50 swings

BURNOUT

AMRAP 6′
-10 renegade rows
-20 air squat
-30 d.u/60 s.u

REST 2′

AMRAP 6′
-10 dual DB hang snatch
-20 air squat
-30 d.u/60 s.u

REST 2′

AMRAP 6′
-10 dual DB deadlift
-20 air squat
-30 d.u/60 s.u

*immediately into: 1000m run

17-09-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 bench press 3” pause at the bottom

wod
Team of 2
for time
1000m run
then
3 rounds of
30 g2oh 45/30
20 burpee pull ups
30 ohs
then
1000m run

16-09-2022

FITNESS

STRENGTH
3 sets of
10 each leg back foot elevated split squat 1+1/4
30” wallsit weighted
10 each leg stager deadlift with 2 dbs

rest 1:30”

wod
Emom 20′
1.15 cal row
2. 15-20 box jump over
3. 50 du
4. 15 t2b
5. rest

BURNOUT

Core Strength
EMOM 12′
-15 v-ups
-45″ plank
-weighted sit ups
-REST

TEAM OF 2

AMRAP 14′
-30 partner wallballs
-20 synchro burpees
-10 (each) dual DB devil press

15-09-2022

FITNESS

CORE STRENGTH
3 rounds of:
20 alternate v-ups
45” weighted plank
20 hip raises
45” russian twists

rest 1:30”

skill: hspu or hswalk

wod
3 sets of :
Amrap 5′
12 front rack lunges
5 hspu or 7,5m hswalk
12 db snatch
5 hspu or 7,5m hswalk

rest 1′ b2n sets

BURNOUT

Glutes Strength
4 sets
-8/8 split squat
-30″ one leg hip thrust hold (R)
-30″ one leg hip thrust hold (L)
-10 dual DB pause front squat

(3 sets)
AMRAP 5′
-30 d.u / 60 s.u
-8 down ups over DB
-8/8 one arm thruster

REST 2′ B2N

14-09-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift 3” down 2” pause under the knee 75%

WOD
For time :
4 rnds of
500m run/row
8 snatch 40/30
50 du

BURNOUT

TEAM OF 2

AMRAP 13′
-250m run together
-16 synchro one arm hang squat clean
-16 cal row (8/8)

REST 4′

AMRAP 13′
-16 synchro leg raises
-16 synchro medball sit ups
-250m run together

13-09-2022

FITNESS

STRENGTH
3 rounds of
10 arnold presses
5 strict chin ups weighted if possible
3 wallwalk pause 3” at the top

rest 1:30”

skill: bar muscle up

wod
2 sets of :
Amrap 6′
12 one arm hang clean and jerk 25/15
10 burpees
5 bar muscle up/5 pull ups + 5 push ups or dips

rest 2′ b2n

BURNOUT

EMOM 30′
-15/10 cal row
-15 strict clean n press
-40 mountain climbers
-12 burpees over DB
-REST

12-09-2022

FITNESS 

STRENGTH
Every 2′ for 10′
3 front squat 3” at the bottom
build up

wod
Team of 2
For time
buy in: 30 clean and jerk 60/40
then
2 rounds of
50 wallballs
50 cal row
then
cash out: 30 clean and jerk

cap 20′

 

BURNOUT 

FOR TIME
Buy in: 1750m run

THEN
3 rounds:
-25 push ups
-25 leg raises

Cash out: 1750m run

10-09-2022

FITNESS

STRENGTH
In a 10′ window find a heavy complex of
1 snatch pull + 1 power snatch + 1 squat snatch

WOD
team of 2
Amrap 22′
500m run together
20 power snatch 50/35
30 box jump over
20 ohs

09-09-2022

FITNESS

STRENGTH
3 sets of
16 split squat back foot elevated
9 strict knees to elbows
30” wallsit weighted

rest 1:30”
skil: Ring muscle up
wod
2 sets of
Amrap 7′
4 ring muscle up
8 burpees
32 du


rest 2′

BURNOUT

AMRAP 6′
-50 du/100 su
-20 one arm DB push press
-5 burpees over DB

REST 2′

AMRAP 6′
-50 du/100 su
-20/15 cal row
-5 burpees over row

REST 2′

AMRAP 6′
-50 du/100 su
-20 goblet squat
-5 burpees over DB

REST 2′

AMRAP 6′
-50 du/100 su
-20 one arm DB push press

-5 burpees over DB

08-09-2022

FITNESS

STRENGTH
5 sets of
2 push jerk
+
2 push press

rest 1′

wod
30-20-10
swings
box step ups with kb
single arm push press

BURNOUT

Core StrengthEM
EMOM 12′
-45″ arch hold
-45″ hollow rocks
-30″ plank

Ladder for 13′
3/6/9/12/15/…
-leg raises
-air squat
-hand release push ups

07-09-2022

FITNESS

STRENGTH
Every 2′ for 10′
7 deadlift
same weight across all sets

skill: butterfly pull ups / kipping

wod
Emom 16′
1. 10 pull ups + 10 push ups
2. 16 db snatch
3. 12 burpees
4. 12-15 t2b

BURNOUT

TEAM OF 2

AMRAP 13′ (I GO YOU GO)
-250m run
-6 dual DB hang clean + 6 push press

REST 4′

AMRAP 13′ (I GO YOU GO)
-250m run
-6 dual DB thrusters + 12 front rack reverse lunges

06-09-2022

FITNESS

STRENGTH
3 set of
10 standing arnold press
10 chest supported rows 2” pause at the top
15 reverse flys

rest 1:30”

skill: kipping hspu/strict hspu

wod
Amrap 15′
5 hspu
15 wallballs
5 hspu
15 cal
5 hspu
15 swings

BURNOUT

EMOM 30′

-15-20 dips (box)
-15 floor press
-15/11 cal row
-60 d.u/120 s.u
-REST

05-09-2022

FITNESS

STRENGTH
Every 2′ for 10′
7 back squat
same weight across all sets

WOD
Team of 2
1000m row/run
30 clean jerk 60/40
100 du each
800m row
30 clean and jerk
100 du each
600m row
30 clean and jerk
100 du each
400m row

BURNOUT

A) AMRAP 7′
Buy in: 500m run
*remaining time:
-5 burpee box jumps over
-10 jumping squats

REST 2′

B) AMRAP 7′
Buy in: 500m run
*remaining time:
-5 burpee tuck jumps
-10 goblet squat

REST 2′

C) AMRAP 7′
Buy in: 500m run
*remaining time:
-5 burpees
-10 air squat

03-09-2022

FITNESS

STRENGTH
Every 2′ for 10′
12 front rack lunges
build up

wod
Team of 2
500m run together
then
42-30-18
cal
deadlift
burpees
then
500m run together

02-09-2022

FITNESS

CORE STRENGTH
4 sets of
15 v-ups
12 hollow rocks
9 strict t2b
30” plank

rest 1′

WOD
” Cindy”
Amrap 20′
5 pull ups
10 push ups
15 air squat

BURNOUT

EMOM 16′
-10 push ups + 10 dual db deadlift
-40″ plank
-10 dual db lunges + 10 air squat
-40″ sit ups

REST 3′

FOR TIME:
1200m run (cap 6′)

01-09-2022

FITNESS

STRENGTH
4 sets of
8 bench press
8 db bent over rows

skill: row

WOD
4 sets of
15 cal row
12 burpees over bar
9 hang clean 60/40

BURNOUT

WOD#1
10min AMRAP
3 burpees
6 Push ups
9 Squat

WOD#2
10min AMRAP
3 KB Press
6 Golbet Squat
9 KB Thrusters

31-08-2022

FITNESS 

STRENGTH
Every 2′ for 10′
2 power snatch + 2 ohs

WOD
2 sets of
Amrap 8′
5 power snatch 45/35
10 t2b
15 wallballs

rest 2′ b2n

 

BURNOUT 

TEAM OF 2
AMRAP 13′
(I GO YOU GO)

-12 leg raises
-9 buprees
-6 dual DB hang clean n’ jerk

REST 4′

AMRAP 13′
(I GO YOU GO)

-12 renegade rows
-9 burpees
-6 dual DB deadlifts

30-08-2022

FITNESS

STRENGTH
3 sets of
12 weighted push ups
6 strict pull ups
20” hshold

rest 1:30”

skill: hspu/kipping hspu

wod
for time
3 rounds of
500m row/run
15 hspu /pike push ups / 4 wallwalk
20 box jump over

 

BURNOUT 

EMOM 30′
-14/10 cal row
-10 burpees
-16 one arm DB snatch
-20 air squat
-REST

29-08-2022

FITNESS

STRENGTH
in a 12′ window find a heavy complex of
2 power clean + 2 squat clean ( drop the bar each time)

WOD
Amrap 20′
i go you go
3 clusters 60/40
4 push press
5 pull ups
6 burpees
10 cal

BURNOUT

AMRAP 6′
Buy in: 500m run
*remaining time:
-20 d.u
-6 hrpu

REST 2′

AMRAP 6′
Buy in: 500m run
*remainig time:
-20 du
-10 air squat

REST 2′

AMRAP 6′
Buy in: 500m run
*remaining time:
-20 d.u
-6 hrpu

27-08-2022

FITNESS

STRENGTH
Every 1:30” for 9′
3 push jerk
build up

WOD
Team of 2
3 rounds of
30 hang clean 60/40
30 wallballs
30 deadlift
30 cal
200 du

26-08-2022

FITNESS

STRENGTH
3 sets of
16 split squat back foot elevated
16 single leg hip thrust foot elevated ( box )
30” wallsit

rest 1:30”

Wod
500m run
30 pull ups
30 burpees to target
500m row
20 pull ups
20 burpees to target
500m run
10 pull ups
10 burpees to target
500m row

25-08-2022

FITNESS

CORE STRENGTH
40-30-20-10
V-ups
russian twist
after every set 30” weighted plank

WOD
21-15-9
db thrusters
db half man maker
db box step -up
db hang clean

24-08-2022

FITNESS

STRENGTH
In a 10′ window
deadlift
find a heavy set of 5

Wod
Team of 2
for time
40 power snatch 40/30
100 du each
500m run together
30 power snatch
100 du each
500m run together
20 power snatch
100 du each

23-08-2022

FITNESS

STRENGTH
3 Sets of
12 strict press l-seated
12 chest supported row
20” chin up hold

Wod
5 rnds of
15 wallballs
15 hand release push ups
15 box jumps

cash out : 75 hollow rocks

22-08-2022

FITNESS

STRENGTH
In a 10′ window
find a heavy set of 5 back squats

wod
Team of 2
Amrap 20′
800m row
20 clean and jerk 50/35
30 t2b

12-08-2022

FITNESS


With a running clock
0:00-15:00
3 rnds
500m row
20 swings
12 hspu

15:00-16:00
rest

16:00-36:00
”cindy”
amrap
5 pull ups
10 push ups
15 squat

11-08-2022

FITNESS

STRENGTH
Every 2′ for 10′
12 front rack reverse lunges
build up

WOD
Team of 2
for time

500m run together
50 deadlift 100/80

rest 1′

1000m row
40 power clean 60/40

rest 1′

500m run together
30 thrusters 40/30

10-08-2022

FITNESS

STRENGTH
Every 1:30” for 9′
1 snatch pull + 1 power snatch + 1 squat snatch + 1 ohs

WOD
For time
5 rnds
250m run
5 power snatch 45/30
15 t2b
3 squat snatch

9-8-2022

FITNESS

STRENGTH
3 sets of
12 incline db bench press
12 chest supported rows
12 t raises (on rings)

rest 1:30” rest b2n

skill: butterfly pull ups

WOD
Amrap 12′
15 cal
12 pull ups
50 du
12 box jump over

 

08-08-2022

FITNESS

STRENGTH
10-8-6-4-2
squat clean ladder
build up
rest 1′ b2n sets

WOD
Team of 2
40 -30 -20
swings synchro
goblet squat synchro
synchro burpees

06-08-2022

FITNESS

WITH A RUNNING CLOCK
0:00-10:00
Find a heavy complex of
1 clean pull with 3” pause at the knee + 1 power clean + 2 jerk

10:00-12:00
rest

12:00-30:00
for time
3 rounds
20 power clean 60/35
20 pull ups
20 s2oh
20 t2b

30:00 – 35:00
amrap i go you go
5 deadlift go heavy
10 push ups

05-08-2022

FITNESS

STRENGTH
3 sets of
10 z press
10 chest supported rows
12 y raises

rest 1′

WOD
Emom 20′
1.10 box step up + max devil press
2. rest
3. max cal
4.rest

04-08-2022

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat with 3” pause at the bottom

skill: hspu

wod
5 set of
10 hspu
35 du
10 burpee to target
35 du

 

03-08-2022

FITNESS

STRENGTH
Every 1:30” for 9′
1 hang power snatch + 1 squat snatch + 1 ohs
build up

skill: butterfly pull ups /kipping pull ups

WOD
for time
15-10-5
power snatch 45/30
30-20-10
wallballs

immediately into

10-20-30
pull ups
5-10-15
ohs

02-08-2022

FITNESS

STRENGTH
3 sets of
12 floor presses with hip extesion
6 strict pull ups
8 ring dips / or dips regular
16 one arm ring rows ( 8+8)

rest 1:30”

Wod
4 sets of
Amrap 4′
500m row
max burpee box jumps

rest 1:30”

01-08-2022

FITNESS

STRENGTH
in a 10′ minute window find
3 rm hang power clean

WOD
team of 2
250m run together
40 hang clean and jerk 60/40
250m run together
40 front rack lunges
250m run together
40 t2b
250m run together
40 burpees over bar
250m run together

 

30-07-2022

FITNESS

STRENGTH
4 sets of
6 bench press
4/6 weighted strict pull ups

rest 1:30”

Wod
Team of 2
40 cal

3 rounds
20 thrusters 40/30
20 pull ups

40 cal

3 rounds
20 clean and jerk 60/40
20 bar facing burpees

40 cal

 

29-07-2022

FITNESS

core strength
30-20-10
weighted sit ups
v-ups
* 45” weighted plank

skill: hspu or hswalk

wod
Amrap 14′
7,5m hswalk /7 hspu
15 wallballs
7,5 hswalk/ 7 hspu
15 kb or db deadlift

 

