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

02-11-2020

FITNESS

Strength
back squat
3×3 85%
2×2 90%

Wod
18-15-12-15-18
wallballs
t2b
hang clean (40/35)

50du after every round

BURNOUT

‘BURPEE MONDAY””

A)3 Sets of
AMRAP 3min
15/12 x Cal Row
12 x Burpees Over The Row
Max Cal Row in the Remaining Time

Rest 1min Btn Sets

B) 3 Sets of
AMRAP 3min
250m Run
30 x Air Squats
Max Reps Burpees in the Remaning
Time

Rest 1min Btn Sets

C) 3 Sets of
AMRAP 3min
60 x D.U./120 x S.U.
30 x Sit ups
Max Reps Burpees To Target
in the Remaning Time

Rest 1min Btn Sets

*NO MORE REST BTN WORKOUTS

31-10-2020

FITNESS

Strength
0:00-10:00
Find a heavy complex of
1 squat clean + 1 front squat ( drop the bar)
1 power clean + 1 jerk

10:00-12:00
rest

12:00 – 22:00
amrap
30 db snatch
30 goblet squat
30 burpee to target
30 cal bike

22:00 – 24:00
rest

24:00- 32:00
1 mile run
max thrusters 50/35

30-10-2020

FITNESS

Strength
3 sets of
10 eagle rows
6 strict chin ups

Skill: hspu/hshold

Wod
25-20-15-10-5
cal row/ski/bike
15-13-11-9-6
hspu

rest 2′

50 t2b

BURNOUT

AMRAP 30min
250m Run
20 x S.A. DB Push Press
20 x DB Squats
20 x Seated Leg Raises Over The DB
40 x Mountain Climbers
40 x DU/80 x SU
40 x V Ups

29-10-2020

FITNESS

Strength
In a 15′ window find 1rm deadlift
sets=10-8-6-4-2-1-1-1-1-1-1….etc

Wod
10-1
hang power snatch 40/30
box jumps
front squat
*35 du after each round

 

BURNOUT

EMOM x10min
1) Max Cal Row
2) Rest

Rest 2min

EMOM x 10min
1) Max Reps Burpees
2) Rest

Rest 2min

EMOM x 10min
1) Max Reps Wall Balls
2) Rest

 

28-10-2020

FITNESS

Strength
4 sets
6 pause bench press
10 ”Y” raises

rest 1′

Wod
3’on – 1’off
5 *bear complex 60/40
12 t2b
max burpees over bar

stop when you reach 80 burpees
Max 6 sets

*1 power clean + 1 front squat + 1 push press
+ 1 back squat + 1 back rack thruster

BURNOUT

Every 2min For 30min
1) 10-15 x Burpee Box Jumps
2) 250m Run
3) 24/20 x Cal Row
4) 120 x DU/240 x S.U.
5) 1min Plank

27-10-2020

FITNESS

Strength
15-12-9-6
ring dips
bent over row
*hs hold wall facing for 20”

Wod
3 rounds of
25 cal row /ski/bike
25 wall balls

rest 1′

150 du
40 box step over with one db

BURNOUT

For Time
2 Rounds of
500m Run
40 x Lunges
40 x Push ups
40 x Medball Sit ups
250m Medball Run
30 x Slamballs
30 x Russian Twists
30 x Hand Release Push ups *Touch the Ball

26-10-2020

FITNESS

Strength
Front squat
3×5 75%
2×3 80%

Skill: butterfly pull ups/kipping pull ups

Wod
Amrap 14′
7 power clean 60/40
9 pull ups
11 push press
13 jumping squat

 

BURNOUT

Tabata
Row
*Rest 1min
Tabata
Push ups
*Rest 1min
KB Squats
*Rest 1min
Tabata
KB Swings
*Rest 1min
Tabata
KB Russian Twists
*Rest 1min
Tabata
Burpees

24-10-2020

FITNESS

Strength
3 sets of
8 pendley row
10 side box step ups

rest 1′

WOD
For time:
500m run
21 cal bike
21 deadlift 120/75
21 t2b
500m run
15 cal bike
15 deadlift
15 t2b
500m run
9 cal bike
9 deadlift
9 t2b

23-10-2020

FITNESS

Core strength
12-10-8-6
strict t2b
(x2) v-ups

After every set 30” weighted reverse plank

Wod
Emom 20′
1.15/12 cal ski/ row/ bike
2.12 hspu
3. 12 burpees to target
4. rest

 

BURNOUT

AMRAP 30min
10 x Single Arm DB Devil Press
20 x Push ups
30 x Air Squats
40 x Sit ups
50 x Mountain Climbers
60 x D.U/120 x S.U.
70 x DB Russian Twists
250m Run

22-10-2020

FITNESS

Strength
4 sets of
5 bench press increase every set
8 eagle rows

rest 1′ b2n sets

Wod
4 rounds of:
21 wallballs
15 pull ups
9 power snatch 45/30

 

BURNOUT

Tabata
Cal Row
*Rest 1min
Tabata
DU/SU
*Rest 1min
Tabata
Push ups
*Rest 1min
Tabata
Hollow Hold
*Rest 1min
Tabata
Squat Jumps
*Rest 1min
Tabata
L Sit Hold

21-10-2020

 

FITNESS

Strength
In a 10′ window find a heavy complex of
1 power clean + 1 squat clean + 1 push jerk

Wod
3’on – 1′ off
15 box jump over
12 burpees
max cal bike

stop when you complete 75/55 cal bike

(max 6 sets )

 

BURNOUT

AMRAP 14min
25 x Plate Ground To Overhead
20 x Plate Russian Twists
15 x Box Jumps
10 x Lunges

Rest 2min

AMRAP 14min
500m Run
20 x Sit ups
15 x Burpees

20-10-2020

FITNESS

Strength
10-8-6-4-2
strict hspu
strict pull ups
* after every set 20” hollow hold + 2 wallwalk

Skill: kipping t2b

Wod
Amrap 15′
3 rounds of
8 devil press
16 t2b
then
2 rounds of
15 cal row or ski or bike
12 db lunges

 

BURNOUT

Every 2min For 30min
1) 24/20 x Cal Row
2) 100 x D.U./200 x S.U.
3) 50 x Mountain Climbers+10 x Jumping Squat
4) 250m Run
5) 90sec Plank

19-10-2020

FITNESS

Strength
Back squat
3×4 70%
2×3 80%

Skill: hang clusters

Wod
15-12-9-6-3
hang clusters 50/35
cal bike
push press

Every 3′ perform 50 du including 0:00

BURNOUT

For Time – Cap: 30min
25-20-15-10-5
Push Ups
Air Squats
Then.
250m Run
Then,
25-20-15-10-5
KB Swings
V Ups/V Sit ups/Sit Ups
Then,
250m Run
Then,
45 x Burpees Over The KB

17-10-2020

FITNESS

Core strength
30-20-10
v-ups
side plank rotations (R)
side plank rotations (L)
hollow rocks

WOD
2 rounds :
100 du
30 ohs 50/35
30 box over
250m farmers carry
250m run

16-10-2020

FITNESS

Strength
4 sets of
8 each leg split squat back foot elevated
6 chin ups strict weighted if possiple

rest 1:30” b2n rounds

Wod
3 sets of:

Amrap 5′
20 cal row/bike/ski
20 hand release push ups
max complex of
3 bar muscle up+ 5 t2b

rest 2′ b2n rounds

BURNOUT

For Time
1km Run
Then,
3 Rounds of
20 x Push ups
40 x Mountain Climbers
60 x S.U/30 x DU
Then,
500m Run
Then,
3 Rounds of
15 x Reverse Burpees/Burpees
15 x Hollow Rocks/V Sit ups
60 x S.U./30 x D.U.
Then,
250m Run

15-10-2020

FITNESS

Strength
3 sets of
12 ”y” raises
12 ”t” raises
8 bent over row

rest 1′

Wod
3 rounds:
21 front squat 60/50
15 deadlift
9 jerk

BURNOUT

AMRAP 12min
10 x S.A. DB Box Step up
20 x DB Russian Twists
30 x Reverse Lunges

Rest 3min

AMRAP 12min
250m Run
10 x Cal Row
10 x Sit ups
10 x Jumping Squats

14-10-2020

FITNESS

Strength
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 jerk

WOD
3 Rounds:
12 hang power clean 70/45
12 burpees over bar

rest 1′

3 rounds:
20 wallballs 12/9
20 box jumps

BURNOUT

Tabata
Burpees Over The DB
*Rest 1min
Tabata
S.A. DB Thrusters
*Rest 1min
Tabata
L Sit Hold
*Rest 1min
Tabata
DU/SU
*Rest 1min
Tabata
Single Leg Wall Sit/Wall Sit

13-10-2020

FITNESS

Strength
3 sets of
8(each side) one arm row
8(each side) one arm bench press

rest 1′ b2n sets

Skill: pistols

WOD
For time:
30 Cal row /ski/bike
30 swings 32/24
3 rounds mary
20 cal row/ski/bike
20 swings
2 rounds mary
10 cal row /ski/bike
10 swings
1 round mary

*Mary = 5 hspu/5 hand release pushups + 10 pistols/10 weighted reverse lunges + 15 pull ups

BURNOUT

Every 3min For 27min
1) 250m Row+250m Run
2) 2x(15 x Push ups+15 x Air Squats)
3) 20 x Plate GTOH+ 20 x Russian Twists+Max Plank)

12-10-2020

FITNESS 

Strength
in a 10′ window find 1 rm front squat
sets:10-8-6-4-2-1-1-1

Skill: squat snatch

WOD
Amrap 7′
7 squat snatch 40/30
7 burpees over bar
7 cal bike
35 du

rest 3′

repeat

BURNOUT

AMRAP 30min
250m Run
Then,
2 Rounds of
21 x KB Swings
15 x KB Squats
9 x Burpees Over The KB
Then,
50 x D.U./100 x S.U.
Then,
2 Rounds of
21 x Sit ups
15 x KB Russian Twists(Each Side)
9 x Push ups

10-10-2020

FITNESS

Strength
3 sets
5 deadlift 70%
12 weighted reverse lunges

rest 2′ b2n sets

WOD
3-6-9-12-15-12-9-6-3
db box step over
db power clean
burpees over bar

09-10-2020

FITNESS

Core strength
tabata style 20”on-10”off = 8 sets
russian twists
hollow rocks
strict knees to elbows

WOD
21-18-15-12-9-6
cal row/bike/ski
t2b
*35 du after every set

 

BURNOUT

AMRAP 9min
3,6,9,12,15..etc
Cal Row
Burpees Over The Row

Rest 2min

AMRAP 9min
3,6,9,12,15…etc
Push ups
KB Swings

Rest 2min

AMRAP 9min
3,6,9,12…etc
Burpees
*250m Run

08-10-2020

FITNESS

Strength
In a 10′ window find a heavy power clean

WOD
For time:
5 rounds of
20 wallballs 12/9
20 swings 32/24

Accesories
3 sets of
12 prone angels
8 arnold presses

 

BURNOUT

AMRAP 30min
250m Plate Run
20 x Plate Ground to Overhead
20 x Plate OH Lunges
20 x Plate Russian Twists
250m Plate OH Walk
15 x Jumping Squats
15 x Sit ups
30 x Mountain Climbers

07-10-2020

FITNESS

Strength
3 sets of
12 ”y” raises
8 chest supported rows
30” hshold

rest 2′ b2n sets

Skill: squat snatch

WOD
Amrap 16′
12 one arm push press with a db or kb
9 box over
6 squat snatch 40/30
3 bar muscle up /3 strict pull ups + 3 push ups

 

BURNOUT

Tabata
Row
*Rest 1min
Tabata
Push ups
*Rest 1min
Tabata
Box Jumps
*Rest 1min
Tabata
10m Bear Walk
*Rest 1min
Tabata
Slam Balls
*Rest 1min
Tabata
Hollow Hold

06-10-2020

FITNESS

Strength
15-12-9-6
strict ring dips
db rows with 2 dbs

*15” l-sit after every set

WOD
Every 4′ for 24′
15 cal row /ski/bike
12 hspu
9 burpees on target

 

BURNOUT

For Time (Cap: 30min)
50-40-30-20-10
Sit Ups
Double Unders(x2 Reps On SU)

Then

25-20-15-10-5
Burpees
*After Each set 250m Run

Then

3 Rounds of
30 x Air Squats
20 x Push ups

05-10-2020

FITNESS

Strength
In a 10′ window find 1 rm back squat
sets: 10-8-6-4-2-1-1-1

Skill: kipping pull ups /butterfly pull ups

WOD
3 rounds of
15 cal bike
10 pull ups
5 power clean 60/40

rest 2′

3 rounds of
250m run
8 clusters 60/40

BURNOUT

AMRAP 20min
24 x S.A. DB OH Lunges
4 x S.A. DB Devil Press
24 x DB Russian Twists
4 x S.A. DB Devil Press
24 x Push ups
4 x S.A. DB Devil Press
24 x DB Squats
4 x S.A. DB Devil Press
24 x S.A. DB Push Press
4 x S.A. DB Devil Press
24 x Sit ups

*Rest 3min

1000m Run
Cap: 7min

03-10-2020

FITNESS

With a running clock
0:00-10:00
Amrap
6 deadlift 100/70
250m run
15 t2b

10:00-12:00
rest

12:00-22:00
Amrap
12 thrusters 50/35
9 hang clean
6 jerk

22:00-24:00
rest

24:00-34:00
2km bike
100 du
250m farmers carry

02-10-2020

FITNESS

Strength
core strength
3 rounds of
10 strict t2b
20” l-sit
15 weighted sit ups
45” weighted plank

rest 1′ b2n sets

Wod
5 sets of
10 ring dips/box dips
30 air squat
10 deficit hspu/hspu/pike push ups
8 burpee box over

BURNOUT

Tabata 8sets
Row
*Rest 1min
Tabata 8sets
Burpees to Target
*Rest 1min
Tabata 8sets
Air Squats
*Rest 1min
Tabata 8sets
Mountain Climbers
*Rest 1min
Tabata 8 sets
Shuttle Run 10m
*Rest 1min
Tabata 8 sets
Plank

01-10-2020

FITNESS

Strength
4 sets of
6 bench press
8 each side one arm row with a db or kb

Wod

Emom 20′
1. 12 cal bike
2. 7 devil press
3. 12 step over
4. rest

BURNOUT

For Time
2 Rounds of
30 x Air Squats
60 x DU/120 x SU
30 x Sit ups
60 x DU/120 x SU
30 x Push ups
60 x DU/120 x SU
30 x Lunges
60 x DU/120 x SU
30 x V Sit ups/V ups
60 x DU/120 x SU
500m Run

30-09-2020

FITNESS

Strength
4×5 ohs 3” pause at the bottom

Skill: snatch

Wod
3 rounds of
10 power snatch 60/40
15 pull ups
20 wallballs 12/9

cash out: 1km run

BURNOUT

AMRAP 7min
12 x Box Jumps
9 x Burpees
6 x Burpee Box Jumps

Rest 2min

AMRAP 7min
250m Run
30 x DU/60 x SU

Rest 2min

AMRAP 7min
8 x Hand Release Push ups
16 x KB Swings
32 x Mountain Climbers

29-09-2020

FITNESS

Strength
3 sets of :
5 strict weighted pull ups
6 strict hspu 2” pause at the bottom
15” l-sit
3 wallwalk

rest 2′

Skill:du

Wod
3 sets of
Amrap 5′
50 du/100 singles/ 10 tries du
15 cal row or ski
10 t2b

rest 2′

BURNOUT

3 Sets of
AMRAP 8min
10 x Plate Russian Twists
10 x Burpees
10 x Jumping Squats
10 x Plate Sit ups
10 x Plate Ground to Overhead

Rest 2min Btn Sets

2nd Set= 20 Reps All Exercises
3nd Set= 30 Reps All Exercises

28-09-2020

FITNESS

Strength
Every 2 for 12′
12 front rack lunges increase weight each set

Wod
Buy in: 50 cal bike
then
5 rnds of:
5 clean and jerk 70/45
10 burpees over bar
15 box over

 

BURNOUT

Every 2min For 30min
1) 350m/300m Row
2) 8 x S.A. DB Devil Press+ 16 x DB Squats
3) 250m Run
4) 15 x Push Ups+30 x Lunges
5) 100 x DU/200 x SU

26-09-2020

FITNESS

Every 2 for 10
1 clean pull+1 squat clean + 1 jerk

WOD
”Fight gone bad”
3 rounds of:
1′ wallballs
1′ sumo deadlift high pull (35/25)
1′ box jumps
1′ push press(35/25)
1′ bike/air runner
1′ rest

25-09-2020

FITNESS

core strength
3 sets of
8 each leg split squat
8 romanian deadlift
rest 1:30” b2n sets

skill: hspu

WOD
7 sets of:
10 t2b
8 hspu
6 burpees to target

BURNOUT

For Time
750m Run
Then
2 Rounds of
30 x Plate Ground to Overhead
30 x Jumps over The Plate
Then
500m Run
2 Rounds of
30 x Plate OH Lunges
30 x Plate Push ups( Plate on the Upper Back)
Then
250m Run

24-09-2020

FITNESS

strength
4 sets of
15 v-ups
15” flutter kicks
10 around the world
10” l-sit

rest 1:30” b2n sets

wod
100 du
40 swings
30 cal bike
60 air squat
30 cal bike
40 swings
100 du

BURNOUT

30 Rounds of
5 x Burpees
4 x Push ups
3 x 2-DB Thrusters
2 x 2-DB Squats
1 x 2-DB Devil Press

*After 5 Rounds Complete
60 x DU/120 x SU+ 150m Run( Up and Down)

23-09-2020

FITNESS

Strength
4 sets of
3 wallwalk
6 strict pull ups weighted if possible
9 strict hspu
12” l-sit

WOD
for time:
30 power snatch 40/35
1000m run
15 clean and jerk 60/40
500m run

BURNOUT

AMRAP 30min
250m Single Arm KB Suitcase Carry
30 x Push ups
30 x KB Swings
30 x Burpees Over The KB
30 x KB Squats
30 x KB Russian Twists

22-09-2020

FITNESS

Strength
4 sets of
8 arnold presses seated position
10 bent over rows

WOD
Amrap 17′
50 wallballs
40 one arm hang clean and jerk 25/15
30 hand release push ups
20 cal row or ski or bike
10 one arm devil presses

BURNOUT

Every 5min For 20min
14/12 Cal Row
250m Run
8-10 x Burpee Box Jumps

1min Plank
1min Arch Hold
1min Hollow Hold
1min Side Plank R
1min Hip Extension Hold
1min Side Plank L

21-09-2020

FITNESS

Strength
Every 2′ for 8′
5 front squats 65%

WOD
”frantasy land”
21-15-9
thrusters (40/30)
pull ups

then

15-12-9
thrusters ( 50/35)
c2b

then

12-9-6
thrusters (60/40)
bar muscle up

 

BURNOUT

AMRAP 8min
10/8 x Cal Row
8 x Burpees Over The Row
15 x Air Squats

Rest 2min

AMRAP 8min
250m Run
15 x Push Ups
20 x Mountain Climbers

Rest 2min

AMRAP 8min
40-30-20/80-60-40
D.U./S.U.
15-10-5
Sit Ups

19-09-2020

FITNESS

with a running clock
0:00 – 8:00
Find a heavy
3 power clean + 1 jerk

8:00 – 10:00
rest

10:00 – 22:00
Amrap
3 bar muscle up/3 strict pull ups + 3 push ups
6 power clean 60/40
12 cal bike

22:00 – 24:00
rest

24:00- 32:00
1km run
30 shoulder to overhead 60/40

18-09-2020

FITNESS

Strength
Every 3′ for 12′
8 db bench press incline
10 chest supported rows

Skill: pistols

WOD
3 Rounds of
20 box jumps
20 cal bike

rest 3′

3 rounds
50 du
10 weighted reverse burpees
16 pistols

BURNOUT

AMRAP 30min
50 x DU/100 x SU
25 x Burpees
25 x KB Lunges
25 x KB Swings
25 x Sit ups
50 x Mountain Climbers
250m One Arm KB Overhead Carry

17-09-2020

FITNESS

Core strength
3 rounds of
20 renegade rows
20 weighted sit ups with rotation
30” weighted plank

1′ rest

WOD
For time:
40 t2b
40 hspu
40 swings
40 burpees to target
40 pull ups

 

BURNOUT

For Time
2 Rounds of
250m Run
30 x Air Squats
30 x Push Ups
30 x Sit ups
250m DB Run
20 x Single Arm DB Devil Press (10/10)
20 x Goblet Squats
20 x DB Russian Twists Each Side

16-09-2020

FITNESS

Strength
4×6 back squat 60%
rest 1:30”

Skill: snatch

Wod
5 sets of:
4′ on 1’off
250m run
25 wallballs
max snatch 50/35

 

BURNOUT

Death By Everything

EMOM x 10min
2 x Burpees Jump To Plate

*Increase by 2 reps after each minute
1st min =2 reps
2nd min= 4 reps
3nd min= 6 reps

EMOM x 10min
3 x Calories On Row

*Increase by 3 Cals after each minute

EMOM x 10min
4 x Plate Ground To Overhead

*Increase by 4 reps after each minute

**2min Rest Between Workouts

15-09-2020

FITNESS

Strength
15-12-9-6-3
strict hspu
push ups

*After every set 20” l-sit

WOD
For time:
30-20-10
db snatch
box over
cal row/ bike/ ski

 

BURNOUT

AMRAP 14min
20 x KB Swings
20 x Jump Over The KB
20 x Sit ups
250m KB Hug Carry

Rest 3min

AMRAP 14min
250m Row
5 x Burpees Over The Row
30 x D.U./60 x S.U.
250m Row
10 x Burpees Over The Row
30 x D.U./60 x S.U.
250m Row
15 x Burpees Over The Row
30 x DU/60x SU
….etc

14-09-2020

FITNESS

Strength
3 sets of
6 deficit deadlift
12 side box step up ( 6 each leg )

rest 1:30” b2n sets

Skill: butterfly pull ups/ kipping pull ups

WOD
Amrap 16′
3 clusters 40/30
3 pull ups
30 du

* After every set increase 3 reps on clusters and
pull ups

BURNOUT

Every 2min For 32min
1) 250m Run
2) 10 x Plate OH Lunges+10 x GTOH+10 x Burpees
3) 12 x Box Jumps+ 8 x Burpee Box Jumps
4) 20 x Air Squats+ 20 x Push Ups+20 x Jumping Squats

12-09-2020

FITNESS

Strength
Every 2′ for 10′
2 power clean + 1 push press + 1 jerk

WOD
7 rnds of:
5 deadlift 100/70
7 box jumps
9 cal bike
12 t2b

11-09-2020

FITNESS

Core strength
3 rounds of
30” hollow hold
20 v-ups
15” L-sit
15 weighted sit ups
20” each leg hip thrust hold

rest 1′ b2n rounds

Skill: hspu/hold/

WOD
Amrap 16′
10 hspu
250m row/ski/500m bike
5 bar muscle up/5 c2b + 5 hand realease push ups
250m run

BURNOUT

2 Rounds of
500m Run
40 x Plate Ground to Overhead
30 x Plate OH Lunges
20 x Plate Russian Twists

Then with NO Rest

2 Rounds of
400m/300m Row
60 x DU/120 x SU
25 x Air Squats
20 x Sit ups
15 x Hand Release Push ups

10-09-2020

FITNESS

Strength
3 sets of
8 strict press
6 strict pull ups

Rest 2′ b2n sets

Wod
5 rounds of
2 rounds macho man
15 wallballs

Macho man= 3 power clean + 3 front squat + 3 jerk

BURNOUT

AMRAP 14min
8 x DB Push Press
4 x Burpees Over The DB
8 x DB Front Squats
4 x Burpees Over The DB
8 x DB Thrusters
4 x Burpees Over The DB

Rest 2min

AMRAP 14min
8 x Cal Row
250m Run
16 x Cal Row
250m Run
24 x Cal Row
250m Run
….Etc
*Increase the Calories by 8

09-09-2020

FITNESS

Strength
4×6 back squat build up

Skill: snatch

Wod
Emom 20′
1. 8 power snatch (50/35)
2. 10 burpee box jump over
3. 12 t2b + 30 du
4. rest

BURNOUT

2 Sets of
AMRAP 3min
20/16 x Cal Row
Max Reps Burpees Over The Row

Rest 1min BTN Sets

2 Sets of
AMRAP 3min
250m Run
Max Reps Plates OR DB Snatches

Rest 1min BTN Sets

2 Sets of
AMRAP 3min
2 Rnds of
15 x Push ups
15 x Air Squats
Then
Max Reps D.U./S.U.

Rest 1min BTN Sets

08-09-2020

FITNESS

Strength
4 sets of
12 chest supported rows
8 weighted push ups 2” pause at the bottom

rest 2′ b2n sets

WOD
Amrap 7′
15 cal row/ ski /bike
15 swings

rest 2′

Amrap 7′
15 cal row/ ski/ bike
12 one arm thrusters ( 5 each hand)

rest 2′

Amrap 7′
15 cal row /ski/bike
12 one arm oh lunges ( 6 each hand )


BURNOUT

AMRAP 9min
15 x Box Jumps
12 x Air Squats
9 x Burpees

Rest 1min

AMRAP 9min
10/7 x Cal Row
12 x Push ups
8 x V Ups/Sit ups

Rest 1min

AMRAP 9min
40 x Mountain Climbers
30 x Russian Twists
20 x SlamBalls

07-09-2020

FITNESS

Strength
Every 2′ for 12′
8 each leg front rack reverse lunges

Skill: jerk

WOD
21-15-9
Push jerk 50/35
pull ups

rest 2′

9-15-21
hang clean
burpees over bar

BURNOUT

Every 3min For 30min
1) 250m/200m Row+ 12 x Burpees Over The Row
2) 30 x Wall Balls+ 75 x DU/150 x SU
3) 250m Run
4) 21 x KB Swings + 14 x KB Box Step ups
5) 30 x Push ups+30 x Sit Ups

05-09-2020

FITNESS

Strength
3 sets of :
10 bent over rows
12 ”y” raises
12 “t” raises

rest 2′

WOD
“NANCY”
5 Rounds of:
400m run
15 ohs 40/30

04-09-2020

FITNESS

CORE STRENGTH


21-15-9
hip raises
weighted sit ups
*after every set 30” side plank each side

WOD


EMOM 20′
1.18 wallballs
2. 15 cal row /12 cal ski/15 cal bike
3. 10 one arm hang clean and jerk with a db + 8 one arm oh lunges(4 each side)
4.rest

 

 

BURNOUT

 

AMRAP 30′


20 burpee box jump over
30 ground to overhead
30 squat
24/20 calories bike/row
250m run with plate

03-09-2020

FITNESS 

Strength

5×5 strict press build up

Skill: snatch

WOD

5 rounds of
6 power snatch 60/40
15 t2b
15 box jump over

*increase 1 rep for t2b and box over each time

 

BURNOUT

Amrap 12′


50du/100 s.u
15 hand release push ups
15 db thrusters
20 jumps over dumbell

rest 3′

Amrap 12′


15/12 cal row
20 hollow rocks
16 renegade rows
15 wall balls

02-09-2020

FITNESS 

Strength

Every 2′ for 8′
5 deadlift build up

WOD

3 sets of
AMRAP 5′

1km bike
then in the remaining time amrap:
6 power clean 50kg/35kg
14 jumping lunges

rest 2′ b2n rounds

then

30 thrusters

BURNOUT


2 Rounds of:

30 cal row/ski
30 slamball
30 v -ups
500m run
30 lunges with a plate
30 burpees to plate
30 box jumps
100 du /200 s.u

01-09-2020

FITNESS

 

Strength

12-9-6
strict pull ups
strict t2b
*5 wall walk after each round


SKILL: hspu


WOD

10-1
hspu
devil press
after each set 30 du

 

BURNOUT

 

FOR TIME

21-18-15-12
swings
hand release push ups


THEN

18-15-12-9
goblet squat
cal row

THEN

15-12-9-6
Weighted sit ups
x3 du


cash out:500m run with a plate

31-08-2020

FITNESS

Strength
Front Squat
in a 10′ window build a heavy 5rm

Skill: Hang Power Clean

WOD
4 Rounds of
10 Hang Power Clean Rx(60kg/40kg)
15 Burpees Over The Bar
250m Run

BURNOUT

Every 2min For 30min
1) 350m/300m Row
2) 300m/250m Skierg
3) 10-15 Burpees Box Jumps
4) 250m Run
5) 100 DU/200 SJR

29-08-2020

FITNESS

Strength


Every 2′ for 12′
8 each leg front rack lunges
increase weight after every set


WOD


30-20-10
box step over with one db
one arm hang clean and jerk
cal bike
pull- ups


tabata hollow rocks

28-08-2020

FITNESS 

Strength


3 sets of
8 strict press
12 chest supported rows
12 prone angels

rest 1′ b2n rounds

 

WOD


Amrap 6′

15 swings
10 hspu
5 thrusters 40/30

 

rest 2′

 

Amrap 6′

15 thrusters
10 swings
5 hspu

 

rest 2′

 

Amrap 6′

15 hspu
10 thrusters
5 swings

27-08-2020

FITNESS

Core strength


EMOM 12′ (45” on – 15” off)
1.weighted plank
2. v-ups opposite legs
3. russian twists
4. strict t2b or leg raises

 

WOD


2 Rounds of
800m run
100 du
15 burpees
35 cal row ski or bike

rest 2’b2n rounds

26-08-2020

FITNESS 

Strength
Every 2′ for 8′
5 deadlift build up

WOD
21-15-9
push press 50/35
box over
front squat
cal bike

25-08-2020

FITNESS 

Strength
3 set of
12 ” y raiases ”
5 strict pull ups
10 z-press

rest 1′

WOD
4 rounds of
50 du/100s.u
15 t2b
15 hand release push ups
15 cal row/ski

24-08-2020

FITNESS

Strength
4×6 back squat 60%

WOD
Amrap 15′
15 wallballs
10 deadlift 60/40
15 cal bike

tabata weighted hollow

22-08-2020

FITNESS

STRENGTH
4X6 strict press

“LOREDO”
6 rounds
24 air squat
24 push ups
24 walking lunges
400m run

21-08-2020

FITNESS

CORE STRENGTH
5 Rounds
8 V- ups
6 each leg opposite v-ups
4 open leg v-ups
30” side plank (R)
30” side plank (L)

rest 2′

WOD
Amrap 15′
15 wallballs
15 t2b
15 box jumps

20-08-2020

FITNESS

STRENGTH
4 set of
6 bench press
10 bent over row with 2 dbs or kbs

rest 1:30

WOD
5 Rounds of:
8 hang clean and jerk 45/30
50 du
8 front squat
50 du

19-08-2020

FITNESS

”GET BACK ON TRACK”


STRENGTH
4X6 back squat 60%


WOD
30-20-10
swings
cal bike
hand release push ups

tabata: plank

12-08-2020

FITNESS

STRENGTH
4X5 Back squat

WOD
500m row/ 400m ski
30 t2b


30 burpee box jump over
500m row/400m ski
25 t2b


25 burpee box jump over
500m row /400m ski
20 t2b


20 burpee box jump over

11-08-2020

FITNESS

STRENGTH
3X5 strict chin ups
3×8 each leg elevated split squat

WOD
” Helen on steroids ”
3 rounds of
800m run
30 swings 32/24
30 pull ups

10-08-2020

FITNESS

STRENGTH

3×5 Bench press
3×10 bent over rows

WOD

15-12-9
clean and jerk 60/40
cal bike

then

100 du

then

9-12-15
thrusters
cal bike

then

100 du

08-08-2020

FITNESS

Strength
3 sets of
12 ” y ” raises
10 bent over rows
20” chin up hold

rest 1 ‘ b2n sets

Wod
for time
4 rounds of
12 step ups
400m run
10 man maker

07-08-2020

FITNESS

Core strength


Emom 12′( 40”-20”)
1.weighted plank
2. v-ups
3. russian twists


Wod


”Barbara”
5 rounds of
20 pull ups
30 push ups
40 sit ups
50 squat

rest 3′

 