BURNOUT

AMRAP 8′
-80 du/160 su
-8 burpees
-8 one arm devil press

REST 2′

AMRAP 8′
-80 du/160 su
-8 down ups
-8/8 one arm snatch

REST 2′

AMRAP 8′
-80 du/160 su
-8 hrpu
-8/8 one arm thruster

28-7-2022

FITNESS

STRENGTH
Every 2′ for 10′
3 front squat
build up

wod
3′ on – 1′ off
12 single arm box step ups
12 one arm hang clean and jerk
max one arm devil press

*the wod stops when you complete 40 single arm devil press or 6 rounds cap

BURNOUT

2 sets of:
EMOM 12′
-13 floor presses
-13/9 cal row
-16 step ups

REST 3′ and repeat

 

27-07-2022

FITNESS

STRENGTH
Every 1:30” for 9′
1 clean pull + 1 hang power clean + 1 power clean

WOD
for time
30 t2b
20 power clean 60/40
250m run
30 t2b
15 power clean 70/50
250m run
30 t2b
10 power clean 80/60
250m run

BURNOUT

Core Strength
3 sets of:
-16 db pull throughs
-40″ weighted hollow hold
-16 v-ups

Ladder for 16 minutes
2-4-6-8-10-…
-weighted reverse lunges
-one arm hang squat clean
-down ups
*after each set perform 30 du/60 su

26-07-2022

FITNESS

SKILL: rope climbs

Team of 2

wod Amrap 10′

4 rope climbs

20 box jump over

20 hand release push ups

rest 2′

Amrap 10′

20 pull ups

6 wallwalk

20 cal

 

BURNOUT

TEAM OF 2

AMRAP 8′

(I GO YOU GO)

-5 dual db burpee

-5 dual db deadlift

-5 dual db hang clean

REST 2′ AMRAP 8

(I GO YOU GO)

-5 dual db deadlift

-5 dual db hang clean

-5 dual db hang snatch

REST 2′

AMRAP 8′

(I GO YOU GO)

-5 dual db hang clean

-5 dual db hang snatch

-5 dual db thrusters’

25-07-2022

FITNESS

STRENGTH
Every 1:30” for 9′
1 snatch pull + 1 hang power snatch + 1 power snatch

WOD
for time
12 rounds ( i go you go)
5 power snatch 45/35
10 burpees over bar
50 du

BURNOUT

EMOM 9′
-13/9 cal row
-15 DB front squat
-15 push ups on DB’s

REST 2′

EMOM 9′
-15 t2b/leg raises
-15 v-ups
-12 burpees

REST 2′

EMOM 9′
-plank
-12 medball squat clean
– 12 burpees over medball

23-07-2022

FITNESS

STRENGTH
Every 1:30” for 9′
1 power clean + 1 squat clean + 1 jerk
build up

wod
In team of 2
buy in: 250m farmers carry
then
3 rounds
30 deadlift 100/70
30 t2b
30 one arm hang clean and jerk
30 cal bike/row

22-07-2022

FITNESS

CORE STRENGTH
21-15-9
weighted sit ups
v-ups
strict leg raises
* 30” weighted plank after every set

skill: bar muscle up

WOD
for time
3 rounds of
4 bar muscle ups/8 pull ups + 8 push ups
15 db front squat
4 bar muscle up
12 db push press
4 bar muscle up
9 db burpee deadlift

BURNOUT

TEAM OF 3
A) AMRAP 13′
(work like a complex)

-6 synchro one arm hang snatch
-6 synchro thrusters
-6 synchro clean

REST 4′

B) AMRAP 13′
-250m run together holding the DB
-10 synchro burpees touching hands

 

21-07-2022

FITNESS

STRENGTH
4 sets of
5 bench press
10 bent over row
12 ”y” raises

rest 1:30”

WOD
team of 2
Amrap 20′
500m run together
20 synchro burpees
40 A- block jumps in a box or plate
50 cal

BURNOUT

EMOM 30′
-12/8 cal row
-12 dual DB bent over row
-50 du/90 su
-15 push press
-6 push ups + 6 diamond push ups

20-07-2022

FITNESS

STRENGTH
Every 1:30” for 9′
4 ohs with 2” pause at the bottom

wod
5 rounds of
10 power snatch 40/30
50 du
25 wallballs

BURNOUT

A) Core Strength
3 Sets of:
-8 side plank rotations
-8 side plank rotations
-30 shoulder taps with bending knees
-30 glute bridges

B) Amrap 16′
-500m run
-10 one arm devil press
-10 weighted sit ups

 

19-07-2022

FITNESS

STRENGTH
3 sets of
10 strict press with dbs
5 weighted strict pull ups
3 wallwalk

rest 1:30”

skill: hspu

wod
2 sets of
Amrap 6′
4 hspu
8 t2b
12 swings
16 goblet lunges

rest 1′ b2n sets

BURNOUT

TEAM OF 2
A) 3 ROUNDS OF:
-15 synchro burpees
-50 front rack dual DB lunges
-15 synchro burpees

REST 3′

B) 3 ROUNDS OF:
-15 synchro inchworm push ups
-50 heavy wallballs
-15 synchro inchworm push ups

18-07-2022

FITNESS

STRENGTH
Every 2′ for 12′
set 1: 3 back squat 80%
set 2: 3 front squat 80%
set 3: 3 back squat
set 4: 3 front squat
set 5: 3 back squat
set 6: 3 front squat

WOD
team of 2
For time
2 rnds of
30 thrusters 40/30
30 cal

rest 1′

2 rnds
30 hang clean
30 pull ups

rest 1′

2 rnds
30 push press
30 cal

BURNOUT

Amrap 8′
-12/8 cal row
-10 v-ups
-10 sit ups

REST 2′

Amrap 8′
-10 dual db deadlifts
-10 box jup overs
-10 push ups

REST 2′

Amrap 8′
-250m run
-20 jumping luges

16-07-2022

FITNESS

STRENGTH
Every 2′ for 10′
2 push press + 2 jerk build up

wod
Team of 2
Amrap 10′ ( i go you go)
5 power clean
4 squat clean
3 push press

then
500m run together
then

for reps
in a 10′ window
60 swings 32/24
40 box step ups
max clusters in the remaining time

15-07-2022

FITNESS

STRENGTH
3 sets of
16(8+8) split squat 1+1/4
6 partner nordic hamstring ( 6 each partner)
30” wallsit weighted

rest 1:30”

skill: ring muscle up

wod
Amrap 6′
3 ring muscle up /6 ring pull ups
5 burpee box jumps
7 hspu / pike push ups

rest 1′

repeat

BURNOUT

TEAM OF 2
30 minutes
Buy in:
-150 partner wallballs
-1500m run together

*remainig time as AMRAP*
(I GO YOU GO)
-16 one arm snatch
-8 burpees over DB
-4 HRPU

14-07-2022

FITNESS

STRENGTH
Every 1:30” for 9′
1 snatch pull + 1 power snatch + 1 squat snatch

wod
Team of 2
buy in : 1000m row
then
40 power snatch 45/30
50 t2b
30 power snatch 55/35
50 t2b
20 power snatch 65/40
50 t2b

BURNOUT

A)Core Stability
EMOM 15′ (3 sets)
-weighted side plank 30″
-weighted side plank 30″
-bird-dog hold 30″-30″
-dead bug
-rest

B)EMOM 15′
-14/10 cal row
-15 v-ups
-16 reverse lunges
-18 jumping squats
-shuttle run

13-07-2022

FITNESS

STRENGTH
Emom 10′
75% of 1 rm front squat
1. 5 back squat
2. 3 front squat

WOD
Amrap 5′
500m run
max devil press

rest 2′

Amrap 5′
500m run
max double db snatches

rest 2′

Amrap 5′
500m run
max db thrusters

BURNOUT

A)LADDER for 16′
2-4-6-8-10-…
-weighted sit ups
-burpees
-inchworms (without push up)

B)Upper body accessory (work in couples)
4 supersets
-12 floor press (3″ tempo down)
-12 presses (one db)
-max push ups on db’s (supinated grip)

*rest 1:30′-2′ b2n sets*

12-07-2022

FITNESS

STRENGTH
3 Sets of:
10 z press from the floor
6 strict pull ups weighted if possile
15 reverse flys

rest 1′

skill: pistols

WOD
Amrap 12′
35 du
16 pistols/or any progression
15 cal row
16 hand release push ups

BURNOUT

TEAM OF 2
A) AMRAP 15′
(I GO YOU GO)
-8 cal row
-15 dual db’s deadlift

*immediately into*

B) AMRAP 15′
(I GO YOU GO)
-15 leg raises
-8 push ups

11-07-2022

FITNESS

STRENGTH
In a 10′ window find a heavy clean and jerk

Wod
Team of 2
for time:
buy in: 30 synchro burpees
then
3 rnds of
30 clean and jerk 60/40
50 wallballs
then
cash out : 30 synchro burpees

BURNOUT

ΕΜΟΜ 12′
15/12 calories row
10 down ups with tuck jumps
15 med ball v-ups

REST 5′

EMOM 12′
-Shuttle runs
-16 box jumps
-16 dual dumbell hang cleans

09-07-2022

FITNESS

With a running clock

0:00-10:00
Find a heavy complex of
1 hang squat clean + 1 squat clean + 1 jerk

10:00-12:00
rest

12:00-24:00
for time
40 deadlift 100/70
40 cal
40 t2b
30 cal
30 t2b
30 deadlift
20 cal
20 t2b
20 deadlift

24:00-26:00
rest

26:00-38:00
amrap i go you go
5 clusters 50/35
5 c2b/pull ups

08-07-2022

FITNESS

SKILL: rope climbs

strength
3 sets of
3/5 rope pull ups
20 hollow rocks
45” weighted plank
wod
Emom 20′
1. 2/3 rope climbs
2. 15/12 cal row
3. 10/15 ring push ups
4. 50 du

BURNOUT

A) Core Strength
EMOM 9′
(40″ on 20″ off)
-weighted hollow hold
-hollow rocks
-bird-dog (20″-20″)

B) EMOM 18′
-13/9 cal row
-10 burpees
-16 one arm overhead lunges

07-07-2022

FITNESS

STRENGTH
4 sets of
16(8+8) front foot elevated split squat
16 hip thrust heels on the bench
16(8+8) single leg deadlift

Wod
Amrap 7′
3 man maker
6 box step up
9 hspu
rest 2′

repeat

BURNOUT

TEAM OF 2
A) AMRAP 13′
-500m run together
-30″ plank

REST 4′

B) AMRAP 13′
(I GO YOU GO)
-6 dual DB hang squat clean
-6 renegade rows
-6 push ups on DB’s

06-07-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 front squat 3” pause at the bottom
build up

wod
21 power snatch 45/30
21 bupees
21 t2b
15 ohs
15 burpees over bar
15 t2b
9 squat snatch
9 burpees to target
9 t2b

BURNOUT

A) Core Strength
4 sets:
-15″ weighted side plank (R)
-15″ weighted side plank (L)
-8 front plank DB buzz saw (right hand)
-8 front plank DB buzz saw (left hand)

REST 1-1:30 B2N

B) 3 SETS:
AMRAP 5′
-60 s.u/40 d.u
-5+5 (one rep= 1 DB hang snatch + 1 thruster)

REST 1:30 B2N SETS

05-07-2022

FITNESS

STRENGTH
3 sets of
12 floor presses
12 reverse grip ring rows
20” chin up hold

rest 1′

skill: bar muscle up

wod
For time
35-25-15
heavy wallballs 12/9
12-8-4
bar muscle up/or
25-20-15 pull ups

BURNOUT

A) EMOM 6′
-14/10 cal row
-45″ max reps air squats

REST 2′

B) EMOM 6′
-15 leg raises
-45″ max reps box jumps over

REST 2′

C) EMOM 6′
-15/12 push ups on db’s
-45″ max reps dual db hang snatch

REST 2′

D) EMOM 6′
-8 inchworm hrpu
-45″ hollow hold

04-07-2022

FITNESS

STRENGTH
Every 1:30” for 9′
5 deficit deadlift

wod
Team of 2
Amrap 20′
buy in:
50 cal
50 hang squat clean 60/40
200 du
50 jerk
50 cal

*if there is a remaining time then
find a heavy clean and jerk

BURNOUT

TEAM OF 2
AMRAP 9′
-12 synchro medball sit ups
-8 synchro one arm devil press
-4 synchro burpees

REST 1′

AMRAP 9′
-Athlete 1: row
-Athelte 2: rest
*complete as many calories as possible*

REST 1″

AMRAP 9′
-Buy in: 1250m run together
remainig time

02-07-2022

FITNESS

STRENGTH
10-8-6-4-2
push press build up

WOD
Team of 2
100 wallballs
30 power clean 60/40
20 synchro pull ups

rest 2′

100 cal
30 power clean
15 synchro pull ups

rest 2′

500m run together
30 power clean
10 synchro pull ups

01-07-2022

FITNESS

STRENGTH
3 sets of
10 split squat each leg back foot elevated
30” weighted wallsit
20 hip thrust feet on the box

rest 1′ b2n sets

wod
2 sets of
Amrap 3′
30 /20 cal
max burpee box jumps

rest 1′

Amrap 3′
30/20 cal
max du

rest 1′

BURNOUT

AMRAP 12′ (I GO YOU GO)
-8 hang power clean
-50 DU/100 SU

REST 3′

AMRAP 12′ (I GO YOU GO)
-8 hang snatch
-250m run (together)

tabata: hollow/plank

30-06-2022

FITNESS

STRENGTH
4 sets of
5 bench press 3” pause at the bottom
12 bent over row with dbs

rest 1:30”

wod
5 sets
250m run
12 hspu
30 air squat

BURNOUT

TEAM OF 3
A)
10′ AMRAP for wallballs
*dont drop the ball (rotate however you want)

REST 2′

B)
10′ AMRAP for burpees
Athlete1:burpees
Athlete 2:plank
Athlete 3:rest
(change whenever you want)

REST 2′

C)
FOR TIME:
1250m run (together)

 

 

 

29-06-2022

FITNESS

STRENGTH
Every 1:30” for 9′
1 snatch pull + 1 power snatch + 1 squat snatch

wod
21-18-15-12-9-6-3
thrusters 40/30
t2b

BURNOUT


EMOM 30′
-14/11 cal row
-12 floor press
-15 TNG box jump overs
-12 medball squat clean
-8 tempo 3″ push ups