06-08-2020

FITNESS

Strength

Every 2′ for 10″
1 clean pull + 1 clean high pull + 2 squat clean


Wod
Emom 20′
1. 8 clean and jerk 60/40
2. 16 box jump over
3. 15 cal bike
4. rest

05-08-2020

FITNESS 

Strength
Every 2′ for 10″
2 snatch pull + 2 squat snatch

Skill: snatch

Wod
3 rounds of
7 power snatch
14 burpees over bar

then

2 rounds of
14 ohs
21 t2b

then

21 squat snatch
21 burpees over bar

04-08-2020

FITNESS

Strength
4 sets of
8 each arm rows
3 wallwalk with a 2” pause at the top
8 each arm presses

rest 2′

Wod
4 sets of
4′ amrap
100 du
2 rounds
8 pull ups
8 pistols or weighted lunges
max cal row/ski/bike

rest 1′ b2n sets

03-08-2020

FITNESS

Strength
4×6 back squat 60%

Wod
3 rounds for time
21 swings
18 wallballs
15 cal bike
9 push jerk (70/50)

01-08-2020

FITNESS

WITH A RUNNING CLOCK

0:00 – 8:00
find a heavy complex of
1 clean pull
1 low hang squat clean
1 hang squat clean
1 jerk

8:00 – 10:00
rest

10:00 – 20:00
amrap
12 thrusters
12 t2b
12 box jumps

20:00 – 22:00
rest

22:00 – 30:00
amrap
10 cal bike
8 one arm oh lunges
6 one arm devil presses

30:00-32:00
max hollow rocks

31-07-2020

FITNESS

Wod 1
”Annie”
50-40-30-20-10
du
sit ups

rest 3′

Wod 2
4 rounds
450 m run
20 burpees to target
400m row ski

 

BURNOUT

EMOM 9
-30” hollow rocks
-35” russian twists
-40” kettlebell pull through plank

AMRAP 9
12 swings
18 weighted step ups
150m run with your kettlebell

AMRAP 9
12 goblet squat
18/14 calories ski/row
8 burpees

30-07-2020

FITNESS

Strength
4 sets of
5 bench press
10 bent over rows

rest 2′ b2n sets

WOD
5 sets of ( 4′ on-1’off)
2 rounds cindy
max rounds macho man

*macho man= 3 power clean + 3 front squat + 3 jerk (60/40)

 

BURNOUT

FOR TIME
3 ROUNDS
21/18 calories row
16 dumbell curl and press
12 burpees over the dumbell

then

3 ROUNDS
80 du/160 jump rope
16 dumbell step ups
12 push ups

*bring your jump rope please

29-07-2020

FITNESS

Strength
4×5 strict press


WOD
3 rounds of
7 deadlift 100/70
14 cal bike


then
450m run


3 rounds of
7 deadlift
100 du


then
450 m run
50 wallballs

 

BURNOUT


AMRAP 12′
20 ground to overhead
10 box jumps
250m run


REST 2′


AMRAP 12′
15 weighted sit ups
20/18 calories row/ski
20 weighted lunges


TABATA
-hollow

 

28-07-2020

FITNESS

Strength
4 sets of
7 strict pull ups with a 2” pause at the top
7 strict hspu with a 2” pause at the bottom
30” hollow hold

rest 1′ b2n

Skill: t2b

WOD
Amrap 20′
400m row/ski/run
5 t2b*
5 hand release push ups

*After every round increase 5 reps
for t2b and hand release push ups

 

BURN OUT

AMRAP 32′
25 wall balls
30 push ups
35/30 calories bike/row/ski
25 dumbell thrusters
30 hollow rocks
35 v-ups

27-07-2020

FITNESS

Strength
Front squat
2×5 70%
2×2 80%
1×1 90%

WOD
12-10-8-6-4
snatch 60/40
burpee box jump over

after every set 50du/100s.u

rest 2′

12-10-8-6-4
ohs 60/40
burpees over bar

after every set 50 du/100s.u

BURNOUT

Every 3min For 27min
1) 250m Run + 15 Burpees
2) 15 KB Thrusters+15 KB Swings+15 Sit ups
3) 24/20 Cal Row + 15 Box Jumps

25-07-2020

FITNESS

Strength
3 sets of
10 ”y raises”
10 bent over row
4 wallwalk

rest 2′ b2n

5 rounds of
1′ max burpees to target
1′ max db snatch
1′ max cal bike
1’rest

24-07-2020

FITNESS

Core strength
4 rounds of
10 strict t2b
20 hollow rocks
30” weighted plank

Wod
”DT”
5 rounds of:
12 deadlift 70/50
9 hang power clean
6 jerk

BURNOUT

Amrap 10min
15/12 calories row or ski
15 Burpees

Rest 2min

Amrap 10min
250m run
20 Kb Swings
15 Goblet Squats

Rest 2min

Emom x 6
ODD: 40sec hollow Hold
EVEN: 40sec arch Hold

23-07-2020

FITNESS

Strength
Every 2′ for 12′
1 hang snatch pull
1 hang squat snatch
1 squat snatch
1 ohs

Wod
Every 2′ for 24′
1.10 burpees + 10 pull ups /5 bar muscle up
2.12 cal bike + 20 air squat
3. 60 du + 15 hand release push ups

BURNOUT

AMRAP 4′
3,6,9,12
calories row/bike/ski
dumbell lunges
curl and press

REST 2′

AMRAP 8′
3,6,9,12,15,18
calories row/bike/ski
dumbell step ups
dumbell push press

REST 2′

AMRAP 12′
3,6,9,12,15,18,21
calories row/bike/ski
dumbell squat
half man makers

22-07-2020

FITNESS

Strength
4 sets of
10 chest supported rows
12 weighted prone angels
20” chin up hold

SKILL: HSPU

Wod
Amrap 16′
21 wallballs
15 box over
9 hspu/9 pike push ups

BURNOUT

EMOM 30
– 8Χ15m suttle run
– 10 reverse burpees
– 12/9 calories ski/row/bike
– 40 DU/80 jump rope
– 10 hollow rocks,10 v-ups,10” hollow

21-07-2020

FITNESS

Strength
12-10-8-6
L seated presses
strict pull ups
3 wall walk b2n sets

Wod
30-26-22-18
cal row/bike/ski
24-20-16-12
t2b
12-10-8-6-4
devil presses

BURNOUT

AMRAP 11
25 push ups
25 weighted sit ups
25 wall balls

REST 2

AMRAP 11
15 box jumps
20 ground to overhead
25 Russian twists

REST 2

Tabata du/singles

REST 2
40 burpees for time

20-07-2020

FITNESS

Strength
Every 2′ for 12′
1 hang clean pull
1 hang squat clean
1 squat clean
1 jerk

WOD
3 rounds of
50 du
10 clean and jerk 60/40

then

3 rounds
20 cal bike
10 hang clusters 60/40

then
accumulate 2′ l sit

BURNOUT

FOR TIME
500/400m row
80 V-sit ups
60 air squats
250m run
20 burpees over the row
250m run
60 lunges
80 ab mat sit ups
500/400m row

18-07-2020

FITNESS

Strength
Every 2′ for 10′
2 clean pull + 2 power clean + 2 front squat

Wod
For time:
21-15-9
deadlift 100/70
box step ups one db

then

9-15-21
push press 50/35
400m run after every set

17-07-2020

FITNESS

Strength

3 sets of
12 Y raises
3 wall walk
10 L seated presses

rest 1′ b2n sets

Skill: pistol squats

Wod

”Mary”

AMRAP 20′
5 hspu
10 pistols
15 pull ups

BURNOUT

Every 2′ for 30′

– 12 burpees, 12 step ups weighted
– 250m run, 8 dumbell thrusters
– 15/12 calories bike/row/ski, 60 double unders/120 single unders

 

16-07-2020

FITNESS

Strength

Every 2′ for 10′
4 deadlift 80% 2” pause below the knee

Skill: snatch

Wod
10 rounds of:
15 wallballs
3 power snatch 60/40

Tabata hollow weighted

BURNOUT

AMRAP 14
20 Hollow rocks
20 weighted sit ups
20 heavy russian twists
250m run

REST 2

AMRAP 14
20 leg lifts over kettlebell
15 curl and press
20 sumo deadlift
15 push ups

REST 2

AMRAP 2′
weighted plank

15-07-2020

FITNESS

Strength
4 sets of
10 bent over row with a barbell
12 T raises

rest 1′ b2n sets

Skill: hang clean + jerk

Wod
For time:
20 burpees over bar
20 hang clean and jerk 60/40
20 cal bike
15 hang clean and jerk
15 burpees over bar
15 cal bike
10 burpees over bar
10 hang clean and jerk
10 cal bike

BURNOUT

AMRAP 9′
15/12 Calories bike
15 weighted sit ups
15 ground to overhead

REST 1′

AMRAP 9′
80 DU/160 SINGLES
15 burpees
12 wall balls

REST 1′

AMRAP 9′
250m run
20 ab mat sit ups
20 m.climbers

14-07-2020

FITNESS

Strength
15-12-9
strict chin ups
strict hspu
after every set 20 hollow rocks

Wod
for time:
3 rounds of
450m run
20 box jumps

then

2 rounds of
25 cal bike/row/ski
25 hand release push ups

then

30 burpee box jumps

BURNOUT

21-15-9
box jumps
swings
push ups

then

9-15-21
cal row/ bike/ ski
vups
weighted lunges

then
800m run with a medball or plate

13-07-2020

FITNESS

Strength
Every 2′ for 10′
4 back squat 80% 2” pause at the bottom

Wod
Emom 24′
1.12/9 cal bike
2.10 thrusters 40/30 + 30 du
3. 12 t2b + 30 du
4.rest

BURNOUT

5 sets of :

5′ amrap
30 jumps over db
20 goblet squat
15 burpees
max cal row/ bike/ ski

rest 2′ b2n

11-07-2020

FITNESS

Strength
6-3-6-3
deadlift
6=70%
3=80%

WOD
”Chief”
5 sets of
3′ amrap
3 power clean 60/40
6 push ups
9 air squat

Tabata
spiderman plank

10-07-2020

FITNESS

Strength

4 sets of
12 chest support rows
12 hollow hold floor presses

rest 2′ b2n sets

Skill: bar muscle up / pull ups

WOD

400m run
15 bar muscle up/ 20 pull ups
1000m ski/ row / 2km bike
12 bar muscle up/ 18 pull ups
400m run
9 bar muscle up/ 15 pull ups
100 du / 200 s.u
15 hspu/ 20 hand release push ups
1000m ski/row/ 2km bike
12 hspu / 18 hand release push ups
100 du/200 s.u
9 strict hspu/ 15 hand release push ups

BURNOUT

AMRAP 15′

80 du/160 jump rope
15 air squat
15 ground to overhead
15 burpees

REST 1′

AMRAP 15

20 hollow rocks
20 leg lifts over
20 swings
20 mountain climbers

09-07-2020

FITNESS

Strength

6-3-6-3
front squat
6=70%
3=80%

Skill: turkish get ups

20-18-16-14-12
wallballs
box over
one arm hang clean and jerk 25/15

after every round
4 turkish get ups


BURNOUT

FOR TIME

25-20-15-10-5
push ups
one arm dumbell thrusters
calories row/ski/bike
ab-mat sit ups
*250m run before each round

08-07-2020

FITNESS

Strength
Every 3′ for 12
1 muscle snatch
2 hang power snatch
3 ohs

WOD
20 power snatch Rx 50/35 scaled : 40/30
20 sdhp
20 ohs
20 hang power clean
20 thrusters

Every minute on the minute including 0:00
Rx: 5 burpees
Scaled: 3 burpees

BURNOUT

AMRAP 10′
15/12 calories row/ski/bike
15 box step overs
12 dumbell strict press

REST 1′

AMRAP 10′
12 burpees over dumbell
15 dumbell squats
10 v-ups/v-sit ups

REST 1′

AMRAP 10′
60 du/120 jump rope
20 weighted lunges
12 half man makers

07-07-2020

FITNESS

Strength
4 sets of
8 elevated split squat each leg with a tempo
6 strict pull ups

rest 2′ b2n sets

Skill: T2b

WOD
5 rounds of :
20 swings 24/16
16 cal row/bike/ ski
12 t2b

BURNOUT

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

Emomx20min
-50 DU/100 SJR
-20 Wall Balls
-8x10m Shuttle Run
-15 box jumps
-rest

06-07-2020

FITNESS

Strength
Every 3 for 12
1 hang power clean
2 power clean
3 front squat
4 push jerk

*increase weight after every set

WOD
30 cal bike
12 bear complex 60/40
25 cal bike
10 bear complex
20 cal bike
8 bear complex
15 cal bike
6 bear complex
10 cal bike
4 bear complex
5 cal bike
2 bear complex

Accessories
50 weighted sit ups

BURNOUT

2 Rounds of

AMRAP 3
20/16 cal Ski/row/bike
Amrap Kb swings

AMRAP 3
25 kettlebell thrusters
Amrap burpees over kettlebell

AMRAP 3
200m run
AMRAP push ups

AMRAP 3
60 V-ups/v-sit ups
AMRAP hollow hold

Rest 1min Between Rounds

04-07-2020

FITNESS

Strength :

30 russian twists
1′ side plank ( R)
30 V-ups
1’side plank ( L)
30 weighted sit ups
2′ l sit ( accumulate )

Buy in : 800m run /2km bike
3 rounds of :
30 one arm oh lunges
20 one arm devil presses
10 bar muscle up /or 10 pull ups + 10 hand release push ups
cash out: 800m run /2km bike

03-07-2020

FITNESS

Strength

3 sets of:
8 split squat each leg with a tempo (40×1)
30” weighted wallsit

Skill: hspu

WOD

30-25-20-15
cal row/bike/ski
15-13-11-9-6
deficit hspu /hspu / pike push ups /strict press

After party
50 floor presses from hollow hold

BURNOUT

AMRAP 11′
25 push ups
25 v-sit ups
25 wall balls

REST 2′

AMRAP 11′
15 box jumps
20 ground to overhead
25 weighted sit ups

REST 2′

Tabata hollow

REST 2′

AMRAP 2′
plank

02-07-2020

FITNESS

Strength

4 sets of
12 ” T” raises
10 bent over row with a tempo (4×01)
30” reverse plank weighted if possible

WOD

5 rounds of:
15 deadlift 100/70
30 wallballs

Tabata hollow hold

BURNOUT

AMRAP 32

10-20-30-40-50
– burpees
– weighted lunges
– calories bike/row/ski
– dumbell squat
– sit ups

01-07-2020

FITNESS

Strength

Every 2′ for 12
6 bench press with a pause 2” at the bottom

Skill: kipping pull ups or butterfly

WOD
3 sets of:

5′ amrap
21/18 pull ups
15/12 burpees over bar
9/6 power snatch 50/35
max box jumps

rest 2′ b2n sets

BURNOUT

FOR TIME

5 ROUNDS
5 burpees over the kettlebell
10 Reverse burpees with kettlebell
15 dumbell push press
15 weighted sit ups
250m run

30-06-2020

FITNESS

Strength
12-10-8-6
strict chin ups /jumping /ring rows
strict hspu or db strict press
renegade row hold a parallete with the other hand
for support ( each arm )

Skill: man maker

WOD
Emom 16′
1.5 man maker
2.60 du
3.15 cal row/ 12 cal ski
4. 12 step ups

BURNOUT

AMRAP 9
12 down ups
12 dumbell thrusters
20 weighted sit ups

REST 1′

AMRAP 9′
15 box jumps
15 swings
50 double unders/100 jump rope

REST 1′

AMRAP 9
20 weighted lunges
15 v-ups/v-sit ups
15/12 calories bike/row/ski

29-06-2020

FITNESS

Week 3 ( skills and get back on track )