28-06-2022

FITNESS

STRENGTH
3 sets
10 l seated presses
6 strict weighted chin ups
10 ring push ups / push ups with 3” pause at the bottom ( no chest touch the flloor)

rest 1:30”

skill: butterfly pull ups/kipping

WOD
Amrap 12′
12 burpees
12 one arm db snatch
12 pull ups
12 box jump over

BURNOUT


TEAM OF 2
IN 12′ AMRAP
250m run (together)
30 jumpimg lunges
60 single unders (30 du)

REST 3′

IN 12′ AMRAP (i go you go)
6 burpees witn a static broad jump
6 dual db deadlifts
6 push press

27-06-2022

FITNESS

STRENGTH
Every 2′ for 10′
back squat
3 reps1+1/4

WOD
team of 2
for time:
50 cal
40 clean and jerk 60/40
50 cal
40 power snatch 50/35
50 cal
30 clean and jerk 70/50
50 cal
30 power snatch 60/40

BURNOUT


TEAM OF 2

5 rounds
250m run together
10 syncronized burpees
20 air squat

then

5 rounds
20 dumbell ground to overhead
20 goblet squat
20 one arm push press

25-06-2022

FITNESS

STRENGTH
Every 2′ for 10′
12 reverse lunges build up
go as heavy as possible

wod
Team of 2
buy in: 500m run with a 10kg plate ( change it every 250m)
then
10 rounds ( i go you go)
6 burpee box jumps
12 db snatch
then
50 cal
50 one arm hang clean and jerk

cash out: 500m run without plate

 

24-06-2022

FITNESS

skill: ring muscle up

STRENGTH
3 set
6 ring dips + 10″ ring support
10 kipping to the rings
4 kipping ring pull ups

rest 1′

wod
ΕΜΟΜ 16′
1. 4-6 ring muscle up
2. 15 cal
3. 10 hspu /pike/12 hand release
4. 50 du

BURNOUT

3 rounds
30 russian twists
20 v-sit ups
15 weighted sit ups
20” hollow hold

AMRAP 15
80 double unders/160 singles
15 burpees
20 weighted step ups
15 wall balls

23-06-2022

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 power clean (3” pause at the shin) + 1 squat clean + 1 jerk

wod
20 sdhp 45/35
20 front squat
20 jerk
20 power clean
20 hang clean

*Every 1′ including 0:00
5 burpees over bar

BURNOUT

TEAM OF 2

AMRAP 32
50/42 Calories row
50 leg raises
50 hand release push ups
50 jumps over partner(the other partner holds plank)
500m run together
50 v-ups
50 weighted lunges

 

 

22-06-2022

FITNESS

STRENGTH
10-8-6-4-2
deadlift build up
after each set 10 front rack box step up (5+5)
wod
Team of 2
for time
1200m row
40 power snatch 50/35
500m run together
40 ohs
1200m row

BURNOUT

2 ROUNDS

ΑMRAP 4
20 one arm devil press
20 goblet squats
amrap suttle run

REST 1

AMRAP 4
20 suttle runs
20 one arm devil press
amrap goblet squats

REST 1

AMRAP 4
20 goblet squats
20 suttle runs
amrap one arm devil press

21-06-2022

FITNESS

STRENGTH
4 sets of
12 reverse grip ring rows
6 strict hspu with 2” pause at the bottom
6 strict pull ups
3 wallwalk

rest 1′

wod
Every 5′ for 20′
25 wallballs
18 t2b
9 devil press

BURNOUT

EVERY 2 FOR 32
-20/16 Calories row,16 hand release push ups
-20 dumbell thrusters,16 leg raises
-20 v-ups,16 dumbell ground to overhead
-10 half man makers,16 step ups

20-06-2022

FITNESS

STRENGTH
Every 2′ for 10′
front squat
set 1: 5 reps
set 2: 3 reps
set 3: 5 reps
set 4: 3 reps
set 5: 10 reps

wod 

team of 2
for time
100 cal
80 deadlift 100/70
60 burpees over bar
40 thrusters 50/35
20 bar muscle up /pull ups

 

BURNOUT

TEAM OF 2

10 rounds(i go,you go)
10 burpees
10 squats
10 push ups
then

250m run together

then

18-06-2022

FITNESS

TEAM OF 2
WITH A RUNNING CLOCK

0:00-10:00
1 clean pull + 1 hang squat clean + 1 front squat + 1 jerk

10:00-12:00
rest

12:00-24:00
amrap ( i go you go )
12 cal
8 t2b
4 power clean 60/40

24:00-26:00
rest

26:00-38:00
for time
30 clean and jerk 70/50
500m run together
100 wallballs

 

17-06-2022

FITNESS

skill: rope climbs

Emom 20′
1.2/3 rope climbs
2. 15/12 cal
3. 10 burpee box jumps
4. 50 du

then

2 sets of
20 split squat
20 DB deadlift

BURNOUT

AMRAP 14
20/18 Calories row
16 weighted step ups
12 one arm devil press

REST 2

AMRAP 14
80 Double unders/160 singles
16 dumbell thrusters
12 leg raises

16-06-2022

FITNESS

STRENGTH
Every 2′ for 10′
1 snatch pull + 1 power snatch + 1 squat snatch + 1 ohs

wod
”nancy”
5 rnds
400m run
15 ohs 40/30

BURNOUT

CORE STRENGTH

EMOM 12
-hollow hold
-side plank
-side plank
-weighted v-sit ups

AMRAP 16
500m run
40 lunges
30 burpees to target
20 air squat
10 hand release push ups

15-06-2022

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 hang squat clean + 1 jerk

wod
Team of 2
30 synchro burpees
50 jerk 60/40
100 t2b
50 hang clean
30 synchro burpees

BURNOUT


3 ROUNDS

AMRAP 8
6 dumbell squat clean
8 dumbell push press
12 dumbell renegade rows
15/12 calories row
50 double unders/100 singles unders
250m run

REST 2

14-06-2022

FITNESS

STRENGTH
3 set of
5 chin up + 10” chin up hold
10 z press seated
3 wallwalk

skill : hspu

wod
Amrap 12′
35 du
10 hspu
35 du
10 db squat clean

BURNOUT

90″on 30″off

2 ROUNDS
30 burpees
40 push ups
40 v-ups
30 leg raises
40 box jumps
30 goblet squats

cap 26′

11-06-2022

FITNESS


STRENGTH
Every 2′ for 10′
12 reverse lunge ( 6+6)
build up

WOD
Team of 2
buy in: 500m run together
then
3 rounds
40 db snatch
40 wallball
40 cal
then
cash out: 250m farmers carry

10-06-2022

FITNESS

STRENGTH
3 sets of
30” front rack wallsit with 2 kb
12 front rack reverse lunges ( front foot elevated)

SKILL: Ring mu

WOD
Amrap 7′
5 mu/jumping mu or 5 dips + 5 pull ups
50 du

rest 2′

Amrap 7′
15 cal row
4 wallwalk

 

BURNOUT

AMRAP 7
buy in:500m run
10 dumbell thrusters
10 burpees over dumbell
10 weighted sit ups

REST 2

AMRAP 7
buy in:40 burpees over dumbell
10 suttle run
10 dumbell thrusters
10 weighted sit ups
REST 2

AMRAP 7
buy in:30 dumbell thrusters
10 burpees over dumbell
10 weighted sit ups
10 suttle run

TABATA 8 SETS
-hollow hold

09-06-2022

FITNESS

SKILL: squat snatch

STRENGTH
Every 2′ for 10′
1 snatch pull+ 1 squat snatch + 1 ohs

WOD
Team of 2

200 cal bike /row

Partner A: bike
Partner B: 6 squat snatch(60/40) +
8 burpees over bar

BURNOUT

FOR TIME

3 rounds
50/42 calories row
40 weighted walking lunges
30 push ups
20 weighted step ups
10 man makers

08-06-2022

FITNESS

STRENGTH
3 sets of
20(10 each arm) reps of one am dumbell row
20(10 each arm) reps of one arm db bench press while left arm
works isometrically


WOD
3 rounds of:
20 deadlift (60/45)
15 thrusters (60/45)

cash out: 30 box step over(25/15)


BURNOUT

AMRAP 14
80 double unders/160 jump rope
14 leg raises
10 dumbell hang clean and jerk
8 burpees over dumbell
REST 2
AMRAP 14
250m run
14 v-ups
10 dumbell hang snatch
8 line facing burpees

 

07-06-2022

FITNESS

STRENGTH
8-1
strict pull ups
strict ring dips
20” hollow hold b2n sets

Skill: hspu

WOD
4 rounds of
18 cal row
15 hspu
12 db snatch ( 25/15)

BURNOUT

CORE STRENGTH
3 rounds
30 russian twists
25 alternate v-ups
20 hollow rocks
15 weighted sit ups

AMRAP 3
max calories row

rest 1

AMRAP 3
max box jumps

rest 1

AMRAP 3
max suttle run

rest 1

06-06-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat 80% 3” pause at the bottom

SKILL: clean and jerk

WOD

Team of 2
42-30-18
hang clean and jerk (60/40)
chest to bar
front squat
Toes to bar

BURNOUT


TEAM OF 2

3 rounds
40/36 calories row
32 single arm db push press
12 synchronized burpees

then

3 rounds
250m run together
32 single arm devil press
12 synchronized goblet squats

then

3 rounds
160 du/320 singles
32 goblet lunges
12 syncronized push ups

04-06-2022

FITNESS

WOD
version A
”Murph”
1 mile run
100 pull ups
200 push ups
300 squat
1 mile run

version B
1 mile run
5 rnds
20 pull ups
40 push ups
60 squat
1 mile run

version C
1 mile run
10 rnds
10 pull ups
20 push ups
30 squat
1 mile run

03-06-2022

FITNESS

STRENGTH
3 sets of
10 cyclist squat 1+1/4
30” wall sit weighted
15 hip thrust toes elevated legs on the bench or box

skill: row

Team of 2
8 sets (each i go you go)
14 cal row
12 T2b

cap: 23′

 

BURNOUT


FOR TIME
4 Rounds
250m run
500m row
250m run
20m overhead carry

THEN

4 Rounds
75 double unders/150 singles
20 burpees
75 double unders/150 singles
20m overhead carry

02-06-2022

FITNESS

STRENGTH
4 sets of
6 bench press
10 single arm db rows
20” chin up hold

rest 1:30”

wod
6 sets of
2′ on – 2′ off
12 deadlift 80/60
16 single arm db push press
max burpees over bar

BURNOUT

AMRAP 7
12 Box jumps
10 dumbell ground to overhead
8 step ups

REST 1

AMRAP 7
12 floor press
10 dumbell strict press
8 burpees

REST 1

AMRAP 7
12 leg raises
10 renegade rows
8 jumping squats

01-06-2022

FITNESS

CORE STRENGTH
Emom 12′
1. side plank rotations (R)
2. renegade rows 2” pause at the top
3. strict t2b or leg raises
4. side plank rotations (L)

skill: snatch

wod
4 rounds
21 cal row/bike/runner
15 box jump over
9 power snatch 50/35

Cap: 18′

BURNOUT

EVERY 3 FOR 30
-250m run,16 push ups,16 weighted lunges
-100 du/200 su,16 v-ups,16 dumbell push press
-400/300m row,16 squat,16 weighted sit ups

31-05-2022

FITNESS

STRENGTH
4 sets of :
12 front rack box step ups
8 each side single leg deadlift
30” hip thrust hold with a db

rest 1:30”

wod
Amrap 5′
3 rounds cindy
max cal/row

rest 2′

Amrap 5′
3 rounds cindy
max burpee to target

rest 2′

Amrap 5′
3 rounds cindy
max row /ski

BURNOUT

FOR TIME

21-15-9
Calories row
dumbell thrusters

REST 2

21-15-9
dumbell squats
leg raises

REST 2

21-15-9
man makers
250m run after each round

30-05-2022

FITNESS


skill:push jerk

STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
increase weight from previous week

Wod
Team of 2
for time
1000m row/3km bike
then
*6 rounds each ( i go you go )
5 power clean + 5 hang squat clean 60/40
30 du
then
1000m row/2km bike

cap:23′

*After 3 rounds (each) increase weight
RX:suggested weight 80/60
INTERMEDIATE : suggested weight 70/50

BURNOUT

TEAM OF 2

AMRAP 14
50 box jump over
500m run together
50 sychronized squats
500m run together
200 du/400 su
max sychronized burpees

REST 2

AMRAP 14
50 Hand release push ups
500m run together
50 sychronized v-ups
500m run together
200 du/400 su
max sychronized burpees

28-5-2022

 

FITNESS

Team of 2

With a running clock
0:00-10:00
find a heavy complex of
3 deadlift + 2 hang clean + 1 jerk

10:00-12:00
rest

12:00-24:00
Amrap
24 step up over with a single db
20 box jumps
16 single arm devil press

24:00-26:00
rest

26:00-38:00
Amrap
24 cal row/bike
20 one arm push press
16 single arm oh lunges

27-05-2022

FITNESS

CORE STRENGTH
FOR TIME:
30 alternate v-ups
1′ side plank (R)
30 weighted sit ups
1′ side plank (L)
30 pull throughs
1′ hollow rocks

WOD
Emom 24′
1. 15/12 cal row
2. 10 hand realease push ups + 30 du
3. max burpees to target
4. rest

BURNOUT

FOR TIME

4 Rounds
50 double unders/100 singles
12 double dumbell hang clean

then

4 Rounds
250m run
12 dumbell push press

then

4 Rounds
12 burpees
12 dumbell deadlifts

26-05-2022

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat 33×1
across

skill: bar muscle up

wod
3 rounds of
7 power snatch
14 t2b

rest 2′

3 rounds
12 front squat
6 bar muscle up/ 12 c2b/15 pull ups

Cap:20′

BURNOUT

ΑMRAP 15′
500/400m row
40 weighted sit ups
30 weighted lunges
10 reverse burpees

EMOM
-Russian twists
-hollow hold
-plank
-leg lifts over dumbell

 

25-05-2022

FITNESS

STRENGTH
3 sets of
8 incline db bench press
10 chest supported rows
12 reverse flys

rest 1:30”

wod
5 rounds
21 wallballs
15 cals
9 deadlift 100/70

cap:17′

BURNOUT

2 rounds

AMRAP 4
8 suttle farmers carry(15m)
12 burpees over dumbell
15 box jumps

REST 1

AMRAP 4
6 Suttle front rack carry
12 hand release push ups
15 broad jumps

REST 1

AMRAP 4
4 suttle overhead carry
12 v-ups
15 dumbell squats

24-05-2022

FITNESS

STRENGTH
3 sets
8( each leg) split squat back foot elevated 3” down + 10” mid range pulses
8 single leg rdls
30” hip thrust hold

rest 1:30”

skill:hspu

wod
3 sets
Amrap 5′
2,4,6,8…
t2b
hspu
after every round
25 du

rest 2′

BURNOUT

EMOM 20
-15/12 calories row
-16 dumbell one arm thrusters
-50 double unders/100 single unders
-20 v-ups,20 mountain climbers

REST 2

AMRAP 8
250m run
20 push ups
20 air squat

23-05-2022

FITNESS

STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk

wod
team of 2
(i go you go)
10-8-6-4-2
power clean 70-60/50-40
burpee box jumps

rest 2′

10-8-6-4-2
squat clean
after every round
*15/12 cal row -12/10 cal bike/ski – 14/12 ski

cap:22′

BURNOUT

TEAM OF 2

FOR TIME
30 synchronized S.A dumbell hang clean and jerk
250m run together
40 synchronized burpees
500m run(split the runs)
50 partner sit ups
250m run together
40 S.A devil press
500m run(split the runs)

21-05-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 push jerk 3” pause at the bottom
same weight all sets

wod
Team of 2
buy in: 250m farmers carry
then
5 rounds of
6 synch burpees
30 cals (change every 15)
6 synch burpees
30 hang power clean 60/40 (change every 5 reps)

20-05-2022

FITNESS 

STRENGTH
3 sets of
20 split squat back foot elevated
20 single leg hip thrust heel on the bench
30” squat hold with the dbs

rest 1:30”

wod
For time
5 sets of
10 burpee deadlift
10 db clean
10 db front squat
10 db push press

BURNOUT


3 ROUNDS

AMRAP 3
350/300m row
max burpees over the dumbell

REST 1

AMRAP 3
250m run
max jumping squat

REST 1

AMRAP 3
20 Weighted sit ups
20 leg lifts over dumbell
20 dumbell pull throughs

19-05-2022

FITNESS

skill : ring muscle up

wod
Rx: ”Angry nicole”
Amrap 20′
400m run
max reps ring muscle up

”Nicole”
Amrap 20′
400m run
max reps pull ups

cash out
50 weighted sit ups

 

BURNOUT

EVERY 3MIN FOR 30
-60 double unders/120 single unders
15 dumbell strict press
15 zottman curls
-20 v-ups,20 alternate v-ups,20 flutter kicks
15 arnold press
15 hammer curls
-250m run
15 weighted lunges
15 weighted squat

 

18-05-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift build up

wod
2 Sets of :
Amrap 4′
21/15 cal row
15 box jump over
max power snatch 40/30

rest 2′

Amrap 4′
21/15 cal row
15 t2b
max ohs 40/30

rest 2′

BURNOUT


AMRAP 9
15/12 calories row
15 burpees over dumbell
15 goblet walking lunges

REST 2

AMRAP 9
250m run
20 hand release push ups
20 goblet squats

REST 2

AMRAP 9
15 dumbell ground to overhead
20 leg raises
20 push ups

17-05-2022

FITNESS

STRENGTH
3 sets of
6-8 strict pull ups weighted if possible
12 seated strict press
10 ring rows wide grip
3 wall walk

rest 1:30”

skill: hspu/kipping

wod
For time
2 rounds of:
30 wallballs
10 hspu/hand release push ups
30 swings
10 hspu/hand release push ups

BURNOUT

AMRAP 14
50 Double unders/100 single unders
16 single arm devil press
25 v-ups
16 single arm push press

EMOM 12(40”-20″)
-hollow rocks flutter kicks
-hollow rocks
-russian twists
-weighted sit ups

 

16-05-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat build up

wod
Team of 2
Amrap 23′
buy in: 1000m run together
then
100 du
30 clusters rx 60/40 – sc 50/30
100 du
30 power clean
100 du
30 shoulder to over head

 

BURNOUT

TEAM OF 2

EVERY 10 FOR 30
30 box jumps
40 dumbell squat
30 calories row
40 burpees
30 push ups
max shuttle run

14-05-2022

FITNESS

STRENGTH
85% of front squat
EMOM 12′
1.4 back squat
2. 3 front squat

wod
Team of 2
60 swings
30 burpee box jump over
250m run together
50 swings
30 burpee box jump over
250m run
40 swings
30 burpee box jump over
250m run
30 swings
30 burpee box jump over
250m run

13-05-2022

FITNESS

STRENGTH
3 sets of
10 z press
12 chest supported rows
12 reverse flys

rest 1:30”

skill: hspu

wod
”MARY”
Amrap 20′
5 hspu
10 pistols
15 pull ups

BURNOUT

EMOM 30
-15/12 Calories row
-18 dumbell walking lunges
-15 leg raises
-12 dumbell strict press,30 double unders/60 jump rope
-250m run
-rest

 

12-05-2022

FITNESS

STRENGTH
EMOM 12′
1. 3 heavy deadlift 85%
2. 12 deficit reverse lunges
3. rest

WOD
Team of 2
for time:

buy in : 1000m run together with 10kg plate ( change it after 250m)
then
2 rnds DT each
30 cals
2 rnds DT each
30 cals

CAP: 23′

*DT= 12 deadlift + 9 hang power clean + 6 jerk

BURNOUT

Amrap 14
500m run
40 v- ups
30 one arm devil press

11-05-2022

FITNESS

STRENGTH
Every 1:30” for 9′
2 power snatch + 1 ohs

WOD
3 sets of
Amrap 6′
5 power snatch 45/30
10 t2b
15 wallballs

rest 2′ b2n rounds

 

BURNOUT

AMRAP 9
15/12 calories row
14 dumbell hang snatch
10 burpees

REST 1

AMRAP 9
250m run
14 dumbell hang clean and jerk
10 push ups

REST 1

AMRAP 9
50 Du/100 singles
14 goblet squat
10 v-ups

09-05-2022

FITNESS

SKILL: rope climbs

WOD
Emom 12′
1. 60-70 du
2. 2-3 rope climbs
3. max burpees to target
4. rest

rest 1′

Emom 12′
1. 15/12 cal row
2. 2-3 rope climbs
3. max hand release push ups
4. rest

BURNOUT

3 Rounds
20 goblet lunges
20 v-ups

then

3 rounds
20 box jumps
15 leg raises

then

3 rounds
30 russian twists
25 weighted sit ups
20” hollow hold

 

09-05-2022

FITNESS

STRENGTH
In a 10′ window find
a heavy 3rm hang squat clean

Team of 2
wod
for time:
50 cal row

then

3 rnds each
10 t2b
10 hang clean and jerk 50/35

then

50 cal row

then
3 rnds each
6 bar muscle up / 10 c2b / 10 pull ups
10 front squat

BURNOUT

TEAM OF 2

AMRAP 30
100 Double unders/200 singles unders
40 push ups
500m row
60 v-ups
500m run together
20 synchro burpees

07-05-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 push press build up

Wod
Team of 2
500m run together
50 thrusters 45/35
50 pull ups
500m run together
40 thrusters
40 pull ups
500m run together
30 thrusters
30 pull ups
500m run together
20 thrusters
20 pull ups

06-05-2022

FITNESS

STRENGTH
3 sets of
10 kb or db heavy goblet squat 3” pause at the bottom
16 reverse lunges deficit both foot on plate

rest 2′

skill: hspu or hswalk

wod
Emom 20′
1. 8 hspu + max burpees to target
2. rest
3. max cals
4. rest

BURNOUT

TEAM OF 2

FOR TIME
Partner A:amrap meters row
Partner b:250m run

STOP WHEN TEAM REACH 2500M ROW

THEN

Partner A:amrap burpees
partner B:250m run

STOP WHEN TEAM REACH 120 BURPEES

05-05-2022

FITNESS

STRENGTH
deadlift
3X3 70%
2X2 80%
1X1 90%

skil: squat snatch

wod
3 sets of
10 squat snatch 50/35
60 du
30 wallballs
60 du

BURNOUT

AMRAP 14
250m run
10 devil press
20 v-ups

REST 2

AMRAP 14
400/350m row
60 du/120 singles
20 weighted lunges

04-05-2022

FITNESS

STRENGTH
3 sets of
max bench press 60% of 1rm
max strict pull ups

rest 2′ b2n sets

wod
team of 2
Amrap 20′
30 power clean 60/40
30 box jump over
30 cal

BURNOUT

TEAM OF 2

FOR TIME
40 synchronized one arm dumbell squat
40 weighted sit ups
40 synchronized one arm dumbell push press
40 calories row
40 v-ups
40 leg raises
40 synchronized one arm dumbell thrusters
40 calories row

REST 2

FOR TIME
1000m run

03-05-2022

FITNESS

STRENGTH
Every 2′ for 12′
10 heavy split squat back foot elevated
30” weighted wallsit

wod
For time
10 devil press
20 t2b
8 devil press
18 t2b
6 devil press
16 t2b
4 devil press
14 t2b
2 devil press
12 t2b

each time you break on t2b add 2 devil press in the next round

 

BURNOUT

3 Rounds
500m run
20 box jump over
20 push ups
15 v-ups

REST 2

5 Rounds
250m run
15 burpees
15 air squat
10 weighted sit ups

30-4-2022

FITNESS

wod
in team of 2

In a 10′ window find a heavy complex of:
1 clean pull + 1 power clean + 1 squat clean +1 front squat

10′-12′
rest

12′-30′
for time
1000m row
then
2 rounds each
12 burpees over db
8 db clusters
then
2 rounds each
12 burpees over db
8 db double hang snatch

30′-32′
rest

32′-37′
max devil presses

 

29-4-2022

FITNESS

Strength
4 Sets of
12 heavy cyclist squat
16 stagger deadlift
16 sinle leg hip thrust (leg on a bench)
rest 1′

WOD
For Time
500m run
50 du
30 t2b
50 du
30 box jump over
50 du
30 hspu
50 du
30 t2b
500m run

BURNOUT

FOR TIME

4-8-12-16-20-24
one arm dumbell thrusters
suttle runs(10m)
leg raises

then
4-8-12-16-20-24
devil press
suttle runs
one arm push press

 

28-4-2022

FITNESS


STRENGTH
Every 2′ for 10′
1 snatch pull + 2 power snatch + 1 squat snatch

skill: pistols

WOD

21-15-9
DB Snatch 22,5/15
Lateral Burpees Over The DB

Then

21-15-9
One Arm DB Shoulder To Overhead
Pistols

Then

75 Wall Balls

BURNOUT

TEAM OF 2

FOR TIME
750m run together
60 dumbells ground to overhead
50 box jump over
40 partner weighted sit ups
30 weighted step over
40 calories row
50 dumbell front squat
60 syncronized burpees
750m run together

 

27-4-2022

FITNESS

STRENGTH
In a 12′ window find 1rm
back squat

Wod
Team of 2
For time :
500m run together
40 hang clean 60/40
500m run
40 hang squat clean
500m run
40 power clean

BURNOUT

3 sets
30 Russian trwists
25 weighted sit ups
20 v-sit ups
10″ hollow hold

amrap 20′
250m run
20 walking lunges
15 air squat
10 push ups

26-04-2022

FITNESS 

STRENGTH
4 sets of
12 db bench press
6 strict chin ups

WOD
Amrap 7′
5 pull ups
10 hand release push ups
15 swings 24/16
50 du

rest 2′

repeat

BURNOUT 

Every 2min For 30min
-350/300m Row
-15 Hollow Rocks,15 V-ups,15 Weighted sit ups
-75-100 Double Unders/150 Single Unders
-10-15 Burpees Box Jumps
-250m Run

21-04-2022

FITNESS

Strength
Find 1RM Deadlift

WOD
Team of 2

Amrap 22′
60 Cals
60 hspu
60 Deadlift 80/50

40 Cals
40 Pull ups
40 Front Squat 80/50

20 Cals
20 Bar Muscle ups/C2B
20 Push Jerk 80/50

BURNOUT

TEAM OF 2

AMRAP 32
16 syncronized dumbell snatch
partner A:10 box jumps
partner B:amrap air squats
then switch
16 syncronized burpees
partner A:15m bear walk with dumbell
partner B:amrap v-ups
then switch

20-04-2022

FITNESS

Strength
Find 1RM Barbell Strict Press

WOD
For Time
30 Wall Balls 12/9
10 power snatch 45/30
30 Wall Balls
10 power snatch 55/40
30 Wall Balls
10 power snatch 65/50
30 wallball

BURNOUT

AMRAP 14
6 suttle runs(6x15m)
12 dumbell deadlifts
9 dumbell hang clean
6 dumbell push press

REST 2

AMRAP 14
300/250m row
12 dumbell reverse lunges
9 dumbell squat
6 jumps over dumbell

19-04-2022

FITNESS

Strength
3×10 One Arm Ring Row 10/10
3×10 Seated DB Strict Press 10/10
3×7 Strict TTB/Leg Raises
3×20 HS Hold Marching/HS Hold

WOD
Amrap 15min
2,4,6,8,10,12,14…Etc
db Snatch 24/16
Cal Row
Ring Dips
Box Jumps Over

BURNOUT

AMRAP 6
50 double unders/100 singles
16 dumbell snatch
20 push ups

REST 1

AMRAP 6
250m run
16 dumbell one arm thrusters
20 v-ups

REST 1

AMRAP 6
15/12 Calories row
16 goblet squat
20 weighted sit ups

core strength
2 sets
30 russian twists
25 v-ups
20”hollow hold

18-04-2022

FITNESS


Strength
Find 1RM Front Squat

WOD
Team of 2
For Time
40 TTB/Leg Raises
40 Burpees
40 Squat Clean 40kg/30kg
30 TTB/Leg Raises
30 Burpees
30 Squat Clean 60kg/40kg
20 TTB/Leg Raises
20 Burpees
20 Squat Clean 80kg/50kg
10 TTB/Leg Raises
10 Burpees
10 Squat Clean 100kg/60kg

BURNOUT

FOR TIME
10-12-14-16-18-16-14-12-10
burpees
box jumps
calories row
*250m run together between rounds