Strength
Every 2′ for 12
5 front squat 1+1/14 increase every set

Skill: jerk

WOD
2 rounds of
15 push jerk 60/40
15 t2b
15 cal bike

then immediatelly into

2 rounds
15 power clean
15 t2b
15 cal bike

400m run cash out with a plate


BURNOUT

EVERY 3MIN FOR 30
-15/12 calories ski/row/bike
8 burpees over the plate
15 ground to overhead
-250m run
8 curl and press
15 weighted step over

27-06-2020

FITNESS

WOD
FOR TIME:
6 rounds of
15 box jumps
2 rounds strict cindy

rest 5′

100 burpees to target
100 v ups

26-06-2020

FITNESS

Strength

EMOM 12(40” on – 20″)
1. floor presses with 2 dbs from hollow position
2. around the world
3. renegade rows

WOD
Amrap 21′
15/12 cal row/ski/bike
16 db snatch
15 hspu
16 oh lunges or regular

BURNOUT

EMOM 30′
-12/9 calories row/ski/bike
-15 dumbell thrusters
-10 suttle run(10m)
-12 half man makers
-16 dumbell lunges
-REST

25-06-2020

FITNESS

Strength
3 sets of
8 each leg front rack reverse lunges
10 bent over row with 2kbs or dbs

WOD
1mile bike/800m run
50 t2b /rx athletes 20 bar muscle up
150 du
800m bike/ 400m run
25 t2b/ rx athletes 15 bar muscle ups
75 du
1mile bike/800m run

BURNOUT

FOR TIME

RUNNING CLOCK
0-16

2 ROUNDS
50/40 cal bike
35 push ups
30 v ups
25 goblet squat

16-30

2 ROUNDS
150 du/300 jump rope
30 slamball
25 box jumps
30 med ball sit ups

24-06-2020

FITNESS  

Strength
3×5 deadlift 65% increase a little bit from previous week
3×8 L seated presses

Skill: hang snatch

WOD
21-18-15-12-9
Hang snatch 40kg/30kg
burpees over bar
ohs

BURNOUT

EMOM 12′
40″hollow
40″leg lifts over medball
40″russian twists
40”weighted sit ups

REST 1′

AMRAP 18′
250m run
18/14 calories bike/row/ski
16 weighted step ups
14 down ups
12 curl and press

23-06-2020

FITNESS

Strength
3 sets of
6-8 strict hspu
10 ”y” raises
10 chest supported rows

rest 2′ b2n sets

WOD
5 sets of
3′ amrap of
21 hand release push ups
15 swings
9 pull ups
max cal row /bike /ski

rest 1′ b2n rounds

BURNOUT

FOR TIME
21-18-15-12-9
box jumps
push ups
goblet squat

40 DU/80 SJR AND 250M RUN
AFTER EACH ROUN

22-06-2020

FITNESS

Week 2 ( build your strength again )

Strength
back squat
3×5 65% increase a little bit from previous week
2×8-10 strict pull ups mix grip

SKILL: hang clean

WOD
For time:
400m run/800m bike
rest 1′

3 rounds of
20 wallballs
10 hang clean Rx 60kg/40kg

rest 1′
400m run/800m bike
rest 1′

30 thrusters 40/30

BURNOUT

AMRAP 9
10 burpees
20 v-ups/v-sit ups
10 wall balls

REST 3′

AMRAP 9
15 swings
20 sit ups
12/10 calories bike/row/ski

REST 3′

AMRAP 9
15 ground to overhead
20 weighted sit ups
16 weighted lunges

20-06-2020

FITNESS

Strength
3 sets of
6-8 front squat not heavy just feel comfortable
12 bent over row kbs or dbs

rest 2′ b2n sets

WOD
Amrap 7′
10 one arm devil press
10 thrusters

rest 2′

Amrap 7′
16 box step over
35 du

rest 2′
Amrap 7′
10 hang clean
10 burpees

19-06-2020

FITNESS

Strength
EMOM 12′
1. 10( each arm) one arm renegade rows
2. 20 v-ups
3. 30” squat hold weighted

WOD
EMOM 20′
1. 15 cal row/12 cal ski
2. 12 reverse lunges + 7 t2b
3. 10 weighted reverse burpees
4.rest

BURNOUT

FOR TIME

BUY IN:250m run
3 ROUNDS
15 boblet squat
18/15 calories row
21 hand release push ups

then

3 ROUNDS
15/12 cal ski
18 burpees
21 wall balls
CASH OUT;250m run

18-06-2020

FITNESS

Strength(core + pull )
3 sets of:
6-8 deadlift not heavy just feel comfortable
40” weighted plank

rest 2′ b2n sets

WOD
4/6 rounds of:
1’bike/air runner
1’burpees
1’du
1’rest

BURNOUT

2 ROUNDS

AMRAP 3
12 push ups
10 box jumps
12 ground to overhead

REST 30”

AMRAP 3
12 curl and press
10 dumbell squat
40 du/80 jump rope

REST 30”

AMRAP 3
12 swings
10 v-ups/v-sit ups
12 goblet lunges

AFTER PARTY
3 ROUNDS
40”hollow
20” rest

17-06-2020

FITNESS

Strength(shoulders+ legs)
3 sets of :
6-8 back squat not heavy just feel comfortable
8 pike push ups with a box

rest 2′ b2n sets

WOD
For time:
30-20-10
swings
weighted sit ups

250m run after every round
cap 10′

rest 3′

30-20-10
down ups
box jumps

250m run after every round
cap 10′

BURNOUT

FOR TIME
4 ROUNDS
250m run
15 burpees
20 one arm dumbell thrusters
15/12 calories bike
20 ab mat sit ups

16-06-2020

FITNESS

Strength( legs + core )
3 sets of:
10 bulgarian split squat with a tempo (30×1)
10 turkish get ups

rest 2′ b2n sets

WOD
Amrap 15′
2,4,6,8…
push ups hand release
wallballs
*After each round
15 cal row/12 cal ski

 

BURNOUT

EMOM 9
-30” hollow rocks
-35” russian twists
-40” plank

AMRAP 9
12 swings
18 weighted step ups
40 double unders/80 jump ropes

AMRAP 9
12 goblet squat
18 calories ski/row
40 mountain climbers

REST 1 MINUTE BETWEEN WORKOUT’S
AND BRING YOUR JUMP ROPE!

15-06-2020

FITNESS

‘Adaptation week low intensity start 70% –
strength and structural balance’

Strength(push+pull)
3 sets of:
10 one arm kb/db press in seated position
10 one arm row

rest 2′ b2n sets

WOD
3 rounds of:
1km bike
35 Air squat
15 push press choose a comfortable weight
Rx=60kg/40kg

rest 1′ b2n rounds

Tabata hollow

BURNOUT

AMRAP 14′

20 jumps over slamball
10 slamball
20 v-ups/v-sit ups
250m run

AMRAP 14′
15 weighted sit ups
20/18 calories row/ski
20 lunges
10 push ups

12-06-2020

HOME WOD 67

For time
1500m run
Every 250m perform
5 down ups
10 box jumps
15 V ups

11-06-2020

HOME WOD 66

Strength
4 sets of:
10 bulgarian split squats (tempo)
15 hip thrusters

WOD
For time
2,4,6,8,10,12,14,16,18
push ups
sit ups
air squtas
b2n rounds perform 25 DU/ 50 SU

10-06-2020

HOME WOD 65

Core strength
21-18-15-12-9
v-ups
sit ups
b2n sets
*20” reverse plank
20 side plank dips (R)
20 side plank dips (L)

Amrap 14′
20 step ups with a back pack
20 plank to push up weighted
20 back pack swings
20 jumps over and back above a back pack

09-06-2020

HOME WOD 64

STRENGTH
4 SETS OF
10 ONE ARM ROW EACH HAND
10 DIPS WITH A TEMPO

REST 2’B2N

10 SETS OF (2’ON-1’OFF)
15 STAR JUMPING JACKS
12 BACK PACK THRUSTERS
MAX BURPEES*

*THE WORKOUT STOPS WHEN YOU COMPLETE
100 BURPEES

05-06-2020

HOME WOD 63

WOD
FOR TIME :

400M RUN
50 DU
50 SQUAT WITH A BACK PACK
400M RUN
50 DU
50 RUSSIAN TWISTS
400M RUN
50 DU
50 WIDE STANCE HAND RELEASE PUSH UPS

04-06-2020

HOME WOD 62

STRENGTH
3 SETS OF:
12 BICEP CURLS (EACH ARM WITH BACK PACK)
MAX PUSH UPS

WOD
50-40-30-20-10
DU/ SU (X2)
SIT UPS

-REST 4MIN-

25-20-15-10-5
WEIGHTED LUNGES (BACK PACK)
REVERSE BURPEES

03-06-2020

HOME WOD 61

Core Strength
EMOM 12min (40-20)
1. weighted plank (back pack)
2. russian twists (back pack)
3. seated leg raises over back pack

WOD
3 rounds for time
400m. run
21 back pack swings
15 V ups
9 weighted push ups (back pack)

02-06-2020

HOME WOD 60

STRENGTH
4 SETS OF:
10 BULGARIAN SPLIT SQUAT WITH TEMPO
10 DIAMOND PUSH UPS

REST 2′ B2N

6 SETS ( 2’ON-1’OFF)
8 BACK PACK THRUSTERS
6 BURPEES OVER BACK PACK
10 STAR JUMPING JACKS

01-06-2020

HOME WOD 59

Emom 30′
1.50 du/100 su
2.12 burpees
3.10 dips + 10 jump squat
4.10 back pack deadlift + 10 sit ups
5.5 wall walk
6.Rest

29-05-2020

HOME WOD 58

CORE STRENGTH
EMOM 15′
1.10 V-UPS + MAX HOLLOW
2.30 RUSSIAN TWISTS
3.20 SINGLE LEG HIP THRUST

FOR TIME:
BUY IN:500M RUN
THEN
5 ROUNDS
10 PIKE PUSH UPS
15 GROUND TO OVERHEAD WITH A BACK PACK
20 BACK PACK SQUAT
THEN
CASH OUT:500M RUN

28-05-2020

HOME WOD 57

STRENGTH
3 sets of
15 shoulder lateral raises
15 back pack rows

rest 2′

5 sets of
3′ amrap
20 jumping lunges
15 down ups with a jump
9 plyometric push ups

rest 1′ b2n rounds

27-05-2020

HOME WOD 56

Core strength
30 leg lifts over an object
30 hollow rocks
30 side plank dips right side
30 side plank dips left side
30 v ups opposite legs

Amrap 21′
20 dips
20 back pack squats
400m run
20 hand release push ups
20 runner lunges

26-05-2020

HOME WOD 55

Strength
3 sets
10 split squat each leg
25 hip thrusters

rest 1′ b2n

5 sets of:
4 ‘ amrap
100du/200s.u
20 back pack thrusters
15 back pack swings
max burpees

rest 2’

25-05-2020

HOME WOD 54

4 rounds for time:
21 jump squats
18 down ups
15 v ups
18 mountain climbers
21 jumping jacks

22-05-2020

HOME WOD 53

EMOM 12min (40-20)
1. plank hold
2. glute bridge
3. flutter kicks

3 rounds of:
Amrap 2min
3 wall walks
6 box jumps
-1min rest-
Amrap 2min
6 push ups
9 sit ups
-1min rest-
Amrap 2min
9 dips
12 reverse lunges
-1min rest-

21-05-2020

HOME WOD 52

STRENGTH
4 rounds
15 one arm row (each hand)
15 weighted prone angels

3 sets of
amrpa 6′
100du/200s.u
12 burpees over back pack
30 squats
12 burpees over back pack
100 du/200 s.u

20-05-2020

HOME WOD 51

CORE STRENGTH
30-20-10
HIP RAISES
HOLLOW ROCKS
SIDE PLANK DIPS (R)
SIDE PLANK DIPS (L)

3 ROUNDS
500M RUN
50 M.CLIMBERS
30 STEP UPS
20 HAND REALEASE PUSH UPS

19-05-2020

HOME WOD 50

FOR TIME

50 back pack squats
50 jumps over back pack
50 down ups
50 russian twists
50 dips
50 jumping lunges
50 back pack push press
50 v ups

18-05-2020

HOME WOD 49

EMOM 12MIN (40-20)
1. BACKPACK ROW
2. LATERAL RAISES
3. WALL SIT

WOD
BUY IN: 100 DU/ 200 SU

10-8-6-4-2
REVERSE BURPEES
20-16-12-8-4
LUNGES
30-24-18-12-6
MOUNTAIN CLIMBERS

CASH OUT:100 DU/ 200 S

15-05-2020

HOME WOD 48

CORE STRENGTH
TABATA (20-10)X8
REVERSE PLANK
SIDE PLANK (FEET ON BENCH)
PRONE ANGELS

WOD
21-15-9
BURPEES
SIT UPS
*200M. RUN B2N ROUNDS

REST 4MIN

9-15-21
JUMP SQUATS
DIPS (CHAIR)
*200M. RUN B2N ROUNDS

14-05-2020

HOME WOD 47

STRENGTH

4 SETS OF
10 SPLIT SQUAT EACH LEG WITH A TEMPO
10 DEFICIT PUSH UPS

REST 2′

5 SETS OF
3′ AMRAP
12 DOWN UPS
12 STEP UPS
12 V-UPS
2 WALL WALK

REST 1′ B2N ROUNDS

13-05-2020

HOME WOD 46

Every 2 for 30′
1. 50du/100 s.u + 20 backpack swings
2. 50 m.climbers + 30 russian twists with a back pack
3. 50du/100 s.u + 20 squat with a back pack

12-05-2020

HOME WOD 45

CORE STRENGTH

EMOM 12′
1. 15 v-ups
2, 40” plank
3. 15 hip raises

5 rounds of
400m run
30 burpees

after every round decrease 5 reps from burpees

11-05-2020

HOME WOD 44

Strength
3 sets of:
12 one arm row (each)
max plyometric push ups

WOD
Amrap 12min
2,4,6,8,10,…
reverse lunges
down ups
reverse burpees
box jumps

08-05-2020

HOME WOD 43

3 rounds for time
200m. run
20 air squats
200m. run
20 push ups
200m. run
20 seated leg raises over backpack

*RX (use a backpack for all exercises)

07-05-2020

HOME WOD 42

Core Strength
3 sets of:
20sec hollow rocks
20sec flutter kicks
20sec hollow rocks
30sec rest

3 sets of:
20sec prone angels
20sec arch rocks
20sec arch hold
30sec rest

WOD
Amrap 12min
20 step ups
10 plank to push up
20 V ups
10 burpees

06-05-2020

HOME WOD 41

For time:
250m run
50 walking lunges
250m run
50 sit ups
250m run
50 m.climbers
250m run
50 air squat
250m run
50 push ups

05-05-2020

HOME WOD 40

Strength
4 sets of
10 diamond push ups
10 bent over row

WOD
4 rounds of
21 jump squat
15 open leg v ups
9 down ups

04-05-2020

HOME WOD 39
Core strength
2 sets of:
30 hollow rocks
30 seated leg raises over obstacle
30 v-ups
1′ plank

WOD
Amrap 20′
500m run
12 burpees over obstacle
12 chair dips
30 air squat

02-05-2020

HOME WOD 38

Strength
Emom 10′
1. 12 one arm row
2. 10 l seated presses

for time:
20 sets of:
5 plyometric push up
10 jumping squats
5 plyometric push up
10 step ups

rest 30” b2n rounds

30-04-2020

HOME WOD 37

EMOM 30′
1.12 burpees
2. 16 runner lunges
3. 16 plank to push up
4. 12 box jumps
5. 30” hollow

29-04-2020

HOME WOD 36

Strength
3 sets of
8 tempo squats ( 3” κατεβασμα 3” pause at the bottom)
12 front foot elevated reverse lunges

rest 2′ b2n sets

For time
5 rounds of:
15 in and outs open and closed
15 ground to oh with an object
30du/60s.u
25 v-ups

28-04-2020

HOME WOD 34

STRENGTH
3 sets of
max push ups with a pack pack
max bent over row with a back pack

rest 2′ b2n sets

WOD
3 rounds of:
400m run with a back pack
21 back pack down ups
21 back pack squats
21 russian twists