16-04-2022

FITNESS 


Team of 2
With a running clock
0:00-10:00
find 3 rm hang clean

10:00-12:00
rest

12:00-28:00
for time
20 burpee box jumps
50 swings 24/16
20 burpee box jumps
50 front squat 45/30
20 burpee box jumps
50 one arm kb push press
20 burpee box jumps
50 thrusters 45/30

28:00-29:00
rest

29:00 – 37:00
1000m run together
max hang clean 50/35

15-04-2022

FITNESS

skill: rope climbs

strength
3 sets of
3-4 rope pull ups
3-5 wallwalk 3” pause at the top
20 alternate v-ups

rest 1′

WOD
Emom 20′
1. 25 du + max cal row
2. rest
3. 25 du + max rope climbs
3. rest

BURNOUT

4 Rounds
24/18 calories row
24 mountain climbers
16 one arm hang clean and press

REST 2

4 Rounds
250m run
24 renegade rows
16 one arm hang clean and press

 

14-04-2022

FITNESS

STRENGTH
Every 1:30” for 9 sets
1 pause 2” clean below the knees + 1 squat clean
build up

wod
12 rnds of
3 devil press 2×20/2×12,5
4 push press
6 box step up

BURNOUT


2 rounds

ΑΜRAP 6
buy in:250m run
12 goblet squat
12 box jumps over
30 double unders

REST 1

AMRAP 6
buy in:250m run
12 plate ground to overhead
12 push ups
12/10 calories row

13-04-2022

FITNESS

STRENGTH
In a 12′ window find 3rm deadlift

wod
Team of 2
for time:
1000m row /bike/run

then

3 rounds each i go you go
50 du
8 power snatch 45/30

then

3 rounds each i go you go
50 du
12 ohs

then

1000m row/bike/run

BURNOUT

Emom 30(45”-15”)
-hollow hold
-side plank rotation(right side)
-side plank rotation(left side)
-shuttle run
-burpees
-rest

11-04-2022

FITNESS

STRENGTH
In a 12′ window find 3 rm back squat

wod
For time:
Team of 2
500m run together
50 hang clean and jerk 60/40
30 synchro burpees
500m run together
40 clusters
20 synchro burpees
500m run together

BURNOUT

TEAM OF 2

FOR TIME

2 rounds
30 single arm devil press
250m run together
40 push ups
50 v-ups
30 single arm thrusters
40 syncronized burpees

09-04-2022

FITNESS

STRENGTH
In a 10′ window
find 3 rm deadlift

wod
Amrap 6′
15 front squat 40/30
15 t2b

rest 3′

Amrap 6′

8 s2oh 60/40

rest 3′

Αmrap 6
5 deadlift 100/70
3 bar muscle up/ 8 pull ups

08-04-2022

FITNESS

STRENGTH
3 sets of
8+8 deficit reverse lunges
10 goblet squat 1+1/4
8+8 hip bridge leg on bench

rest 1:30”

Team of 2
5km row

every 3′
20 burpees over ( 10 each athlete)

BURNOUT


FOR TIME

5 Rounds
8 weighted box step overs
12 dumbell hang snatch
16 calories runner

REST 2

5 Rounds
8 box jump over
12 dumbell hang clean and jerk
16 calories bike

07-04-2022

FITNESS

STRENGTH
Every 2′ for 12′
5 push press 3” pause at the dip on each rep

skill: butterfly pull ups or kipping

wod
Amrap 7′
9 pull ups
12 one arm db hang clean and jerk
15 wallballs

rest 1′

repeat

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
8 poliquin raises
10 press ups flyes
12 dumbell strict press

REST 1MIN B2N

THEN

3 ROUNDS
10 one leg hip thrusts(each leg)
10 split squats(each leg)
8 clamshell plank(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
10 dumbell cossack deadlift(each side)
30”adductor side plank(each side)

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

06-04-2022

FITNESS

STRENGTH
Every 2′ for 12′
3 front squat
build up

skill: squat snatch

wod
Emom 20′
1. 30 du + max squat snatches
2. rest
3. max burpee box jumps
4. rest

BURNOUT

Every 2 for 30
-12 one arm devil press
Amrap reverse burpees
-12 burpees over dumbell
Amrap a block squats
-250m run
-REST

05-04-2022

FITNESS

STRENGTH
3 sets of
15 floor presses
5 strict chin ups
3 wallwalk with 3” pause at the top

rest 1:30”

skil: hspu

wod
3 sets of
500m row
15 hspu
15 t2b

cap 12′

BURNOUT

AMRAP 9
15/12 calories row
15 push ups
60 double unders/120 jump rope

REST 1

AMRAP 9
250m run
20 weighted lunges
15 box jumps

REST 1

AMRAP 9
30 m.climbers
20 air squat
15 burpees

04-04-2022

FITNESS

STRENGTH
Every 2′ for 12′
2 sets of
1 power clean + 1 squat clean
*drop the bar each rep
build up

Team of 2

Amrap 22′

partner A: 8 hang squat clean 50/35 + 8 burpees over bar
partner B: max cals
(then change)
if you manage to complete 200 cals

then

Amrap i go you go
5 clean and jerk 60/40
10 hand release push ups

 

BURNOUT

3 rounds
16 one arm dumbell thrusters
24 v-ups

Rest 2

3 Rounds
16 dumbell snatch
24 weighted sit ups

Rest 2

3 Rounds
16 burpees
250m run

02-04-2022

FITNESS

STRENGTH
Every 2′ for 12′
5 reps deadlift with 3” pause at the top

WOD
42-30-18
Thrusters 45/30
pull ups

rest 2′

42-30-18
devil press
250m run together after each round

01-04-2022

FITNESS

STRENGTH
3 sets of
8 db bench press 3” pause at the bottom
12 reverse flys
8 one arm db row each arm

rest 1:30”

skill: hspu

wod
7 rnds of
7 hspu
7 burpee box jumps
21 air squat

BURNOUT

AMRAP 14
250m run
15 ground to overhead
12 v-ups
10 renegade rows

REST 2

AMRAP 14
300/250m row
15 dumbell squat
12 leg raises
10 push ups

31-03-2022

FITNESS

STRENGTH
3 sets of
8 split squat 1+1/4
8 stagger deadlift with 2 dbs ( each leg )
20 frog pumbs

rest 1:30”

skill: row

wod
Emom 20′
1. 15/12 cal row
2. 20 wallballs
3. 20 swings 24/16
4. rest

BURNOUT

AMRAP 8
25 burpees
20 box jump over
15 dumbell push press
max calories row

REST 2

AMRAP 8
25 dumbell push press
20 burpees
15 box jump over
max shuttle runs

REST 2

AMRAP 8
25 box jump over
20 dumbell push press
15 burpees
max double unders/singles

30-03-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 ohs 3” pause at the bottom

wod
Team of 2
for time
200 du
then
2 rounds
30 power snatch 45/35
20 burpees over bar
then
50 cal bike/run
then
2 rounds
30 ohs
20 pull ups
then
200 du

cap 23′

BURNOUT

EVERY 2 FOR 30
-350/300m row,20 push ups
-10 hollow rocks,10 v-ups,10 weighted sit ups,10”hollow hold
-15 swings,15 goblet squat,15 russian twists

29-03-2022

FITNESS

STRENGTH
12-9-6
strict chin ups
strict hspu with 3” pause at the top /strict press 2dbs
deficit push ups
reverse grip ring rows

skill: pistols

wod
4 sets of:
3′ amrap
2 rounds
8 t2b
10 pistols / lunges weighted
max cal row

rest 1′ b2n sets

 

BURNOUT


FOR TIME
8-16-24-16-8
wall balls
calories runner
one arm devil press

40 double unders/80 singles after each round

28-03-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat 1+1/4
build up

wod
Team of 2
for time:
50 box jump over
30 clean and jerk 50/35
50 burpees
30 clean and jerk 60/40
50 box jump over
50 burpees over bar

 

BURNOUT

FOR TIME

5 rounds
250m run
15 v-ups
15 dumbell thrusters
15 leg raises
25/20 calories row

26-03-2022

FITNESS

WITH A RUNNING CLOCK

0:00 – 10:00
find a heavy complex of
2 clean deadlift + 2 power clean + 2 front squat

10:00 – 12:00
rest

12:00 – 24:00
Amrap
12 devil press
24 db front squat
36 cal row/ski/bike

24:00 – 26:00
rest

26:00 – 38:00
For time :
12 burpee box jumps
24 step over
36 ttb

24-03-2022

FITNESS 

STRENGTH
Every 1:30” for 9 sets
5 push press pause 3” at the dip
build up

Wod
15-12-9-6-9-12-15
sdhp 45/35
front squat
push press

then
tabata hollow rocks

BURNOUT 

AMRAP 14
250m row
5 dumbell leg complex(2 front rack lunges+2 squats)
10 box jumps

REST 2

AMRAP 14
250m run
5 dumbell push complex(3 dumbell push ups+3 dumbell press)
10 box jump over

23-03-2022

FITNESS

STRENGTH
Every 2′ for 10′
4 deadlift 3” pause under the knee
start 60% and build up

wod
Team of 2
12 rnds of ( i go you go)
5 power snatch 45/35
7 ohs
9 hspu/12 hand release

BURNOUT 

FOR TIME

1 round
100 double unders/200 singles
35 burpees

rest 1min

2 rounds
20 plate overhead lunges
20 burpees

rest 1min

3 rounds
18/14 calories row
80 double unders/160 singles

rest 1min

4 rounds
15 v-ups
15 sit ups
15 hollow rocks

22-03-2022

FITNESS 

STRENGTH
3 sets of:
12 incline db bench press
12 db chest supported row
20” chin up hold

rest 1:30”

skill: ring muscle up

WOD
Amrap 6′
3 ring muscle up or any transition
6 burpee to target
50 du

rest 1′

repeat

BURNOUT 

EVERY 3 FOR 30
-15/12 Calories runner
15 double dumbell ground to overhead
20 v-ups
-15/12 calories bike
15 half man makers
20 leg raises

21-03-2022

FITNESS

STRENGTH
Every 2′ for 10′
4 back squat 3” pause at the bottom
80%

WOD

TEAM OF 2
For time:
60 cal row
42 clusters 45/35
42 pull ups
50 cal row
30 clean 60/40
30 pull ups
40 cal row
18 clean and jerk 70/50
18 pull ups

 

BURNOUT

TEAM OF 2

AMRAP 30
50 box jumps over
40 calories row
30 syncronized burpees
250m run togethers
30 syncronized air squat
40 push ups
50 partner med-ball sit ups

19-03-2022

FITNESS

STRENGTH
4 sets of
8 bench press
10 bent over row

rest 1′ b2n sets

wod
Team of 2
buy in: 1000m run

then
3 rnds of
30 ohs 45/35
30 swings 24/16
30 cal row

18-03-2022

FITNESS

STRENGTH ( for time)
12-9-6-9-12
strict ring dips

*15 v-ups + 10 hollow rocks

skill: hspu

WOD
Amrap 15′
40 box jumps
30 burpees to target
20 hspu or pike push ups

BURNOUT

AMRAP 14
3-6-9-12-15….
burpees double jump over dumbell
calories bike
one arm dumbell push press

REST 2

AMRAP 14
3-6-9-12-15…
swings
calories runner
hand release push ups

17-03-2022

FITNESS

STRENGTH
Every 2′ for 10′
1 snatch pull + 1 hang squat snatch + 1 ohs
build up

wod
for time:
5 rnds of
7 power snatch 45/35
14 t2b
30 air squat

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
12 cyclist goblet squat
30” wall sit

REST 1MIN B2N

THEN

2 ROUNDS
16 walking lunges
8 high box step ups(each leg)
12 deficit sumo romanian deadlifts

REST 1 MIN B2N

THEN

3 ROUNDS
15 arnold press
15 powell raises from side plank(each arm)

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

 

16-03-2022

FITNESS

STRENGTH
Front squat
Every 2′ for 10′
4 reps 3” pause at the botom 70%

skill: bar muscle up

wod
5 sets of
2′ on – 2′ off
12-15 cal row
6-8 burpees
max bar muscle up /pull ups

BURNOUT

EVERY 3 MIN FOR 30MIN
-30 double unders/60 jump rope
20 v-ups
20/18 calories row
-15 burpees to plate
20 weighted sit ups
20 ground to overhead

15-03-2022

FITNESS

STRENGTH
15-12-9-6
weighted close grip push ups
12-9-6-3
strict pull ups

skill: hswalk

wod
Amrap 12′
10m hswalk / 2-3 wallwalk
10 one arm hang clean and jerk
50 du
6 single arm devil press

BURNOUT

Amrap 6
150m/100m runner
15 wall balls
15 push ups

REST 1

Amrap 6
250m/200m row
20 goblet lunges
20 weighted sit ups

REST 1

Amrap 6
15/12 calories bike
10 man makers
10 goblet squat

14-03-2022

FITNESS

STRENGTH
Every 1:30” for 10 sets
1 clean pull + 1 hang squat clean + 1 front squat
build up start from 60% 1rm clean

wod
Team of 2
for time
2 rounds of:
30 clean and jerk 60/40
100 wallballs
60 cal row

cap 22′

 

BURNOUT

AMRAP 10
12 one arm dumbell thrusters
12 box jump over
12 burpees over dumbell

REST 1

AMRAP 10
12 one arm devil press
12 step over
12 leg raises

REST 1

AMRAP 5
20 alternating v-ups
20 dumbell pull throughs
20 body saw plank

12-03-2022

FITNESS


STRENGTH
3 Sets of
6 front squat 80%
12 filly presses

TEAMS OF 2
With A Running Clock

0-8′
2,4,6,8,10,12,….
Deadlift 100/70
Synchronized Burpees

8′-16′( i go you go)
4 front squat (90/60)
10 toes bar

16′-24′( i go you go)
8 power clean (40/30)
10m hswalk/ 3 wallwalk

11-03-2022

FITNESS

STRENGTH
4 sets of
12 weighted sit ups slow eccentric
20 alternating v-sit ups
8 strict t2b /legraises
30” weighted plank

rest 1:30”

WOD
for time:
21 pull ups
42 du
21 thrusters 42,5/30
18 c2b
36 du
18 thrusters 52/35
15 bar muscle up
30 du
15 thrusters 60/40

cap 12′

BURNOUT

EVERY 2 FOR 30
-350/300m row
-2 x(15m run+15m broad jumps+15m lunges+15m bear walk)
-120 double unders/240 singles

10-03-2022

FITNESS

STRENGTH
Deadlift
Every 2′ for 10′
set 1: 5 reps 70%
set 2: 2 reps 85%
set 3: 5 reps 70%
set 4: 2 reps 90%
set 5: 10 reps 60%

WOD
4 sets of
Amrap 4′
5 hang squat clean 60/40
35 du
5 jerk
35 du

rest 2′ b2n sets

 

BURNOUT 

“BODYBUILDING BURNOUT”
3 ROUNDS
8 supine ring rows
10 hammer curls
12 zottman curls

REST 1MIN B2N

THEN

3 ROUNDS
10 one leg romanian deadlift(each leg)
15 sumo squat
10 one leg hip thrusts(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
20 body saw plank
20 hollow rocks

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

08-03-2022

FITNESS

STRENGTH
3 sets of
6 strict chin ups weighted if possible
8 strict hspu with 2” pause at the bottom /pike push ups
10 external rotations and press with 2 small plates

rest 1:30

wod
Amrap 5′
30 wallball
20 cal row
max one arm hang clean and jerk

rest 2′

Amrap 5′
30 one arm hang clean and jerk
20 wallball
max cal row

rest 2′

Amrap 5′
30 cal row
20 one arm hang clean and jerk
max wallball

 

BURNOUT

FOR TIME
3 rounds
16 weighted reverse lunges
12 dumbell ground to overhead
15/12 calories runner

THEN

3 rounds
12 goblet squat
40 double unders/80 singles
12 burpees

THEN

3 rounds
12 push ups
15/12 calories row
20 v-ups

05-03-2022

FITNESS

STRENGTH
Every 2′ for 10′
3 push press + 2 push jerk
build up


TEAM OF 2

Amrap 20′
60 cal row
60 t2b
100 swings
60 single arm oh lunges
60 pull ups

04-03-2022

FITNESS

STRENGTH ( for time)
21-18-15-12-9
v-ups
weighted sit ups
*after every round 20 side plank rotations 10 each side

OPEN WOD 22.2
for time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
deadlift 102/70kg
bar facing burpees

cap 10′

 

BURNOUT

AMRAP 14
250m run
15 swings
12 v-ups
10 renegade rows

REST 2

AMRAP 14
300/250m row
15 goblet squat
12 weighted sit ups
10 push ups

03-03-2022

FITNESS 

STRENGTH
4 sets of
8 back squat 60%

rest 2′ b2n sets

wod
5 sets of
Amrap 4′
3 power clean
6 push ups
9 wallball
30 du

rest 1′

BURNOUT 


2 ROUNDS

Amrap 4
10 burpees over dumbell
10 one arm dumbell thrusters(each arm)
10/8 calories row

REST 1

Amrap 4
10 push ups
10 dumbell strict press(each arm)
10/8 calories row

REST 1

Amrap 4
10 leg raises
20 dumbell squat
10/8 calories row

REST 1

02-03-2022

FITNESS

SKILL: Snatch

STRENGTH
Every 2′ for 10′
2 power snatch + 2 squat snatch

TEAM OF 2

AMRAP 20′
20 Devil Press 25/15
20 Cal Bike
40 Dumbell Box Step Ups Over
20 Cal Bike
60 Alternate Dumbell Snatch
100 du

BURNOUT

AMRAP 30
100 Double unders/200 singles unders
25 push ups
300/250m row
20 v-ups
250m run/500m run/750m run/1000m run
15 reverse burpees

after each round add one more lap outside

01-03-2022

FITNESS

“CORE STRENGTH
EMOM 9
1.30” L Sit
2.10 v-ups+ 20” hollow hold
3.40” Goblet Squat Hold

Skill: Muscle Up

AMRAP 9
4 Muscle Up/ Jumping Muscle Up
12/9 Cal Row/ski
24 pistols/ any progression

REST 2

AMRAP 9
8 Deficit Handstand Push Ups/ Pike Push Ups
12/9 cal row/ski
24 Air Squat

 

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
8 Dumbell overhead tricep extension(each arm)
10 skull crushers
12 box diamond push ups

REST 1MIN B2N

THEN

3 ROUNDS
12 kettlebell good mornings
15 high box step ups(each leg)
25 frog pumps

REST 1 MIN B2N

THEN

3 ROUNDS
12 lateral raise
20 deficit split squats

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

28-02-2022

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 2 hang power clean + 1 jerk
build up

WOD

Amrap 22′

Team of 2

5 rounds each of( work simultaneously)

Partner A: 10 hang clean + 8 jerk ( 60/40)

Partner B: 7 burpees + 7 pull ups

then
if any time remaining
max reps clean and jerk change every 3 reps

BURNOUT

TEAM OF 2

3 ROUNDS
50/40 calories row
40m front rack dumbell walking lunges
30 dumbell ground to overhead
20 leg raises
10 half man makers

26-02-2022

FITNESS

WOD
Team of 2

Strength
in a 10′ window find a heavy complex of
1 power clean + 1 thruster + 1 jerk

then

rest 2′

12:00 – 34:00
for time
5 rnds
250m run together (with a 10kg plate for men 5kg for women )
30 t2b
40 wallballs

25-02-2022

FITNESS

STRENGTH
Core strength
Emom 12′
1. 10 hollow rocks + 10 v-ups
2. 30” side plank on bench (R)
3. 4 turkish get ups
4. 30” side plank one bench (L)

WOD
Open 22.1
AMRAP 15min
3 x Wall Walks
12 x DB Snatches 22.5/15
15 x Box Jumps Over 60cm/50cm

BURNOUT 

AMRAP 13
4 rounds
12 dumbell strict press
10 half man makers
8 box jumps over

max calories runner in the remaining time

REST 2

AMRAP 13
4 rounds
12 dumbell push press
10 renegade rows
8 box jumps

max calories bike in the remaining time

24-02-2022

FITNESS

STRENGTH
Every 2′ for 10′
6 strict press with 1+1/4

wod
5 sets of
Amrap 3′
50 du
15/12 cal row/bike/ski/run
max power snatch 45/35

BURNOUT

2 ROUNDS

AMRAP 4
15 burpees
15 wall balls
15 ab-mat sit ups

REST 2

AMRAP 4
15 Reverse burpees
15 swings
15 push ups

REST 2

AMRAP 4
15 Devil press
15 goblet squat
15/12 calories row

23-02-2022

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 8 deadlift 60%
set 2: 4 deadlift 75%
set 3: 8 deadlift 60%
set 4: 4 deadlift 80%
set 5: 10 deadlift 50%

WOD
Team of 2
for time
20 rnds of
7 thrusters 45/35
7 hang clean
7 t2b

BURNOUT

ΕΜΟΜ 30
-15/12 Calories bike/row/runner
-12 double dumbell ground to overhead+6 step ups
-60 double unders
-12 hollow rocks+12 v-ups

22-02-2022

FITNESS

STRENGTH
4 rnds of
5- 8 strict pull ups / 3-4 weighted
10 slow eccentric db strict press
15 reverse flys slow eccentric

rest 1:30”

skill: row

wod
Amrap 12′
12 cal row
10 box jump over
12 cal row
4 wallwalk

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
15 Seated leg lifts
15 leg raises on stall bar
15 weighted sit ups

REST 1MIN B2N

THEN

3 ROUNDS
15 deficit hip abduction(each leg)
15 elevated foot glute bridge
15 curtsy lunges(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
15 arnold press
15 powell raises from side plank(each arm)

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

 

21-02-2022

FITNESS

STRENGTH
Emom 10′
1. 5 back squat
2. 3 front squat

all percentages 80% of 1 rm front squat

WOD
For time:
Amrap 22′
2 rnds machoman ( i go you go)
2 rnds cindy ( i go you go)
30 burpees over bar ( split as you wish)

*machoman = 3 power clean + 3 front squat + 3 jerk

*cindy= 5 pull ups + 10 push ups + 15 air squat

BURNOUT

5 rounds
30 push ups
21 v-ups
400m row
21 box jumps
30 sumo deadlift

19-02-2022

FITNESS

STRENGTH
3 sets of
12 split squat 1+1/4
12 deficit rdls
20” single leg hip thrust hold each leg

rest 1:30”

Team of 2
for time
buy in: 60 cal row

then

3 rounds of:
30 one arm hang clean and jerk 22,5/15
30 burpees

then

60 cal row

3 rounds of:
30 deadlift 100/80
30 burpees

18-02-2022

FITNESS

SKILL: rope climb

3 sets of
5 rope pull ups / chin ups
4 wallwalk
10 db bent over row

rest 1:30”

wod
Emom 20′
1. 15 /12 cal row
2. 2-3 rope climb
3. 60-75 du
4. 6-10 hspu /pike push ups

BURNOUT

AMRAP 7′
21/16 cal Row
15 Half man makers
9 Dumbell squats

REST 1

AMRAP 7′
15/12 cal Bike
12 Dumbell push press
9 Swings

REST 1

AMRAP 7′
40m Sled push
20 Dumbell step ups
10 Curl and press

17-02-2022

FITNESS

CORE STRENGTH
4 SETS OF
30” side plank rotations (R)
20 alternate v-ups
30” side plank rotations (L)
12 weighted sit ups anchored legs
slow eccentric

rest 1:00′

WOD
Team of 2
12 rnds of ( i go you go)
5 devil press
5 db front squat
5 db hang clean
5 step over

BURNOUT

TEAM OF 2

AMRAP 30′

40 Partner sit ups
40 Partner wall balls
40 Jumps over partner (holding plank)
250m run togehter
40 leg raises
40 burpees
40 push ups

16-02-2022

FITNESS

STRENGTH
Emom 10′
1. 2 back squat 85%
2. 30” weighted wallsit

skill: power snatch

wod
2 sets of
Amrap 7′
5 power snatch 50/35
5 box jump over
5 t2b

* after each round increase 1 rep each exercise

rest 2′

 

BURNOUT

EVERY 3 FOR 30
-75 double unders/150 singles
20 v-ups
15 double dumbell snatch
-20/18 Calories row
20 weighted sit ups
16 one arm devil press

15-02-2022

FITNESS

STRENGTH
3 sets of
12-15 heavy floor presses
5 weighted chin ups 2” pause at the top
3 wallwalk 3” pause at the top

rest 1:30”

skill: butterfly pull ups /kipping pull ups

wod
3 rounds of
25 wallballs
50 du
15 pull ups
50 du
15 hand release push ups

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
12 goblet cyclist squats
30” weighted wall sit
16 walking lunges

REST 1MIN B2N

THEN

3 ROUNDS
15 clamshell plank(each leg)
15 single leg hip thrusters(each leg)
15 single leg romanian deadlift(each leg)
15 box pistols(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
12 deep strech push ups w/dumbells
12 diamond push ups
12 up-downs

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

 

 

 

14-02-2022

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 front squat + 1 jerk
start with 50% and build up

Wod
Team of 2
Amrap 10′(i go you go)
10 cal row
5 power clean 60/35

rest 2′

Amrap 10′
5 synchro burpees
20 front squat 50/35
5 synchro burpees
20 push press

 

BURNOUT

TEAM OF 2

FOR TIME
30 syncronized burpees over dumbells
40 box jumps
30 wall balls
30 syncronized burpees over dumbells
40 box jump over
500 meters run together
30 dumbell thrusters
40 box jumps
40 burpees
30 dumbell front squat
40 box jump over
40 burpees

12-02-2022

FITNESS

STRENGTH
3 sets of:
10 ”Y” raises
10 “T” raises
10 bent over row with a barbell

WOD
Amrap 22min
15/12 Cal bike
12 Box Jumps Over 70cm/60cm
1 DB Complex Unbroken 2×20/2×12,5

After Each Round 1 Rep DB Complex

*DB Complex
1 Man Maker
1 DB Lunges each leg
1 DB Burpee
1 DB Deadlift
1 DB Power Clean
1 DB Squat Clean
1 DB Front Squat
1 DB Devil Press
1 DB Thruster
1 DB Shoulder To Overhead

11-02-2022

FITNESS

STRENGTH
3 sets of
30” front rack wallsit with 2 kb
12 front rack reverse lunges ( front foot elevated)

SKILL: Ring mu

WOD
Amrap 7′
5 mu/jumping mu or 5 dips + 5 pull ups
50 du

rest 2′

Amrap 7′
15 row
4 wallwalk

BURNOUT

FOR TIME

3 ROUNDS
15 swings
20 wall balls
20 calories runner

then

3 ROUNDS
15 goblet squat
20 push ups
20 calories row

then

3 ROUNDS
15 air squat
20 v-ups
20 calories bike

10-02-2022

FITNESS

SKILL: squat snatch

STRENGTH
Every 2′ for 10′
1 snatch pull+ 1 squat snatch + 1 ohs

WOD
Team of 2

150 cal bike /row

Partner A: bike
Partner B: 6 squat snatch(60/40) +
8 burpees over bar

BURNOUT

3 SETS OF

AMRAP 4
15 burpee box jump over
20 weighted sit ups
amrap calories row

3 SETS OF

AMRAP 4
15 Half man makers
20 leg raises
amrap double unders/singles

09-02-2022

FITNESS

STRENGTH
3 sets of
20(10 each arm) reps of one am dumbell row
20(10 each arm) reps of one arm db bench press while left arm
works isometrically

WOD
3 rounds of:
20 deadlift (60/45)
15 thrusters (60/45)

cash out: 30 box step over(25/15)

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
16 split squats
16 deficit sumo deadlift
30 hip thrusts(back on box or bench)

REST 1MIN B2N

THEN

3 ROUNDS
15 v-ups
15 v-sit ups
15 hollow rocks
15”hollow hold

REST 1 MIN B2N

THEN

3 ROUNDS
12 zottman curl
12 ring face pulls
12 close grip push ups

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

08-02-2022

 

FITNESS

STRENGTH
8-1
strict pull ups
strict ring dips
20” hollow hold b2n sets

Skill: hspu

WOD
4 rounds of
18 cal row
15 hspu
12 db snatch ( 25/15)

BURNOUT

TEAM OF 2

AMRAP 32
60 calories runner
40 dumbell thrusters
20 swings
40 calories runner
30 dumbell front squat
20 swings
20 calories runner
20 dumbell push press
20 swings

07-02-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat 80% 3” pause at the bottom

SKILL: clean and jerk

WOD

Team of 2
42-30-18
hang clean and jerk (60/40)
chest to bar
front squat
Toes to bar

BURNOUT

AMRAP 12
3-6-9-12-15-18…
box jump over
double dumbell ground to overhead
leg raises