27-04-2020

HOME WOD 34

Core strength

Emom 12′(40”-20”)
1.side plank (R)
2.hollow hold
3.side plank (L)
4.v-sit ups

WOD
5 sets of:
3’on -3’off
2 rounds of
30 du/60s.u
12 jumping lunges
30 du
12 hand-release push ups
max reverse burpees in the remaining time

24-04-2020

HOME WOD 33

CORE STRENGTH
3 sets of
20 hollow rocks
20 hip raises
20 russian twists
20 straight leg heel raises

WOD
EMOM 20′
1.10 burpees
2.16 step ups
3.12 push press with an object
4.30du/60s.u + max sit ups
5. rest

23-04-2020

HOME WOD 32

For time

3 ROUNDS
5 wall walk
10 backpack squats
15 jumps over backpack
20 high knees

THEN

3 ROUNDS
5 plyometric push ups/hand release push ups
10 backpack deadlifts
15 v-sit ups
20 jumping jacks

22-04-2020

HOME WOD 31

Strength
3 sets
12 each arm backpack rows
10 diamond push ups

Rest 1 min b2n sets

Wod
3 sets of

Amrap 2′
100du/ 200 s.u
Max jumping squats

Rest 1′

Amrap 2′
20 burpees
Max v ups

Rest 1′

Amrap 2′
100 m.climbers
Max step ups

Rest 1′

21-04-2020

HOME WOD 30

Amrap 15min
40 mountain climbers
30 reverse lunges
20 sit ups
10 plank to push up
*after every movement perform 5 burpees

rest 5min

EMOM 15min (45-15)
1. plank hold (elbows)
2. hollow hold
3. push up hold
4. arch hold
5. wall sit

17-04-2020

HOME WOD 29

21-15-9-15-21

pushupsr

burpees

step ups

V ups

*between rounds 250m run

16-04-2020

HOME WOD 28

For time

10 burpees
then
20 air squats
10 burpees
then
40 sit ups
20 air squats
10 burpees
then
80 jumping jacks
40 sit ups
20 air squats
10 burpees
then
160 flutter kicks
80 jumping jacks
40 sit ups
20 air squats
10 burpee

15-04-2020

HOME WOD 27

5 set of:

amrap 4′
10 jumping lunges with a back pack
20 russian twists with a back pack
30 mountain climbers
10 chair dips

rest 1′ b2n rounds

14-04-2020

HOME WOD 26

5 sets of

1′ in and outs open and closed
1′ thrusters with an object
1′ bicycle abs
1′ star jumping jacks
1′ rest

13-04-2020

HOME WOD 25

 

EMOM 12′
1.15 jumping squat remaining time squat hold
2. 10 push ups remaining time plank
3.rest

rest 5′

EMOM 10′(40” on -20”off)
1.hip raises
2.down ups

10-04-2020

HOME WOD 24

Core Strength
5 rounds of:
•10 hollow rocks
•10 v-sit ups
•10 sit ups
•10 sec hollow hold
•1min rest

FOR TIME
25 burpees
60 du/120 jump rope
20 burpees
50 du/100 jump rope
15 burpees
40 du/80 jump rope
10 burpees
30 du/60 jump rope
5 burpees
20 du/40 jump rope

09-04-2020

HOME WOD 23

buy in: 1000m run

then

5 rounds
10 object thrusters
20 mountain climbers
20 russian twists with object

then

cash out:1000m run

08-04-2020

HOME WOD 22

Every 2min for 24min
10 push ups (HR)
15 sit ups (w.)
15 squats (w.)

07-04-2020

HOME WOD 21

For time

30-25-20-15-10-5
chair dips
mountain climbers x2
lunges (w.)
*30sec hollow hold between rounds

06-04-2020

HOME WOD 20

Amrap 6min
3 wall walks
6 plank to push up
9 sit ups (w.)

-rest 2min-

Amrap 6min
5 burpees
10 step ups (w.)
15 jumps over obstacle (facing)

-rest 2min-

Amrap 6min
plank hold
*every time you break perform 10 jumping jacks

03-04-2020

HOME WOD 19

10 sets of

(2 min on -1 min off)

10 jumping squat
5 hand realease push ups
10 v-ups

02-04-2020

HOME WOD 18

Amrap 25′
30 chair dips
30 down ups
30 lunges
30 russian twists with a heavy object
30 m climbers
30m shuttle run (change every 10m)

01-04-2020

HOME WOD 17

3 rounds
21 goblet squat with an object
15 hand realease push ups
12 jumping step ups

rest 3′

2 rounds
8 wallwalk
16 jumping squat
24 sit ups

rest 3′

1 mile run

31-03-2020

HOME WOD 16

40-30-20-10
burpees
high knees
v-ups
jumping lunges

30-03-2020

HOME WOD 15

For time
20 air squats, 1 sit up
19 air squats, 2 sit ups
18 air squats, 3 sit ups
…continue this pattern until…
2 air squats, 19 sit ups
1 air squat, 20 sit ups

28-03-2020

HOME WOD 14

Death by…anything
EMOM for as long as possible
1 rep in the first minute
2 reps in the second minute
3 reps in the third minute
etc.

27-03-2020

HOME WOD 13

15sec plank hold
15sec rest
30sec plank hold
30sec rest
45sec plank hold
45sec rest
1min plank hold
1min rest
max effort plank
1min rest
1min plank hold
45sec rest
45sec plank hold
30sec rest
30sec plank hold
15sec rest
15sec plank hold

Tabata (20:on-10:off)x8 sets
wall sit
glute bridge

26-03-2020

HOME WOD 12

EMOM 10′
1.10 burpees
2.30” hollow

rest 3′

EMOM 10′
1.20 lunges
2.30” mountain climbers

25-03-2020

HOME WOD 11

AMRAP 25min
18 plank to push up
21 seated leg raises over obstacle (small)
18 reverse burpees
21 jumps over obstacle (facing)

24-03-2020

HOME WOD 10

15-12-9-6-9-12-15
chair dips
jump squat
sit ups
down ups

23-03-2020

HOME WOD 9

Core Strength
4 rounds of:
•30sec side plank (L)
•30sec plank
•30sec side plank (R)
•30sec hollow hold
•30sec rest

200 step ups
emom 7 push ups

21-03-2020

HOME WOD 8

30-20-10
•burpees
•jump squats
•mountain climbers
*400m. run between rounds

20-03-2020

HOME WOD 7

•400m. run
•30 push-ups (HR)
•30 sit-ups
•30 air squats
•800m. run
•20 push-ups (HR)
•20 sit-ups
•20 air squats
•1200m. run
•10 push-ups (HR)
•10 sit-ups
•10 air squats

19-03-2020

HOME WOD 6

EMOM 30min
•5 push-ups
•10 sit-ups
•15 air squats

(RX) •5 HS push-ups
•10 V-ups
•15 jump squats

18-03-2020

HOME WOD 5

 

21-18-15-12-9-6-3
sit ups
reverse lunges
down ups

30” high knees b2n rounds

17-03-2020

HOME WOD 4

FOR TIME:
250M RUN
10 BURPEES
250M RUN
9 BURPEES
250M RUN
8 BURPEES
250M RUN
7 BURPEES
…(ETC)

16-03-2020

HOME WOD 3

EMOM 20′(45”-15”)

1.REVERSE BURPEES
2. DU/S.U
3.V-UPS
4.SQUAT
5.M.CLIMBERS

14-03-2020

HOME WOD 2

 

5 SETS OF:
AMRAP 5′
20 LUNGES
15 SIT UPS
10 BURPEES

REST 2′ B2N ROUNDS

13-03-2020

HOME WOD 1

 

5 RNDS OF
15 PUSH UPS
15 AIR SQUATS
30 mclimbers

REST 5′

100 SIT UPS

12-03-2020

FITNESS

STRENGTH
3 sets of :
10 ”T” raises
10 L seated presses

skill: d-ball over shoulder

EMOM 20′
1.12/9 cal bike
2.5 d-ball over shoulder + 5 d-ball squat
3.60 du
4.20 wall-balls
5.12 hspu / 12 hand realease push ups

BURNOUT

EMOM 30′
-200/150m row
-20 dumbell push press
-15/12 calories erg bike
-15 hollow rocks,15 v-sit ups
-50” weighted plank
-20 dumbell walking lunges

 

11-03-2020

FITNESS

STRENGTH
3 Sets of:
6 banded deadlift
12 chest supported rows

WOD

25 db/kb thrusters( 2×25/2×15)
30 burpees to target
25 weighted lunges ( one arm oh the other down)
30 weighted reverse burpees
25 one arm hang clean and jerk
30 burpees to target
25 c2b/pull ups

BURNOUT

EVERY 3MIN FOR 30
-15/12 calories ski
8 burpees over the plate
15 ground to overhead
-250m run
8 curl and press
15 weighted step over

MOBILITY

hips

adductors

abductors

10-03-2020

FITNESS

STRENGTH
Every 2′ for 10′
5 strict chin ups
10 ring push ups
15 v-ups

Skill: T2b

WOD
4 Rounds of
250m run
5 t2b
250m row
5 box jumps

*After every round increase 5 reps
on t2b and box jumps

BURNOUT

AMRAP 9′
15/12 calories runner
12 dumbell thrusters
20 weighted sit ups

REST 1′

AMRAP 9′
15 box jumps
15 swings
50 double unders/100 jump rope

REST 1′

AMRAP 9
20 weighted lunges
15 v-ups/v-sit ups
15/12 calories bike

09-03-2020

FITNESS

 

STRENGTH
Front squat
3×3( 1+1/14) 65%
1×15 60%

SKILL: Push jerk

WOD
AMRAP 23′
3 rounds ( each )
10 cal bike
5 clean and jerk (70/45)
then
2 rounds( each)
10 cal bike
5 clean and jerk( 80/50)
then
1 round ( each )
10 cal bike
5 clean and jerk (90/60)
max clean and jerk
100/70

BURNOUT

 

TEAM OF 2

ΑΜRAP 32
250m run together
25 syncronized burpees
50 wall balls
50 hand release push ups
75 v-ups
75 partner medball sit ups
50 calories row

07-03-2020

FITNESS 

STRENGTH
3 sets of:
10 ring rows ( increase range with a small box)
10 l seated presses
30m farmers carry

WOD
”GHOST”
6 rounds of
1′ row
1′ burpees
1’du/su
1’rest

MOBILITY

Quads

Thoracic

Shoulders

06-03-2020

FITNESS

Skill: rope climbs

WOD
TEAM OF 2

4 rounds ( each )
2 rope climbs
15 cal row
cap 10′

rest 2′

For time
60 box jump over
20 muscle up/ ring pull ups + dips
30 box jump over
10 muscle up/ring pull ups + dips
cap 10′

rest 2′
500m run together
100 cal ski
cap 10′

BURNOUT

TEAM OF 2
FOR TIME
50-40-30-20-10
calories bike
calories air runner
wall balls
swings
30m sled pull with rope after each round

05-03-2020

FITNESS

STRENGTH

Back squat
Every 2′ for 10′
2 reps of ( 1+1/4)

SKILL: T2b

WOD
Amrap 14′
1,2,3,4,5
t2b
devil presses
after every set 20 air squat

BURNOUT

AMRAP 15′
-250m run
-20 box jumps
-15 reverse burpees
-10 slam balls

REST 2′

AMRAP 15′
-50 du/100 jump rope
-20 goblet squat
-15 burpees
-10 broad jumps

04-03-2020

FITNESS

 

Team of 2

WOD1
In 6 minutes Max Cal bike

Immediately Into…

WOD2
For Time
30 Clusters 80/50
500m run together
20 Clusters
100 du
10 Clusters
250m run together

Immediately Into…

WOD3
For Time
100 Burpees over bar

Cooldown
75 Sit ups Each Athlete

BURNOUT

EMOM 30′
-200/150m row
-15 dumbell thrusters
-15/12 calories erg bike
-10 hand release push ups,10 air squat
-12/10 calories ski
-10 weighted lunges,10 dumbell push press

MOBILITY

DEADLIFT PREPARATION

03-03-2020

FITNESS

STRENGTH
11-9-7-5
strict pull ups
ring push ups
after every set 10m hswalk /3 wall walk

Skill: kipping pull- ups/ butterfly

4 Sets of:
Amrap 4′
15 pull ups
15 swings(32/24)
10 step ups
max cal row/ski

rest 1′

BURNOUT

TEAM OF 2
AMRAP 32′
50 box jumps
40 push ups
30 v-ups/v-sit ups
500m on air runner
30 weighted sit ups
40/32 calories bike
50m sled push

29-02-2020

FITNESS

STRENGTH
3 sets of :
12 bent over rows
12 weighted prone angels
30m oh carry

WOD
10 rounds of:
2 strict hspu
3 deadlift( 70/50)
4 hang power clean
5 front squat
30 du

MOBILITY

traps

upper back

lats

28-02-2020

FITNESS

Strength
3 sets of
8 Strict Chin ups
8 Strict Ring Dips/Dips
30sec Hollow Hold
30sec Arch Hold
30sec HS Hold

WOD
For Time
30-20-10
Air Squats
Pull ups
Ring Dips
Walking Lunges Steps
TTB/Leg Raises
Hand Release Push ups

*Every 2min Stop and Perform 7 Burpees
Until you complete the WOD

BURNOUT

ΑΜRAP 10′
250m air runner
20 swings
15 weighted sit ups
10 hand release push ups

REST 1′

AMRAP 10′
25/18 Calories bike
20 lunges
20 mountain climbers
10 dumbell curl and press

REST 1′

AMRAP 10′
80 DU/160 jump rope
20 ground to overhead
10 dumbell squat
10 weighted sit ups

27-02-2020

FITNESS

STRENGTH AND CONDITIONING
Emom x 18′
1. sled rope pull + sled push (30m )
2.30” front rack wallsit with 2kbs
3.30” weighted plank
4.30m D- ball walk
5.12 renegade rows
6.10 around the world

WOD
Amrap 12′
6,9,12,15,18..etc
cal bike
db snatch(25/15)

BURNOUT

Team of 2

For Time
1000m row
10 Synchronized Burpees
80m tank push
10 Synchronized Burpees
60 Box Jumps
10 Synchronized Burpees
40 Sit ups
10 Synchronized Burpees
20 squat medball chest passes
10 Synchronized Burpees
40 V ups
10 Synchronized Burpees
60 weighted step ups
10 Synchronized Burpees
80m tank push
10 Synchronized Burpees
100/80 cal ski

26-02-2020

FITNESS

STRENGTH
3 sets of:
16 front foot elevated reverse lunges
8 front squat with two kbs tempo (32×1)
20 jumping lunges
rest 2′ between sets

SKILL: Bar muscle up

WOD
Team of 2

40 clean and jerk( 50/35)
40 hspu
30 clean and jerk( 60/40)
30m hswalk
20 clean and jerk(70/45)
20 burpee bar muscle up

BURNOUT 

EMOM 15′
-40” side plank rotations with dumbell(right)
-40” side plank rotations with dumbell(left)
-40” hollow rocks
-40” leg curls with fitball
-40” medball push up hold

REST 2′

AMRAP 12′
250m run
25 wall balls
15 reverse burpees
15 russian twists
15/12 calories ski

MOBILITY 

OVERHEAD PREPARATION

25-02-2020

FITNESS

STRENGTH
3 Sets of :
10 chest supported rows
10 ”T” raises
10” Chin up hold

SKILL: Rope climbs

WOD
EMOM 20′
1.15 cal row
2.20 wallballs
3.2-4 rope climbs/any progressions/1-2 tries
4.16 one arm db push press(8 each arm )
5.12 cal ski

BURNOUT

2 ROUNDS

AMRAP 4′
15/12 calories bike
12 push ups
10 box jumps

REST 1′

AMRAP 4
15/12 Calories air runner
12 curl and press
10 dumbell squat

REST 1′

AMRAP 4
30m heavy sled push
12 swings
10 v-ups/v-sit ups

AFTER PARTY
3 ROUNDS
40”hollow
20” rest

24-02-2020

FITNESS

STRENGTH
3 sets of:
5 deadlift deficit
8 lateral front rack box step up ( each leg )