REST 2

AMRAP 12
15 wall balls
10 push ups
15/12 calories row

REST 2

FOR TIME
40 burpees

05-02-2022

FITNESS

team of 2
with a running clock
0:00 – 10:00
find a heavy complex of
2 squat clean + 2 power clean

10:00 – 12:00
rest

12:00 – 32:00
Amrap
50 cal row
20 clean and jerk 60/40
50 burpees to target
20 bear complex

32:00-35:00
max dead hang from the pull up bar
if you break 10 synchro push ups

04-02-2022

FITNESS

STRENGTH
3 sets of
10 heavy goblet cyclist squat 1+1/4
20”-30” iso hold each leg in lunge position weighted
30 weighted hip thrust back on bench or a box

rest 1:30”

wod
7 rounds for time:
3 man maker
4 hang clean
5 push press
8 step over

BURNOUT


FOR TIME
21-18-15-12-9
dumbell curl and press
half man makers
calories runner

REST 2

FOR TIME
21-18-15-12-9
One arm devil press
v-ups
calories ski

 

03-02-2022

FITNESS

CORE STRENGTH
3 rounds of:
20 alternate v-ups
45” weighted plank
20 hip raises
45” russian twists

rest 1:30”

skill: hspu or hswalk

wod
3 sets of :
Amrap 5′
15 wallballs
5 hspu or 7,5m hswalk
10 t2b
5 hspu or 7,5m hswalk
rest 1′ b2n sets

BURNOUT

EMOM 30
-15/12 calories row
-12 burpees
-15 box jump over
-40 du/80 singles
-rest

 

02-02-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift 3” down 2” pause under the knee 75%

WOD
For time :
4 rnds of
500m run/row
8 snatch 40/30
50 du

BURNOUT

EVERY 4 FOR 32 MIN

On the 0-8-16-24
20 V-ups
12 Renegade rows
20 Dumbell push press

On the 4-12-20-28
20 Wall balls
20/16 Calories row
20 Weighted Step ups

01-02-2022

FITNESS

STRENGTH
3 rounds of
10 arnold presses
5 strict chin ups weighted if possible
3 wallwalk pause 3” at the top

rest 1:30”

skill: bar muscle up

wod
2 sets of :
Amrap 6′
12 one arm hang clean and jerk 25/15
10 burpees
5 bar muscle up/5 pull ups + 5 push ups or dips

rest 2′ b2n

 

BURNOUT


2 rounds

ΑΜRAP 7
4 dumbell thrusters
8 leg raises
40 jump rope

REST 1

AMRAP 7
4 dumbell ground to overhead
8 calories bike/runner
40 jump rope

31-01-2022

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 front squat

*After every set increase 1 rep on the squat cleans and build up

WOD
team of 2
for time:
40 cal row
30 clusters 50/35
40 cal row
30 t2b
40 cal row
30 clusters
40 cal row
30 t2b

BURNOUT

TEAM OF 2
50-40-30-20-10
box jumps
burpees
calories row
lunges
push ups

29-01-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 bench press 3” pause at the bottom

wod
Team of 2
for time
1000m run
then
3 rounds of
30 g2oh 45/30
20 burpee pull ups
30 ohs
then
1000m run

28-1-2022

FITNESS

STRENGTH
3 sets of
10 each leg back foot elevated split squat 1+1/4
30” wallsit weighted
10 each leg stager deadlift with 2 dbs

rest 1:30”

wod
Emom 20′
1.15 cal row
2. 15-20 box jump over
3. 50 du
4. 15 t2b
5. rest

BURNOUT

Team of 2

Amrap 30min
600m Bike
30 Push ups
30 Air Squats
300m Skierg
30 Burpees

 

24-01-2022

FITNESS

STRENGTH
Every 2′ for 10′
3 front squat 3” at the bottom
build up

wod
Team of 2
For time
buy in: 30 clean and jerk 60/40
then
2 rounds of
50 wallballs
50 cal row
then
cash out: 30 clean and jerk

cap 20′

BURNOUT


AMRAP 30
400/300m row
20 v-ups
20 burpees
300/250m row
20 weighted sit ups
20 push ups
200/150m row
20 sit ups
20 down ups

22-01-2022

FITNESS

STRENGTH
Team of 2
with a running clock 0:00-10:00
find a heavy complex of
1 clean pull + 1 power clean + 1 squat clean + 1 jerk

0:00-12:00
rest

12:00-24:00
amrap i go you go
3 squat clean 60/40
6 burpees over bar
9 push press

24:00-26:00
rest

26:00-38:00
amrap (split as you wish)
20 cal row
20 deadlift 80/60
20 t2b

21-01-2022

FITNESS

CORE STRENGTH
3 rnds of
20 side plank rotations
10 strict t2b
20 alternate v-ups
10 hip pikes on the rower

rest 1:30”

skil: pistols

wod
Amrap 13′
5 strict hspu
10 pistols
15 box jump over
35 du

BURNOUT

21-15-9
calories runner/bike/ski
one arm devil press
goblet squat
60 double unders/120 singles after each round

then

12-15-18
calories runner/bike/ski
one arm dumbell thusters
down ups
60 double unders/120 singles after each round

20-01-2022

FITNESS

STRENGTH
Every 2′ for 10′
10 front rack reverse lunges
build up

wod
4 sets of:
3′ amrap
20 wallballs
12-15 pull ups
max devil press

rest 1′

BURNOUT

4 ROUNDS
25 box jump over
20 dumbell push press
15 leg raises
10 half man makers

19-1-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press 1+1/4

wod
For time :

buy in: 1000m row or ski
then
3 rounds of:
15 power snatch
35 du
15 ohs
35 du

BURNOUT

EVERY 3 FOR 9
-20/16 Calories row
14 burpees over row
-20 sit ups
15 wall balls
10 push ups
-20 step over weighted
50 double unders/100 singles

REST 2 AND REPEAT 2 MORE TIMES

 

18-01-2022

FITNESS

skill: rope climb

strength
3 sets
3/4 rope pull ups/ 4/5 chin ups
12 rdls with 2 dbs
20 hollow rocks

rest 1:30”

WOD
Emom 20′
1.2/3 rope climbs
2. 15/12 cal row
3. 15/20 hand release push ups
4. rest

 

BURNOUT

TEAM OF 2

3 SETS

AMRAP 4
400/320m air runner
30 dumbell thrusters
max reps syncronized squats

REST 2

AMRAP 4
30/24 calories bike
30 dumbell reverse lunges
max meters sled push

 

17-01-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 front squat
build up

WOD
Team of 2
For time
4 rounds of
22 hang clean 60/40
22 burpee box jumps
22 jerk
22 t2b
150 du

 

BURNOUT

EVERY 2MIN FOR 32
-12/10 calories row
8 push ups
10 ground to overhead
-12 burpees
8 box jumps
10 v-ups

15-01-2022

FITNESS

STRENGTH
Every 2′ for 10′
10 back rack reverse lunges
build up to a heavy set

WOD
Emom 20′
1. 12 front squat 60/40
2. 12 cals
3. 10 t2b + max du
4. rest

14-01-2022

FITNESS

skill: ring muscle up

strength
3 sets of
10 ring rows false grip / 5 false grip strict ring pull ups
6-10 ring dips + 10” ring support
2 ring muscle up/ 3 transition with a band
10 rings kipping

rest 1:30”

wod
For time
2 rounds of
5 ring muscle up/10 ring pull ups
10 burpees
15 air squat
then
1200m row
then
2 rounds
5 ring muscle ups/10 ring pull ups
10 burpees
15 air squat

BURNOUT


AMRAP 12
16 one arm dumbell push press
10 leg raises
16 goblet lunges
40 double unders/80 single unders

REST 2

FOR TIME
50/40 calories bike

cap 4

REST 2

FOR TIME
50/40 calories runner

cap 4

REST 2

FOR TIME
50 buprees to target

cap 4

13-01-2022

FITNESS

STRENGTH
deadlift
3X3 80%
2X2 85%
1X1 90%

wod
3 sets of
Amrap 6′
5 power clean
8 hspu/ hand release push ups
15 wallballs

rest 2′ b2n sets

 

BURNOUT

AMRAP 7
15 box jumps over
15 weighted sit ups
15 push ups

REST 1

AMRAP 7
15 ground to overhead
15 ab-mat sit ups
15 hand release push ups

REST 1

AMRAP 7
15 plate squat
15 russian twists
15 weighted step ups

REST 2
TABATA 8 SETS(20on-10off)
-alternate v-sit ups

12-01-2022

FITNESS

STRENGTH
Every 1:30” for 6 sets
1 snatch pull + 2 power snatch + 1 squat snatch

wod
Amrap 14′
2-4-6-8..
power snatch
after every set 35 du + 4 ohs

BURNOUT

EMOM 30
-18 wall balls
-50 double unders/100 singles
-13/11 calories ski
-12 one arm devil press
-40”hollow
-rest

11-01-2022

FITNESS

STRENGTH
3 sets of:
10 l seated presses
10 chest supported rows
10 y raises

skill: row

wod
3 rounds of:
600m row
15 db push press
12 step over
9 db double snatch

cap:17′

 

BURNOUT

AMRAP 14
30 goblet lunges
20 burpees
30/24 calories row

REST 3

AMRAP 14
150/100m runners
20 swings
20 box jumps

10-01-2022

FITNESS

STRENGTH
back squat
3×3 80%
2×2 85%
1×1 90%

WOD
Team of 2
Amrap 21′
42 thrusters 50/35
42 t2b
30 power clean
30 pull ups
18 squat clean
18 bar muscle ups/18 c2b

 

BURNOUT


FOR TIME

24-21-18-15-12-9-6-3
v-ups
push ups
squats
calories row

08-01-2022

FITNESS

STRENGTH
Every 2′ for 10′
2 push press + 2 push jerk
build up

Wod
Emom 20′
1. 3 devil press + 4 push press + 6 db squat
2. 150m run
3. 10 pull ups + 10 push ups
4. rest

 

07-01-2022

FITNESS

CORE STRENGTH
3 sets of:
10 strict t2b
25 hollow rocks
30” side plank (R)
30” weighted plank
30” side plank (L)

Wod
Team of 2
for time
30 burpee box jump over
100 du
50 cal ski/row
100 du
50 cal ski/row
30 burpee box jump over
100 du
50 cal ski/row
30 burpee box jump over

cap: 20′

BURNOUT

TEAM OF 2
12 ROUNDS(YOU GO,I GO)
10/8 Calories run
10 dumbell push press
8 burpees

then

6 ROUNDS
20 dumbell lunges
20 push ups
20m sled push

05-01-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 bench press 3” pause at the bottom

Wod
Team of 2
8 rounds each i go you go
10 cal
10 box jump over
10 t2b

BURNOUT


FOR TIME
21-15-9
burpees over dumbell
one arm dumbell thrusters
70 du/140 single unders aftereach round

REST 3 MIN

21-15-9
one arm devil press
v-ups
50 du/100 single unders

REST 3 MIN

21-15-9
push ups
air squat
30 du/60 single unders

4-1-2022

FITNESS

STRENGTH
3 sets of
10 arnold presses from floor
15 reverse flys
5 strict chin ups

rest 1:30”

skill: bar muscle up

wod
Amrap 12′
5 bar muscle up/8 pull ups
10 db snatch
20 wallballs

BURNOUT

2 ROUNDS

AMRAP 4
15 Box jumps
15/12 calories run
max goblet squat

REST 1

AMRAP 4
15 box jumps
15/12 calories bike
max swings

REST 1

AMRAP 4
15 box jumps
15/12 calories row
max v-ups

03-01-2022

FITNESS

STRENGTH
Every 2′ for 10′
3 front squat 3” pause at the bottom
build up

WOD
Team of 2
For time
1000m row
6 rounds dt (70/50) (i go you go)
30 burpees over bar
800m row
4 rounds dt
30 burpees over bar
600m row
2 rounds dt
30 burpees over bar

*DT=12 deadlift + 9 hang power clean + 6 jerk

cap: 24′

 

BURNOUT


TEAM OF 2

AMRAP 32
50/42 calories row
40 push ups
30 burpees to target
20 dumbell front rack lunges
10 half man makers
500m run

30-12-2021

FITNESS

STRENGTH
3 sets of
8 split squat each leg back foot elevated
30” wallsit elevated
8 each leg reverse lunge both foot on plate
rest 1:30”

WOD
Amrap 8′
5 clean and jerk
10 burpee pull ups

rest 2′

Amrap 8′
5 clusters
10m hswalk/3 wallwalk

 

BURNOUT

FOR TIME
21-15-12-9
Toes to rings/leg raises
v-ups
burpees to target

then 2 min rest to

21-15-12-9
push ups
strict press
front rack dumbell step ups

29-12-2021

FITNESS

STRENGTH
Deadlift
Every 2′ for 10′
set 1: 3
set 2: 2
set 3: 1
set 4: 1 try 1 rm
set 5: 8

wod
2 sets of
Amrap 9′
10 cal
8 box jump over
6 snatch 50/35
4 ohs

rest 2′ b2n sets

 

BURNOUT

EVERY 3 FOR 27MIN
1. 250m run
2. 20 swings
20 weighted sit ups
AMRAP double unders/singles
3. 20/18 calories row
15 one arm dumbell thrusters
10 goblet squats

28-12-2021

FITNESS

STRENGTH
3 sets of
8 strict hspu pause 2” at the bottom/ pike push up
8 strict pull ups
15 reverse flys

rest 1:30”

skill: t2b

wod
21-18-15-12-9
burpee to target
t2b
after every set 35 du

 

BURNOUT

AMRAP 12
15/12 calories runner
15 dumbell curl and press
15 box jump over

REST 2

AMRAP 12
15/12 calories bike/row
12 dumbell lunges
12 renegade rows

REST 2

EMOM 4(40-20)
-hollow rocks
-dumbell pull throughs
-hollow hold
-plank

27-12-2021

FITNESS

STRENGTH
back squat
Every 2′ for 10′
set 1: 3
set 2 : 2
set 3: 1
set 4 : 1 TRY FOR 1 RM
set 5 : 8

wod
Team of 2
3 rounds of
50 wallballs
50 cals
50 hang clean 60/40

BURNOUT

TEAM OF 2

FOR TIME
100 calories row
80 partner med-ball sit ups
60 wall balls
40 synchro burpees
250m run together
40 synchro squats
60 push ups
80 calories ski
100 v-ups