SKILL: squat snatch

WOD
Team of 2

Buy in: 60/50 cal bike
3 rounds of :
*10 squat snatch ( 70/45)/(60/40)/(50/35)
20 synchro burpees
Cash out: 150 du/300 s.u

*every round increase 10 reps

BURNOUT

TEAM OF 2

FOR TIME

3 ROUNDS
40 slamballs
30/24 calories row
20 goblet squat
10 jumps over partner(each)
CAP 13′

REST 2′

3 ROUNDS
40 goblet lunges
100 DU/200 jump rope
20 syncronized burpees
20/16 calories ski
CAP 13′

FOR TIME
100 medball partner sit ups

22-02-2020

FITNESS

“STRENGTH
3 sets of:
8 strict press
30m front rack carry

HERO WOD
”HOLLEYMAN”
30 Rounds for time
5 wallballs ( 9/6)
3 hspu
1 power clean(100/70)”

MOBILITY

Hips
Groins
It Band

21-02-2020

FITNESS

CORE STRENGTH
40” hollow with a plate
30 v- ups
20” l-sit
40” hollow
30 around the world

Skill: ring muscle up

WOD
For Time
50 DU/100 SJR
35 Burpees
20 Ring Muscle ups/40 Ring Pull ups
35 Burpees
50 DU/100 SJR

BURNOUT

AMRAP 9
60 DU/120 jump rope
18 weighted step ups
12 burpees

AMRAP 9
15/12 Calories air runner
18 wall balls
12 swings

AMRAP 9
15/12 Calories bike
18 ground to overhead
12 weighted sit ups

REST 1 MINUTE BETWEEN AMRAP’S

20-02-2020

FITNESS

STRENGTH
Every 2′ for 12′
8( each leg) back rack reverse lunges
8 tempo kb deadlift

Wod

21-18-15-12
db front squat(2×20/2×10)
db jerk
db step over

BURNOUT

FOR TIME

4 ROUNDS
16 weighted walking lunges
12 dumbell strict press
10 push ups

THEN

4 ROUNDS
21/18 Calories row
15 V-ups
12 box jumps

19-02-2020

FITNESS 

STRENGTH
3 Sets of:
12 pendley rows with 2 kb
8 bench press

Team of 2

WOD
For Time
50/35 Cal Assault Bike
40 Hang Power Snatches 40/25
500m run
50/35 Cal Assault Bike
40 Power Snatches 50/30
500m run
50/35 Cal Assault Bike
40 Squat Snatches 60/40

BURNOUT 

AMRAP 14
20 Hollow rocks
20 weighted sit ups
20 heavy russian twists
250m run

REST 2

AMRAP 14
20 leg lifts over medball
20/18 calories ski
20 sumo deadlift
20 mountain climbers

REST 2

AMRAP 2′
weighted plank

MOBILITY 

FRONT SQUAT PREPARATION

18-02-2020

FITNESS

Strength
EMOM x 12min
1) 12 ( 6 each arm ) one arm ring row
2) 10 DB Biceps Curl to Press
3) 30sec goblet Squat Hold
4) 40sec Hollow Hold

skill: hspu

WOD
Amrap 15min
100 DU/200 SJR
30 Wall Balls 12-9/9-6
20 Box Jumps
10 hspu

BURNOUT

EMOM 30′
-200m on air runner
-20 dumbell thrusters
-20/18 calories bike
-10 hand release push ups,10 air squat
-40m sled push
-10 weighted lunges,10 dumbell push press

17-02-2020

FITNESS

 

Strength
Find a Heavy Clean and Jerk in 15minutes

WOD
Team of 2
For Time
16 Clean and Jerk 80/50
24 Bar Muscle ups/Banded BMU/Pull ups
32 Burpees Over The Bar
Then,
24 Clean and Jerk 70/45
32 Chest to Bar/Pull ups/Jumping Pull ups
40 Burpees Over The Bar
Then,
32 Clean and Jerk 60/40
40 TTB/Leg Raises
48 Burpees Over The Bar

BURNOUT

 

TEAM OF 2

AMRAP 32
800m row
60 push ups
40 v-ups/v-sit ups
20 syncronized burpees
40 box jumps
60 wall balls
800m ski
250m toghether

15-02-2020

FITNESS

STRENGTH
3 sets of :
10( each arm) pendley row with kbs
30m oh carry with 2 kbs
5 wallwalk with 2” pause at the top

WOD

30 cal bike

3 rounds of
10 power clean (60/40)
10 t2b

500m run

2 rounds
15 deadlift(100/70)
20 pistols

30 cal bike

20 clusters(60/40)
20 burpees over bar

MOBILITY

Ηamstrings
Upper back
Glutes

VALENTINE’S DAY 2020 ❤

FITNESS

WOD
TEAM OF 2

120 cal row
then
3 rounds( each)
5 man maker(2×20/2×10)
7c2b/pull ups
9 step ups
then
80 cal row
3 rounds each
50 du/100 s.u
12 burpee to target
then
60 cal row

Cash out:100 med ball sit ups (9/6)

BURNOUT

TEAM OF 2 AMRAP 32
-30m sled push (partner on the sled)
-15 dumbell thrusters (one partner does battle ropes, then switch)
-30 calories bike (split reps as you wish)
-12 syncronized burpees
-20 partner leg raises on the floor
-15 syncronized squats holding hands

 

13-02-2020

FITNESS

WOD
Team of 2

Running clock
0:00-10:00
for time:
40-30-20
box over
Hang power snatch(40/30)

rest 2′

12′-22′
Amrap
30m sled push
50 weighted lunges( 2x20kg/2x10kg)

rest 2′

24′-34′
for time:
100 du
60 hand realease push ups
100 swings (32/24)


BURNOUT

EMOM 30
– 8Χ20m suttle run
– 15 Burpees
– 11/9 Cal Ski
– 60 DU
– 15 hollow rocks,10 weighted sit ups
– 10 hand release push ups,10 push ups

12-02-2020

FITNESS

STRENGTH
In a 10′ window find 1 rm deadlift
Suggested warm up: 10-8-6-4-2-1-1-1..etc

WOD
For time :

2 Rounds:
20 devil presses(2x20kg/2x10kg)
20 cal bike
20 step over
20 cal bike

 

BURNOUT

FOR TIME

12-16-20-24
weighted walking lunges
calories ski
dumbell strict press

REST 2

24-20-16-12
Calories row
push ups
box jumps

MOBILITY

SHOULDERS

LOWER BACK

ANKLES

11-02-2020

FITNESS

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

Skill: HSPU

WOD
Amrap 18min
8 HSPU/ 3 Wall Walk
16 Db snatch(25/15)
24 Wall Balls

BURNOUT

TEAM OF 2

2 ROUNDS

AMRAP 5′
PARTNER A:12/10 calories runner
PARTNER B: hollow hold

AMRAP 5
PARTNER A:50 DU/100 Singles
PARTNER B: squat hold

AMRAP 5
PARTNER A:12/10 calories bike
PARTNER B: burpees

NO REST BETWEEN AMRAP’S

10-02-2020

FITNESS

STRENGTH
In a 10′ window find 1rm back squat
Suggested warm up: 10 – 8 – 6- 4- 2- 1- 1 -1..etc

WOD
Team of 2
For Time
80 DU/160 SJR
40 Deadlift (60kg/40kg)
80 Push ups
40 Hang power clean
80 TTB
40 Thrusters
80 Burpees

BURNOUT

AMRAP 13
250m row
15 push ups
15 v-sit ups
15 wall balls

REST 2

AMRAP 13
250m run
15 box jumps
15 ground to overhead
15 weighted sit ups

REST 2

2′ AMRAP
weighted plank

08-02-2020

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

MOBILITY

HIPS

QUADS

ADDUCTORS

ABDUCTORS

07-02-2020

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 ski
20 pistols/15 goblet squat

BURNOUT

EMOM 30′
-40m sled
-20 step ups holding a plate
-40” hollow hold
-150/100m Air runner
-15 burpees
-rest

06-02-2020

FITNESS

SKILL: squat snatch

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

WOD
Team of 2

150 cal bike

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

BURNOUT

FOR TIME

21-15-12-9-6-3
Reverse burpees
slam balls
box jumps

THEN

3-6-9-12-15-21
dumbell push press
weighted sit ups
calories ski

5-2-2020

FITNESS

STRENGTH
3 sets of
16(8 each arm) reps of one am dumbell row
16 reps of single leg deadlift
16 reps of one arm db bench press while left arm
works isometrically

WOD
3 rounds of:
20 deadlift (70/45)
15 thrusters (70/45)

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

 

BURNOUT

EVERY 3′ FOR 36′
– 15/12 cal row, 15 Wallball,20 hollow rocks

– 250m run, 30 walking lunges

– 100 du/200 singles,30 push ups,15 weighted sit ups

MOBILITY

HAMSTRINGS

THORACIC

4-2-2020

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

AMRAP 9′
50 double unders/100 jump rope
12 dumbell thrusters
20 weighted sit ups

REST 1′

AMRAP 9′
15 box jumps
15 ground to overhead
15/12 calories air runner

REST 1′

AMRAP 9′
15 burpees
15 v-ups/v-sit ups
15/12 calories bike

03-02-2020

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

AMRAP 32′
30 syncronized burpees
30 jump over partner(holds plank)
30 partner sit ups with medball
250m run toghether with medball
30 taps with partner
30 wall balls
30 calories ski

01-02-2020

FITNESS

 

WOD
Team of 2

2 rounds of
250m farmers carry
1000m row
50 wallballs

rest 5′

for time:

2 rounds of :
70 db squat ( 2×22,5kg/2×12,5kg)
100 du
70 swings( 24/16)

MOBILITY

Upper back
Traps
Wrists

31-01-2020

FITNESS

STRENGTH ( for time)
12-9-6-9-12
strict ring dips
strict chin ups
15 v-ups b2n sets

WOD
for time:
2 rounds of:
40 box jumps over
30 pull ups
20 plyometric push ups with 2 plates

BURNOUT

EMOM 30
15/12 calories bike
15/12 calories runner
15 burpees
50 double unders/100 singles
20 v-ups/v-sit ups
rest

30-01-2020

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 120/80
Synchronized Burpees face Bar

8′-16′( i go you go)
4 front squat (90/60)
10 toes bar

16′-24′( i go you go)
10 thrusters (40/30)
10m hswalk/ 3 wallwalk

BURNOUT

TEAM OF TWO
AMRAP 30′
1. 28M BEAR WALK (REVERSE)
2. A) 30 OH SQUATS WITH BALL IN ONE ARM
B) PLANK PUSH UP STANCE (FEET ON WALL)
3. A) 40 AROUND THE WORLD WITH BALL
B) HOLLOW HOLD
4. 50 SQUATS TOGETHER BACK TO BACK WITH BALL
5. 60 ROPE JUMPS WITH BALL / 120 CLAP TAPS * FEET ON THE BALL
6. 70 WALLBALL PASSES TOGETHER
7. 80 BALL SIT UPS
8. 90 DOWN UPS

🚒🚒🚒🚒🚒

29-01-2020

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

FOR TIME
3 ROUNDS
21/18 calories row
15 dumbell thrusters
12 weighted step ups

then

3 ROUNDS
15/12 calories ski
12 dumbbell lunges
9 burpees over the dumbbell

 

MOBILITY

Quads

Glutes

Adductors/ Abductors

28-01-2020

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
12/10 Cal Row
24 pistols/ any progression

REST 2

AMRAP 9
8 Deficit Handstand Push Ups/ Pike Push Ups
12/9 cal ski
24 Air Squat

 

BURNOUT

TEAM OF 2

AMRAP 30
30 goblet squat
30 calories on air runner
30m sled push
30 double unders/60 singles
30 sit ups
30 curl and press

27-01-2020

FITNESS

STRENGTH
4 sets of
12 front rack reverse lunges with the barbell
8 tempo db chest press

WOD
Team of 2

5 rounds each of( work simultaneously)

Partner A: 10 hang clean + 8 jerk ( 70/45)

Partner B: 25 wallballs

THEN

40 burpee pull ups

BURNOUT

AMRAP 12
500/400m row
15 hand release push ups
15 weighted sit ups
20 russian twists

REST 2

AMRAP 12
400/300m ski
10 half man makers
10 hollow rocks
10 v-sit ups

REST 2

FOR TIME
40 burpees

25-01-2020

FITNESS

STRENGTH
3 sets of :
8 strict press
12 bulgarian split squat back foot elevated with 2 plates

WOD
For time
5 rounds of:
6 bar mu/6 pull ups + 6 push ups
10 ohs (60/40)
15 high box jumps

MOBILITY

Ankles
Lower back
Shoulders

24-01-2020

FITNESS

CORE STRENGTH
1′ side plank (R)
1′ scissors from l-sit
20 around the world
1′ side plank (L)
1′ scissors from l-sit
30 up and down each leg from hollow position
while holding a plate overhead
1′ weighted plank

SKILL: row

WOD
Team of 2

For time:
5km row *
*every 1000m 20 synchro burpees

BURNOUT

36-30-24-18
slam balls
v-sit ups
sumo deadlift
calories runner
dumbell strict press
30m sled push after each round

23-01-2020

FITNESS

STRENGTH
deadlift
2×2 75%
2×2 85%
2×1 90+%

SKILL: hspu /hanstand hold

WOD

For time:
27-21-15-9
hspu
cal bike
b2n sets 10m hswalk

BURNOUT

Team of 2

Every 3′ for 30′

2 RNDS

Volley ball

Chest pass

Ball sit ups

Clap taps (legs on ball)

(A) Row – (B) Plank elbows on air ball

Surprise 🚒

22-01-2020

FITNESS

STRENGTH

SKILL: snatch

STRENGTH
For 10′ find a heavy complex of
2 power snatch + 1 squat snatch + 2 ohs

WOD
Team of 2

For time:
buy in: 200 du
50 power snatch (50/35)
30 burpee box jump over
30 t2b
40 power snatch
30 burpee box jump over
30 t2b
cash out: 200 du

BURNOUT

AMRAP 9′
50 double unders/100 jump rope
15 hand release push ups
20 weighted sit ups

REST 1′

AMRAP 9′
15 box jumps
15 swings
250/200m ski

REST 1′

AMRAP 9′
15 burpees
15 ground to overhead
250m run

MOBILITY

Squat Therapy

21-01-2020

FITNESS

STRENGTH
3 Rounds
8 chin ups ( 2” pause at the top 2” negative)
10 strict t2rings
12 strict ring dips
3 wall walk ( 2” pause at the top )

WOD
Emom 25′
1.15 cal row
2.10 weighted lunges + 8 push press(2×22,5/2×12.5kg)
3. 12/9 cal ski
4. 25 wallballs
5. rest

BURNOUT

EMOM 30′
-15/12 calories bike
-20 dumbell lunges
-8 half man makers
-15/12 calories air runner
-15 wall balls
-REST

20-01-2020

FITNESS

STRENGTH
Back Squat
2×2 75% of 1RM Back Squat
2×2 85%
2×1 90+%

WOD
Team of 2
Amrap 18′
20 Power Clean Rx(50kg/35kg)
20 Thrusters
20 Burpees over the bar”
20 pull ups

BURNOUT

TEAM OF 2
AMRAP 32′
10 syncronized burpees
20 calories ski
30 goblet squat
40 calories row
50 v-ups/v-sit ups
250m run together

18-01-2020

FITNESS

STRENGTH
3 rounds of
8 turkish get ups
30m oh carry
12 split squat with two dumbells

WOD

For time:
3 rounds of
8 man maker (22,5kg/12.5kg)
16 box step over
20 cal bike

cash out:800m run

MOBILITY

Front rack
Thoracic
Hamstrings

17-01-2020

FITNESS

STRENGTH
EMOM 10′
1.8 L seated press
2. 30” double kettlebell front rack wallsit

SKILL: kipping pull ups/butterfly

WOD

EMOM 15′
1. 10 swings(24/16) + 8 pull ups
2. 10 goblet squat + 8 T2B
3. 30” deficit push ups

BURNOUT

TEAM OF 2
AMRAP 32′
50 wall balls
50 push ups
40 box jumps
40/32 calories bike
30 dumbell thrusters
30 burpees
20 hollow rocks
20 v-ups

16-01-2020

FITNESS

WOD
Team of 2

AMRAP 9′
30M sled push
30 deadlift(120/80)

rest 2′

AMRAP 9′(i go you go)
10/8 cal bike
10 one arm oh lunges(25/15)

rest 2′

AMRAP 9′( i go you go)
10 cal airunner
10 db snatch

BURNOUT

EMOM 30′
-250/200m row
-50 du/100 jump rope
-20 v-ups
-200/150m ski
-250m run
-rest

15-01-2020

FITNESS

STRENGTH
back squat
1×5 65%
1×5 75%
1×5+ 85%

SKILL: clean and jerk

WOD
Team of 2

For time :
2 Rounds
75 wallball
30 clean and jerk (60/40)
30 burpees
30 hspu

BURNOUT

FOR TIME
40-30-20-10
burpees
weighted lunges
slam balls
dumbell squat
sit ups

MOBILITY

HIPS

GROINS

IT BAND

14-01-2020

FITNESS

STRENGTH
15-12-9
ring dips strict
hspu strict
t2b strict
b2n sets 15 v ups

SKILL: RING MU

WOD
for time
30 cal row
10 ring mu/10 pull ups + 10 dips
30 cal ski
20 box jumps
100 du
20 cal row
5 ring mu/10 pull ups + 10 dips
20 cal ski
20 box jumps
100 du

BURNOUT

AMRAP 9
15/12 calories bike
20 swings
15 weighted sit ups

REST 1′

AMRAP 9
40m sled push
15 ground to overhead
20 weighted step ups

REST 1′

AMRAP 9′
20/18 calories runner
20 v-ups
20 goblet squat

13-01-2020

FITNESS

STRENGTH
Deadlift
1×5 65%
1×5 75%
1×5+ 85%

SKILL: snatch

WOD

Team of 2

Amrap 18′(I go you go)
1 Bar Muscle up/C2B/Pull ups
2 Squat Snatch 60/40
3 Burpees Over The Bar
4 TTB/Leg Raises
5 Hand Release Push ups/Push ups
6 pistols/air squat

BURNOUT

TEAM OF 2

AMRAP 15′
250m run together
15 synchronized burpees
30 partner medball sit ups
40 goblet lunges

REST 1′

AMRAP 15′
500m row
15 synchronized hand release push ups
30 wall ball chest passes
40 box jumps

11-01-2020

FITNESS

STRENGTH

Find a Heavy Single Clean and Jerk

WOD
”Cindy Meets Grace”
Team of 2
Amrap 18min
100 DU/200 SJR
2 Rounds of Cindy
30 Clean and Jerks 40/30
80 DU/160 SJR
4 Rounds of Cindy
30 Clean and Jerk 60/40
60 DU/120 SJR
6 Rounds of CIndy
Max Reps Clean and Jerk 80/50

MOBILITY
UPPER BACK
LATS
SHOULDER STABILITY

10-01-2020

FITNESS

STRENGTH
4 sets of :
30” front rack squat hold
12 one arm shoulder press
30M farmers carry

SKILL: pistols

Amrap 7′
2,4,6,8,10
Db snatch (22.5kg/12.5kg)
pistols

rest 2′

Amrap 7′
2,4,6,8,10
one arm hang clean and jerk (22.5kg/12.5kg)
hspu

BURNOUT

FOR TIME
25-20-15-10-5
calories bike
calories air runner
dumbell front rack lunges
burpees
30m sled push after each round

09-01-2020

FITNESS

STRENGTH
3 sets of:
8 bench press
12 bent over row
30m front rack carry

SKILL: Hswalk

5 rounds of :
10m hswalk/3 wallwalk
12 ohs(50/35)
15 box jumps

BURNOUT

EMOM 30′
-15 box jumps
-15 dumbell thrusters
-40 double unders/80 singles
-15 hollow rocks,15 v-sit ups
-6 half man makers

8-1-2020

FITNESS

STRENGTH
3 sets of :
6 back squat 70%
12 tempo kb deadlift

SKILL: kipping t2b

WOD

Team of 2

40-30-20-10
t2b
thrusters (50/35)
cal bike
hang clean

 

BURNOUT

AMRAP 9
250m run
20 goblet walking lunges
15 burpees

REST 1′

AMRAP 9
400/300m ski
20 ground to overhead
15 reverse burpees

REST 1′

AMRAP 9
500/400m row
20 goblet step ups
15 weighted sit ups

 

 

MOBILITY

GLUTES

SHOULDERS

ELBOWS

07-01-2020

FITNESS

STRENGTH
30 ring push ups
5 wallwalk
20 strict hspu
5 wallwalk
30 strict c2b

WOD
4 SETS OF:
Amrap 5′
25 wallballs
15 burpees
10 step over with one dumbell( 22.5kg/12.5kg)
max cal row/ski in the remaining time

rest 1′ b2n rounds

BURNOUT

TEAM OF 2

AMRAP 32′
60/50 calories bike
60/50 calories runner
80 du/160 single jump rope
40 swings
40 wall balls
80 du/160 single jump rope
30 hand release push ups
30 v-ups/v-sit ups

04-01-2020

FITNESS

STRENGTH
4 sets of :
5 deadliift 70%
12 z-press

SKILL: sumo deadlift high pull

TEAM OF 2

40 thrusters(50/30)
40 deadlift
40 hspu
40 power clean
40 sdhp
40 jerk

every 3′ complete 15 synchro burpees

MOBILITY
QUADS
ANKLES
LOWER BACK

03-01-2020

FITNESS

STRENGTH
4 Sets of:
12 front foot elevated lunge
6 strict pull ups
30m oh carry

WOD
For time:

3 rounds of
21 one arm hang clean and jerk (25/15)
15 t2b
9 high box jumps

rest 2′

3 rounds of:
21 box step over
15 pull ups
9 one arm devil press(25/15)

BURNOUT

TEAM OF 2

AMRAP 32′
40/32 Calories bike
40 walking lunges
40 jumps over partner
40/32 calories air runner
40 goblet squat
40 sycronized burpees
40 medball partner sit ups

02-01-2020

FITNESS
CORE STRENGTH
For time:
50 v-ups
50 weighted sit ups
50 hollow rocks
accumulate 2′ plank

WOD
Team of 2

Amrap 20
100 cal row
60 push ups
200 du
30 synchro burpees

BURNOUT

AMRAP 9′
20 box jumps
15 hand release push ups
20 v-ups/v-sit ups

REST 1′

AMRAP 9′
40m sled push
40 du/80 jump rope
15 burpees

REST 1′

AMRAP 9′
250m run
15 wall balls
15 ground to overhead

28-12-2019

FITNESS

STRENGTH
EMOM 12′
1. 8 dumbell bench press pause 2” at the bottom
2. 10 chest supported dumbell rows 2” pause at the
top
3. rest

WOD
EMOM 25′
1.10 deadlift(80/60) + 15 air squat
2. 12/9 cal bike
3. 10 half man maker(2×22.5kg/2×12.5kg)
4. 60 du
5.rest

MOBILITY

Thoracic
Hamstrings
Ankle stability

27-12-219

FITNESS

STRENGTH
3 sets of
8 strict t2b
45” plank
20 v – ups
30”glute bridge

WOD

Team of 2

buy in: 1500m row
2 rounds of:
50 wallballs(9/6)
50 burpee box jumps
50 cal ski

 

BURNOUT

FOR TIME

5 ROUNDS
200/150m on air runner
20 dumbell thrusters
20m sled push
20/16 calories bike
20 swings

24-12-2019

FITNESS

STRENGTH
12-9-6-3
strict pull ups
Db strict press seated
30m front rack carry b2n sets

SKILL: handstand push ups

Amrap 14′
7 hspu
300m row
12 oh lunges
16 db snatch (22.5kg/12.5kg)

BURNOUT

AMRAP 15′
20/16 calories runner
20 wall balls
20 push ups
20 swings

REST 1′

AMRAP 15′
20/16 calories bike
20 weighted lunges
20 ground to overhead
20 weighted sit ups

23-12-2019

FITNESS

STRENGTH
EMOM 10′
1. 5 front squat from the floor 70% of 1 rm clean
2. 5 push jerk 70% of 1 rm jerk

WOD
Team of 2

For time:
100 swings(24/16)
80 t2b
60 push press(60/35)
40 hang clean
20 synchro burpees over bar

BURNOUT

TEAM OF 2

AMRAP 32′
40 box jumps
30 syncronized burpees
30 goblet squat(the other partner plank)
30 calories ski(the other partner squat hold)
40 v-ups/v-sit ups(the other partner hollow)
250m run together

21-12-2019

FITNESS

WOD
Team of 2

3 rounds of:
30 clean and jerk(60/40)
30 pistols/any progression or 60 air squat

rest 2′

2 rounds of:
20 devil press(2×22.5kg/2×12.5kg)
40 cal bike

rest 2′
1200m air runner
250m front rack carry (2x32kg/2x24kg)

MOBILITY
HIPS
GROINS
ADDUCTORS/ABDUCTORS

20-12-2019

FITNESS

STRENGTH
3 rounds of:
20” hollow hold+15 v-ups
60m heavy farmers carry
10” l-sit
60m oh carry

SKILL:Bar muscle up

Amrap 13′
1 t2b+1bar mu(pull up as progression)
15 wallball
2 t2b+2 bar mu
15 wallball
3 t2b+3 bar mu
15 wallball
……..(etc)

BURNOUT

AMRAP 10′
20/16 calories air runner
15 box jumps
12 dumbell strict press

REST 1′

AMRAP 10′
40m sled push
15 sumo deadlift
10 v-ups/v-sit ups

REST 1′

AMRAP 10′
60 du/120 jump rope
20 weighted lunges
12 half man makers

19-12-2019

FITNESS

STRENGTH
3 sets of:
6 deadlift no touching the floor pause 2” at the
bottom
6 strict hspu + 10″ hanstand hold

SKILL:hanstand push ups

WOD
4 rounds of
10 hspu
50 du
12 reverse burpees with a plate
15/12 cal bike

BURNOUT

EMOM 30′
-15/12 calories row
-12 burpees
-12/9 calories ski
-10 hand release push ups,10 push ups
-20 swings
-15 goblet squat

18-12-2019

FITNESS

STRENGTH
Front squat
4×5 tempo 3” pause at the bottom

SKILL: snatch

Team of 2:

Amrap 9′(i go you go)
5 power snatch (40/30)
150m air runner

rest 2′

Amrap 9′
20 one arm db cluster(25kg/15kg)
20 box step ups

 

BURNOUT

AMRAP 15′
80 du/160 jump rope
15 dumbell thrusters
15 box jumps
15 v-ups/v-sit ups

REST 1′

AMRAP 15′
250m run
20 air squat
20 ground to overhead
20 mountain climbers

MOBILITY

Upper Back

Lats

Chest

17-12-2019

FITNESS

STRENGTH
EMOM 12′
1.4 strict chin ups 2” pause at the top
2.8 strict seated dumbell press
3. 3 wall-walk 2” pause at the top

SKILL: kipping pull ups/butterfly

WOD
21-18-15-12-9-6
swings (24/16)
burpees
pull ups

BURNOUT

EMOM 12′
40″hollow
40″leg lifts over medball
40″russian twists
40”weighted sit ups

REST 1′

AMRAP 18′
18 wall balls
18/14 calories bike
18 swings
18 push ups
18 weighted step ups

16-12-2019

FITNESS

STRENGTH

Back squat
4×5 tempo 3” pause at the bottom

WOD

Team of 2

60-40-20
push jerk(60/40)
cal bike

rest 2′

50-40-30

box jumps

front squat

BURNOUT

TEAM OF 2

FOR TIME

42-36-30-24-18

Calories ski
burpees
walking lunges
dumbell push press
calories row

250m run together

after each round

14-12-2019

FITNESS

CORE STRENGTH
EMOM 12′
1.15 v-ups
2.30” hollow
3.30” side plank on bench (R)
4.30” side plank on bench (L)

WOD
Team of 2

buy in : 150m sled push

then
50 thrusters(40/30)
40 box jump over
60 swings(24/16)
40 box jump over
50 thrusters

cash out : 500m run

MOBILITY

Lower Back

Shoulders

Glutes

13-12-2019

FITNESS

”12 DAYS OF CHRISTMAS”
1. man maker(2×22.5kg/2×12.5kg)
2. db deadlift
3. hang double snatch/ double hang clean & jerk
4. front rack lunges
5. t2b
6. box step over
7. ring dips
8. burpees
9. cal ski
10. wallball
11. handrealease push ups
12. cal row

ROUND 1= 1
ROUND 2= 2+1
ROUND 3= 3+2+1
ROUND 4=4+3+2+1
ROUND 5= 5+4+3+2+1
ROUND 6=….(ETC)

 

BURNOUT

FOR TIME
50-40-30-20-10
sled push(meters)
v-ups/v-sit ups
weighted lunges
ground to overhead
russian twists

12-12-2019

FITNESS

STRENGTH
3 sets of
6 deadlift 70%
6 bench press 70%

SKILL: Bar muscle up/kipping pull ups

WOD
Amrap 7′
6 bar muscle up/5 strict pull ups + 5 push ups
6 burpee box jump over

rest 1′

Amrap 7′
7 deficit hspu
50 du

BURNOUT

AMRAP 15′
250m run
20 box jumps
15 push ups
10 slam balls

REST 2′

AMRAP 15′
50 du/100 jump rope
20 goblet squat
15 burpees
10 broad jumps

11-12-2019

FITNESS

STRENGTH
Every 2′ for 10′
2 power clean + 1 squat clean
* increase weight every set

WOD
Team of 2

7 rounds ( each )
1 round macho man {3 power clean+
3 front squat +
3 jerk(60/40)}
12/10 cal bike

BURNOUT

EMOM 30′
-12/9 calories ski
-15 dumbell thrusters
-15/12 calories row
-12 half man makers
-20 dumbell step ups

MOBILITY

QUADS

CALVES

ANKLES

10-12-2019

FITNESS

STRENGTH
9-6-3-6-9
strict chin ups
ring push ups
*after every set 3 wallwalk

SKILL: one arm kb clean and jerk

WOD
EMOM 16′
1.15 cal row
2. 10 one arm kb c&j + 8 goblet squat
3.8 t2b + 10 walballs
4. rest

BURNOUT

AMRAP 9′
15/12 calories bike
15 swings
15 goblet squat

REST 1′

AMRAP 9′
50 du/100 jump rope
15 wall balls
15 ground to overhead

REST 1′

AMRAP 9′
15/12 calories air runner
15 burpees
15 sit ups

09-12-2019

FITNESS

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

WOD
Amrap 22′
Partner A : 10 power snatch(40/30)+ 35du
partner B: 10 ohs (40/30) + 35du
*then change roles .
When partner A and Partner B
complete both movements
then

10 synchro burpees
10 synchro pull ups

And repeat again

BURNOUT

TEAM OF 2
AMRAP 32′
50 box jumps
40 push ups
30 v-ups/v-sit ups
250m run together
30 weighted sit ups
40/32 calories row
50 lunges with the plate

06-12-2019

FITNESS

STRENGTH
3 sets of
15 kb tempo deadlift
60m front rack carry
12 front rack reverse lunges

SKILL: ring muscle up

WOD
3 rounds of
500m row
8 ring muscle up/8 ring pull ups+8 dips
30 air squat

BURNOUT

FOR TIME
3 ROUNDS
21/18 calories air runner
15 dumbell thrusters
9 half man makers

REST 1′

3 ROUNDS
15/12 calories air bike
50 du/100 jump rope
16 goblet lunges

REST 1′

3 ROUNDS
30m sled push
15 swings
15 push ups

05-12-2019

FITNESS
CORE STRENGTH

TABATA plank
30”
TABATA russian twists
30”
TABATA renegade rows

WOD
4 rounds of
1′ power clean(50/30)
1’box jumps
1’thrusters
1′ burpees
1′ rest

 