 

23-12-2021

FITNESS

CORE STRENGTH
For time:
50-40-30-20-10
sit ups
plank seconds
v-ups

cap 15′

wod
4 rounds
15 double db hang snatch
50 du
15 push ups to dbs
50 du
15 step up over

BURNOUT

Amrap 10′
20 russian twists
15 goblet squats
20 sit ups

rest 3′

Amrap 10′
20 box jumps over
16 calories row
15 wall balls

rest 3′

FOR TIME
1000m run

22-12-2021

FITNESS

STRENGTH
”12 DAYS OF CHRISTMAS”
1 cluster 60/40
2 clean and jerk
3 hang clean
4 push press
5 deadlift
6 burpees over bar
7 hspu
8 box over
9 t2b
10 wallball
11 cals
12 bar muscle up/pull ups

cap 36′

BURNOUT


AMRAP 13′
20 push ups
50 double unders/100 singles
16 single arm devil press

REST 3

AMRAP 13′
10 toes to rings/leg raises
50 double unders/100 singles
16 one arm dumbell thrusters

21-12-2021

FITNESS

SKILL: rope climbs

strength
3 sets of
3 rope pull ups
2 progressions with the foot/or 1 regular
20 hollow rocks

wod
Emom 20′
1. 1-3 ropeclimbs
2. 20 wallballs
3. 20 swings
4. 15 hand release push ups
5. rest

 

BURNOUT

35-30-25-20-15
calories row
calories run
5-4-3-2-1 rounds of:
5 burpees to target+10 air squat

20-12-2021

FITNESS

STRENGTH
back squat
every 2′ for 10′
set 1: 4
set 2: 3
set 3: 2
set 4: 1
set 5: 4

wod
Team of 2
for time
Amrap 10′
20 power clean 60/40
20 burpees
20 front squat

rest 2′

Amrap 10′
20 hang clean
20 cal
20 t2b

 

BURNOUT

EMOM 30(45-15)
-row calories
-v-ups
-lunges
-renegade rows
-rest

18-12-2021

FITNESS

WOD
Strength
Every 2′ for 10′
1 clean pull + 1 hang squat clean + 2 jerk

wod

Team of two
For time
100 cal
80 deadlift 100/80
60 step up over
40 db hang squat clean
20 synchro burpees

17-12-2021

FITNESS

CORE STRENGTH
5 rounds of
12 v-ups
8 alternate v-ups
6 v-ups with open legs
10 hollow rocks

rest 1:30”

Wod
3 sets of
Amrap 5′
5 pull ups
10 hspu
15 box jump over

rest 2′ b2n sets

 

BURNOUT

3 ROUNDS

AMRAP 3
15 dumbell supine curl
12 upright row
10+10 renegade row

REST 2

AMRAP 3
12 front rack walking lunges
12 front rack squat
12/10 calories bike/row

REST 2

AMRAP 3
15 push ups
12/10 calories ski
10 dumbell strict press

16-12-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press pause 3” at the bottom
build up

skill: snatch

wod
3 rounds
21 cal row /bike/ski
10 power snatch 40/30
cap:10′

rest 2′

2 rounds
21 cal row/bike/ski
10 squat snatch
cap:8′

 

BURNOUT

TEAM OF 2

10 ROUNDS
30 wall balls
16 devil press
30/24 calories row
16 burpees over the row

15-12-2021

FITNESS

STRENGTH
Deadlift
Every 2′ for 10′
set 1: 5 reps
set 2: 3 reps
set 3: 2 reps
set 4: 1 reps
set 5: 5 reps

WOD
2 sets of:
Emom 9′
1. 18-22 wallballs
2. 12 burpee to target
3. 10 one arm db hang clean and jerk

rest 2′ b2n sets

 

BURNOUT

Every 2min For 30min
1) 400m/300m Row
2) 30 x DB Box Step up
3) 40 x DB Russian Twists+60 x Mountain Climbers
4) 100 x DU/200 x SU
5) 30 x Push ups+Max Plank Hold

14-12-2021

FITNESS

STRENGTH
3 sets of
15 floor presses from glute bridge position
5-8 weighted pull ups
15 reverse flys

rest 1:30”

skill: bar muscle up

wod
Amrap 12′
250m row
6 bar muscle up/10 pull ups
15 box jumps

 

BURNOUT

FOR TIME

3 ROUNDS

1000m row
on the 1:00
40 double unders/80 single unders
on the 3:00
20 push ups

1000m ski
on the 1:00
10 burpees
on the 3:00
20 air squat

REST 3

13-12-2021

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 reps
set 2: 3 reps
set 3: 2 reps
set 4: 1 rep
set 5: 5 reps

Wod
Team of 2
4 rounds of
20 clusters 60/40
30 t2b
150 du

 

BURNOUT

21-15-9
weighted sit ups
leg raises
v-sit ups

then

21-15-9
push ups
curl and press
burpees

then

21-15-9
dumbell squat
box jump over
down ups

11-12-2021

FITNESS

STRENGTH
Every 2′ for 10′
2 push press + 2 push jerk
buiid up

wod
Team of 2
6 rounds of
(3 rounds of each part )

A.8 g2oh 40/30
10 bar facing burpees

B. 19 wallball
19 cal row

10-12-2021

FITNESS

CORE STRENGTH
21-15-9
weighted sit ups
t2r
v-sit ups
*After every set 45” plank

wod
for rime
10-9-8-7-6-5-4-3-2-1
db box step
db devil presses

 

BURNOUT


AMRAP 8
20/18 calories bike
20 walking lunges
20 squats

rest 2

AMRAP 8
20/18 calories runner
20 swings
20 sumo deadlift high pulls

rest 2

AMRAP 8
30m sled push
20 push ups
10 one arm devil press

9-12-2021

FITNESS

STRENGTH
3 sets of
8 incline db bench presses
8 one arm db row
12 reverse flys

rest 1:30”

skill:hspu or hswalk

wod
for time
*50-40-30-20-10
squat
*35-30-25-20-15
cals
*after each round 10m hswalk or 8 hspu

BURNOUT

EMOM 32
-40 double unders/80 singles
-16 reverse lunges,8 plate ground to overhead
-10 toes to rings,10 squats
-15/12 calories ski
-REST

8-12-2021

FITNESS

STRENGTH
Deadlift Every 2′ for 10′
set 1 8 reps
set 2 6 reps
set 3 4 reps
set 4 2 reps
set 5 8 reps

Skill: snatch

wod
3 sets of
Amrap 5′
35 du
8 t2b
4 power snatch 60/40
rest 2′ b2n sets

BURNOUT

AMRAP 4
21 burpees
15/12 calories row
max reps wall balls

REST 1

AMRAP 4
21 wall balls
15 burpees
max reps row

REST 1

AMRAP 4
21/15 calories row
15 wall balls
max reps burpees

REST1

EMOM 16
-50”plank
-40”mountain climbers
-30” russian twists
-20”hollow

 

7-12-2021

FITNESS

STRENGTH
4 sets of
10 arnold presses seated position
5 chin ups weighted if possible
3 wallwalk

rest 1:30”

skill:row

wod
3 rounds for time:
500m row
30 wallballs 12/9

cap: 13′

BURN OUT

TEAM OF 2

AMRAP 32
50/42 calories row
50/42 calories runner
50 push ups
50 v-ups
50 swings
50 goblet step ups

 

06-12-2021

FITNESS

STRENGTH
Back squat
Every 2′ for 10′
set1 8 reps
set 2 6 reps
set 3 4 reps
set 4 2 reps
set 5 8 reps

wod
Team of 2
ΑMRAP 23′
10 synchro burpees
50 clean and jerk 50/35
50 box jump over
10 synchro burpees
40 clean and jerk
40 box jump over
10 synchro burpees
30 clean and jerk
30 box jump over
10 synchro burpees
20 clean and jerk
20 box jump over
10 synchro burpees
10 clean and jerk
10 box jump over

 

BURNOUT

3 Rounds
18 devil press
18 box jumps
18 one arm dumbell thrusters

3 Rounds
18 burpees
18 step ups
18 one arm dumbell strict press

04-12-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 push press
build up

wod
Team of 2
1’on -1’off
2 rounds of
30 power clean 60kg/40kg
25 cals
150 du
25 cals
30 push jerk

03-12-2021

FITNESS

CORE STRTENGTH
3 sets of
12 weighted sit ups slow eccentric feet anchored
30” side plank rotations (R)
15 hip raises
30” side plank rotations (L)

rest 1:30”

wod
Team of 2
100 cal row
rest 1′
40 burpees synchro
rest 2′
100 cal ski
rest 1′
40 burpee synchro

BURNOUT

TEAM OF 2

2 ROUNDS FOR TIME
complete working together
partner 1:30/24 calories run
partner 2:30/24 calories bike
then split the reps of:
60 dumbell front rack walking lunges
50 push ups

THEN

partner 1:30/24 calories bike
partner 2:30/24 calories run
then split the reps of:
50 dumbell front rack squat
100 v-ups

02-12-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat
build up

skill: butterfly pull ups/kipping pull ups

wod
5 sets of
2’on-2’off
50 du
7 t2b
7 pull ups
max box jump over

 

BURNOUT

AMRAP 5
20 box jumps over
15/12 calories ski
max reps burpees to target

REST 1

AMRAP 5
20 burpees to target
15 box jumps over
max reps calories ski

REST 1

AMRAP 5
20/18 calories ski
15 burpees to target
max reps box jumps over

REST 2

AMRAP 12
20 weighted side plank rotations(10+10)
20 russian twists
20 hollow rocks

01-12-2021

FITNESS

STRENGTH
Every 2′ for 10′
1 snatch pull+ 1 pause 3” below the knee power snatch+ 1 squat snatch + 1 ohs

wod
for time
500m row
21 power snatch 40/30
500m row
21 thrusters
500m row
21 hang snatch

CAP:16′

BURNOUT


FOR TIME
75 double unders/150 jump rope
750m row
20 wall balls
20 toes to rings
75 double unders/150 jump rope
500m row
30 wall balls
15 toes to rings
75 double unders/150 jump rope
250m row
75 double unders/150 jump rope
40 wall balls
10 toes to rings

30-11-2021

FITNESS

STRENGTH
3 sets of
10 z press seated position
12 reverse flys
6 strict pull ups weighted

rest 1:30”

skill: hspu

wod
Amrap 14′
18 wallballs
60 du
12 t2b
9 strict hspu/kipping/any progression

BURNOUT

EMOM 30
-12 Supine curls,12 upright rows
-14 arnold press,14 push ups
-20 renegade rows
-12 reverse lunges,12 dumbell squat
-15/12 calories runner

29-11-2021

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull+1 pause 3” below the knees power clean+1 front squat + 1 jerk
build up

Wod
Team of 2
16 rounds of (i go you go):
1 db devil press
2 db push press
3 db hang clean and jerk
4 db hang cleans
5 db squat
10 box jump over

 

BURNOUT

TEAM OF 2

FOR TIME
40 syncronized burpees
500m row
100 partner medball sit up passes
500m ski
100 partner squat chest passes
500m row
60 box jump over
500m ski
40 syncronized burpees

27-11-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press go as heavy as possible

wod
“fight gone bad burpee edition ”
3 sets of:
1′ wallballs
1′ sumo deadlift high pull 35/25
1′ burpees
1′ push press 35/25
1′ row
1′ rest

26-11-2021

FITNESS

CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. dead bug
2. strict t2b
3. plank with hip rotations

wod
for time
500m row/ski
50 push ups
100 du
25 burpees to target
500m row/ski
10 wallwalk
100 du
50 air squat
500m row/ski

cap 23′

BURNOUT

AMRAP 30min
10 wall balls
250m Run
10 box jumps
250m Run
10 step ups
250m Run
10 burpees
250m Run

*After Each Round ADD 10 Reps
for each Exercise

25-11-2021

FITNESS

skill: bar muscle up

version 1
progression strength
3 sets of
6 kipping pull ups focus on lats
5 transition with a box or a band

version 2
3 sets of
7 t2b
5 pull ups
3 bar muscle up

rest 1′

wod
”DT”
5 rnds of
12 deadlift 70/50
9 hang clean
6 jerk

BURNOUT

EVERY 8 FOR 32 MINUTES
25 v-ups
25 toes to rings/leg raises
25 push ups
25 dumbell push press
25m dumbell walking lunges
25m bear walk

 

24-11-2021

FITNESS

STRENGTH
Every 1:30” for 8 sets
1 power snatch + 1 squat snatch + 1 ohs
build up

wod
Emom 20′
1.15/12 cal row/bike/air runner
2. 18 – 20 wallballs
3.50 du
4.max power snatch 40/30
5. rest

BURNOUT


2minutes on-1 minutes off for 32minutes
TRY TO COMPLETE

6 ROUNDS OF
250m run
15/12 calories row
15 dumbell curl and press
80 double unders/160 single unders

23-11-2021

FITNESS

STRENGTH
3 sets of:
8 split squat each leg front foot elevated
10 dbs romanian deadlift with 2” pause at the bottom

rest 1:30”

skill: hspu

wod
Amrap 13′
8 strict deficit hspu/kipping/regular /hand release push ups
12 box jump over
16 swings

BURNOUT

EVERY 12 MINUTES FOR 36
30 Burpee Box Jumps Over
24/20 calories bike
30 push ups
30 alternate v-sit ups
650/600m air runner

 

22-11-2021

FITNESS

STRENGTH
Every 1:30” for 8 sets
1 power clean + 1 squat clean + 1 jerk
build up

wod

team of 2
for time:
20 *bear complex 60/40
14 synchro burpees
30 t2b
16 bear complex
14 synchro burpees
30 t2b
12 bear complex
14 synchro burpees
30 t2b
8 bear complex
14 synchro burpees
30 t2b

*1 cluster + 1 back rack thruster

BURNOUT

FOR TIME
30 one arm devil press
250m run
15 leg raises
40 one arm dumbell thrusters
250m run
15 leg raises
40 burpees over dumbell

 

 

20-11-2021

FITNESS

STRENGTH
3 sets of
8 each leg split squat 1+1/4
30” wallsit weighted
10 single leg hip thrust

rest 1:30”

Team of 2( i go you go)
14 rounds of:
8 deadlift 100/70
8 burpees over bar
8 cal row/bike/ski

cap 23′