BURNOUT

TEAM OF 2
AMRAP 32′
20 jumps over partner
20 partner sit ups
20 weighted step ups
20 slam balls
20 syncronized burpees
20 leg lifts over slam ball
250m run together

04-12-2019

FITNESS

STRENGTH
10-8-6-4-2
deadlift (increase weight until you reach 90%)
Lateral box step up with a kb

WOD
Team of 2

Amrap 22′
Partner A: 250 m run
Parner B : amrap
7 ohs(50/35)
7 hspu

change roles after every round

BURNOUT

AMRAP 9
12/10 calories row
15 Sit ups
20 lunges

AMRAP 9
12 box jumps over
15 thrusters
20 russian twists

ΑΜRAP 9
12/10 cal ski
15 wall balls
20 mountain climbers

 

MOBILITY

MOBILITY

THORASIC

HAMSTRINGS

03-12-2019

FITNESS

STRENGTH
4 sets of
3 strict pull ups + 3 chin ups + 3 mix grip pull ups
15 ring push ups + 20” ring push up hold

SKILL:Hanstand walk /
hanstand walk with a wall( small steps)

WOD
Emom 16′
1.10m hanstand walk / progressions or 4 wallwalk
2.20 wallballs
3.15 t2b
4.60 du

BURNOUT

EMOM 30
– 12/10 Cal air bike
– 15 Burpees
– 11/9 Cal Ski
– 60 DU
– 15 hollow rocks,10 weighted sit ups
– 10 hand release push ups,10 push ups

02-12-2019

FITNESS

STRENGTH
Every 2 for 10
2 power snatch +2 squat snatch

Skill: double Kb clean and jerk

WOD
Team of 2

For time:
50 cal bike
30 Double kb clean and jerk(24/16)
50 cal bike
20 synchro pull ups
50 cal bike
30 Double kb clean and jerk
50 cal bike
20 synchro pull ups

BURNOUT

TEAM OF 2

FOR TIME
1000/800m row
80 chest pass
60 air squats
40 cal air runner
20 synchronised burpees
40 cal air runner
60 lunges
80 V sit ups
1000/800m row

30-11-2019

FITNESS

WOD
Team of 2:

Amrap 9′
30m sled push(each)
12 partner deadlift(160/120)

rest 2′

Amrap 9′( i go you go)
150m air runner
12 db push jerk(22.5/12.5kg)

rest 2′

Amrap 9′
partner A: 12 step over (20/10)
partner b: wallsit with a kb
*then change roles
partner A: 12 burpee to target
partner B: hanstand hold
*then change roles

MOBILITY
HIPS
SHOULDER STABILITY

29-11-2019

FITNESS
CORE STRENGTH
2 rounds of:
30 russian twists
20” l sit

30 v ups
20” l sit
30 weighted sit ups
20” l sit

SKILL: Ring muscle up

WOD
Every 3′ for 15′
5 burpee muscle up/7 burpee pull ups
10m hswalk/4 wallwalk with a push up
12 high box jumps

BURNOUT

AMRAP 9′
15/12 Calories bike
15 weighted sit ups
15 box jumps

REST 1′

AMRAP 9′
80 DU/160 SINGLES
15 swings
12 goblet squat

REST 1′

AMRAP 9′
15/12 calories air runner
30m sled pull
20 lunges

28-11-2019

FITNESS

STRENGTH
3 Sets of
10 incline chest press with db
12 chest supported rows

SKILL: squat snatch

WOD
4 Rounds of
12 squat snatch(60/40)
70 du
20 cal bike

BURNOUT

AMRAP 30′
250m run
18 goblet squat
18 push ups
18/15 calories row
50 du/100 singles
15 goblet step ups
15 hand release push ups
15/12 calories ski

27-11-2019

FITNESS

STRENGTH
3 Sets of
1 clean pull+ 2 clean + 3 jerks

WOD
Team of 2

Amrap 22′
30 power clean(70/50)
100 wallballs
20 synchro db front squat(22.5kg/12.5kg)
50 hspu

BURNOUT

EMOM 9′
-40” hollow
-40”side plank(right)
-40”side plank(left)
-40”sit ups

AMRAP 20′
12 burpee broad jumps
12 slam balls
12 hollow rocks
12 v-sit ups
12 wall balls

MOBILITY

Neck

Traps

Wrists

26-11-2019

FITNESS

 

STRENGTH
10-8-6-4-2
Hspu strict + hanstand hold 10”
ring pull ups strict + ring pull hold 10″
strict t2b +10″ l-sit

SKILL: kipping t2b

WOD
For time:

21-18-15-12-9-6-3
cal row
t2b
hand release push ups

 

BURNOUT

FOR TIME

TEAM OF 2

3 ROUNDS
50/40 calories air runner
40 weighted sit ups
30m sled push
20 half man makers
30 box step ups
40 weighted sit ups
50/40 calories air runner

25-11-2019

FITNESS

STRENGTH
In a 10′ minute window find 1 rm front squat

WOD
Team of 2

15 bar mu synchro/30 synchro pull ups
50 back squat from the floor(80/60)
30 burpee box jump over
50 cal bike
30 burpee box jump over
50 back squat
15 bar muscle up synchro/30 synchro pull ups

BURNOUT

EVERY 2MIN FOR 30′
-15 burpee box jumps
-250m run
-16 weighted walking lunges,16 v-ups/v-sit ups
-20/18 calories row
-20 hollow rocks,15 dumbell thrusters

23-11-2019

FITNESS

STRENGTH
4 sets of*
6 strict press
5 push press
4 push jerk

*increase every round

WOD
Team of 2:

Amrap 20′
30 devil press
10 synchro t2b
30 db thrusters
10 synchro t2b

MOBILITY
Lower Back
Shoulders
Glutes

22-11-2019

FITNESS

WOD
Team of 2 conditioning:

1500m row
1200m ski
30 synchro burpees over row

WOD
30-20-10
swings(24/16)
box step over with the kb

BURNOUT

2 ROUNDS

AMRAP 4′
15 wall balls
15 swings

REST 1′

AMRAP 4′
12/10 calories air runner
12 v-sit ups

REST 1′

AMRAP 4′
10/8 calories bike
10 hand release push ups

REST 2′ BETWEEN ROUNDS

21-11-2019

FITNESS

CORE STRENGTH
Team of 2:

100 Med ball sit ups
60 leg raises (partner A hold the foot of partner B
change every 30 reps)

2′ plank hold(partner A put his/her feet over
partner B Change every 1′)

Skill:hspu/hanstand hold

WOD
Amrap 14′
12 burpee pull up
12 hspu
12 cal bike

BURNOUT

EMOM 9′
-40” hollow
-40” russian twists
-40” seated leg lifts over medball

AMRAP 20′
14 burpees
14 weighted step ups
14 curl and press
14 slam balls
14 sit ups

20-11-2019

FITNESS

STRENGTH
Emom 12′
1.5 deadlift 80%
2.12 lunges weighted
3. rest

WOD

Team of 2:( i go you go)

5 rounds(each) of:
1 *big clean complex( 1 high hang squat clean+
1 hangsquat clean+
1 squat clean
1 push press
1 high hang squat clean+
1 hang squat clean
1 squat clean
1 push jerk)
15 box jump over

*every round increase weight

BURNOUT

AMRAP 9′
250m run
20 wall balls
15 burpees

REST 1′

AMRAP 9′
250m row
20 weighted lunges
15 box jumps

REST 1′

AMRAP 9′
250m ski
50 du/100 singles
15 push ups

MOBILITY

ANKLES

CALVES

SHINS

19-11-2019

FITNESS

STRENGTH
EMOM 12′
1.4 strict pull ups + 3 strict chin ups
2.8 strict ring dips + 8 push ups close hands
3.20” handstand hold

WOD
For time :

Buy in:1000m row

Then
3 rounds of
30 wallballs(9/6)
30 db snatch (22.5kg/12.5kg)

BURNOUT

 

EMOM 30′
-15 swings
-150/120m air runner
-30 sled push
-12/10 cal bike
-15 kettlebell thrusters
-15 weighted sit ups

18-11-2019

FITNESS

STRENGTH
In a 10 minute window find 1rm back squat

WOD
Team of 2.

Amrap 10′(i go you go)
9 hang power clean (70/45)
12 pull ups

rest 2′

Amrap 10′
30 cal bike
12 synchro goblet squat (32/24)

BURNOUT

ΤΕΑΜ OF 2

FOR TIME

3 ROUNDS
50 burpees
800m row
50 push ups
50 v-ups/v-sit ups
500m run together
50 weighted step ups

16-11-2019

FITNESS

STRENGTH
Emom 10′
1. 6 back press
2. 12 kb deadlift with a tempo (32×1)

WOD
TEAM OF 2:

Buy in:1000m air runner

3 rounds of:
50 ohs(40/30)
40 swings(24/16)
20 synchro hand realease push ups

MOBILITY

Traps
Upper back
Thoracic

15-11-2019

FITNESS

CORE STRENGTH
Emom 12′
1.10 v-ups + 20” hollow hold
2.5 strict t2b+ 7 around the world
3.15 weighted sit ups

skill: man maker

WOD
Team of 2:

60 cal ski
30 man makers(20/10)
60 cal ski
40 box step over
60 cal ski
30 man makers
60 cal ski

BURNOUT

FOR TIME
6 ROUNDS
10/8 calories air runner
12 box jump over
14 wall balls
16 swings
30m sled push

14-11-2019

FITNESS

WOD
Team of 2

For time :
42-30-18
hang squat clean(60/40)
hspu

rest 2′

42-30-18
push jerk
pull ups

rest2′

35 synchro bar facing burpees

BURNOUT

EMOM 30′
-20 hollow rocks
-15/12 calories row
-16 dumbell lunges
-20 seated leg lifts over medball
-15 dumbell thrusters
-40” weighted plank

13-11-2019

FITNESS

STRENGTH
EMOM 18′
1. 30M sled drag
2.6 bench press 70%
3.16 weighted lunges
4.15 hand release push ups
5.20” chin up hold
6.3 wall walk

WOD
Amrap 12′
15 t2b
35 du
9 deadlift(100/70)

BURNOUT

AMRAP 9′
15/12 calories ski
15 swings
12 goblet box step ups

REST 1′

AMRAP 9′
250m run
15 ground to overhead
20 russian twists

REST 1′

AMRAP 9′
15 burpees
15 air squat
50 du/100 singles

MOBILITY

Hips

Quads

Hamstrings

 

12-11-2019

FITNESS

STRENGTH
Wod
15-10-5
strict hspu
strict ring pull ups
b2n sets 8 strict t2b

SKILL: Bar muscle up

WOD
4 Rounds of:
6 bar muscle up/6 c2b pull ups+6 dips
300m row
20 box over
15 burpees to target

BURNOUT

TEAM OF 2

AMRAP 32′
30 weighted walking lunges
30/24 calories bike
30 partner medball sit ups
30 jumps over partner
30m heavy sled push
30 calories air runner

 

11-11-2019

FITNESS

STRENGTH
3 sets of
20 weighted reverse lunges with a barbell
40” front rack squat hold with 2 kb

SKILL: squat snatch

WOD
Team of 2

For time:
500m run together
50 snatch(50/35)
60 cal bike
50 one arm hang clean and jerk(25/12.5)
200 du
100 wallballs (12/9).

BURNOUT

EVERY 2′ FOR 30′
-250m run
-10 burpees,10/8 cal ski
-15 box jumps,15 wall balls
-400m/350m row,15 hand release push ups
-50 DU/100 jump rope,15 v-ups/v-sit ups

09-11-2019

FITNESS

WOD
Team of 2

Amrap 10′
40m sled push
40 db snatch(25/15)

rest 2′

Amrap 10′
10 synchro t2b
10 synchro burpees
10 synchro goblet squat

rest 2′

Amrap 10′
30 cal bike
20 thrusters(50/35)

MOBILITY
Shoulders stability
Core stability

08-11–2019

FITNESS

WOD
Open 20.5

Loading…

Accessory

Wod
Amrap 9′
2,4,6,8…(etc)
hand realease push ups
wallballs

BURNOUT

EMOM 8′
-40”hollow
-40”seated leg lifts over medball
-40”side plank(R)
-40”side plank(L)

AMRAP 9′
300m air runner
12 push ups
10 reverse burpees

AMRAP 9′
12/10 air bike
15 swings
20 russian twists

07-11-2019

FITNESS

CORE STRENGTH
Wod not for time

2 sets of:
30 v-ups
1′ plank
20 strict t2b
1′ hollow rocks
30” front rack hold
30 russian twists

SKILL: kipping t2b

WOD

For time:
30-25-20
box over
t2b
*30 du + 500m run b2n sets

BURNOUT


FOR TIME
9-15-21-27-33
burpees
slam balls
v-ups/v-sit ups
goblet squat
250m run after each round

06-11-2019

FITNESS

STRENGTH
Emom 12′
1.5 deadlift (build to a heavy set)
2.10 L seated press
3. rest

WOD
Team of 2
For time:

5 rounds:
40 cal bike
30 ohs(50/35)
20 synchro swings

BURNOUT

EMOM 30′
-40 du/80 jump rope
-15/12 calories row
-15 wall balls
-16 weighted walking lunges
-12/9 calories ski

MOBILITY

upper back

lower back

adductors/abductors

05-11-2019

FITNESS

STRENGTH
10-8-6-4-2
strict chin ups
ring dips
b2n sets 2 wall walk

SKILL: Hspu/hanstand hold/walk

WOD
Amrap 14′
15/12 cal row
10 hspu/ pike push ups
15/12 cal ski
10 dumbell box step over(2×20/2×12.5kg)

BURNOUT

AMRAP 10′
15/12 calories bike
20 swings
20 goblet step ups

REST 1′

AMRAP 10′
15 burpees
20/16 calories air runner
15 box jumps

REST 1′

AMRAP 10′
15 ground to overhead
20 weighted sit ups
15 air squat

04-11-2019

FITNESS

STRENGTH
Every 2′ for 10′
2 front squat 90%

Team of 2

WOD
For time:

Buy in:30 synchro burpees
10 rounds ( i go you go)
6 hang squat clean (60/40)
6 jerk
6 chest to bar /pull ups
cash out:30 synchro burpees

BURNOUT

TEAM OF 2

AMRAP 32′
250m run toghether
30 kettlebell thrusters
30 push ups
500m ski
40 sumo deadlift
40 v-ups/v-sit ups
600m row
50 walking lunges
50 sit ups

01-11-2019

FITNESS

WOD

For time:
30 box jumps
15 clean & jerks  40/30
30 box jumps
15 clean & jerks  60/40
30 box jumps
10 clean & jerks  80/50
30 single leg squats
10 clean & jerks   100/60
30 single leg squats
5 clean & jerks   120/70
30 single leg squats
5 clean & jerks   140/85

Accessory wod:

Amrap 10′
30m front rack carry
10 t2b
5 wallwalk with a push up

BURNOUT

FOR TIME

4 ROUNDS
20/16 calories bike
20 weighted step over
20/16 calories air runner
10 swings
10 goblet squat
10 burpee broad jumps

31-10-2019

FITNESS

CORE STRENGTH

WOD (not for time)
20 strict t2b
20” hollow hold
30 v-ups
40” hollow hold
40 weighted sit ups
1′ hollow

WOD

Team of 2

Amrap 22′
250m run together
30 power clean (70/50)
30 front squat
100 du
70 heavy wallballs(12/9)

BURNOUT

EMOM 8′
-40” wall sit
-40” right side plank
-40” left side plank
-40” one leg glute bridge hold

AMRAP 20′
8 Reverse burpees
10 wall balls
12 sumo deadlift
16 weighted lunges
20 chest passes

30-10-2019

FITNESS

STRENGTH
Every 2′ for 10′
2 reps back squat 90%

SKILL: Push jerk

WOD

4 rounds of:
15 swings (32/24)
12 cal bike
9 push jerk (60/40)
6 burpee box jump over

BURNOUT

EVERY 2 MIN FOR 30 MINUTES
-250m/200m row,15 hand release push ups
-250m/200m ski,15 kettlebell thrusters
-250m run,15 box jumps
-20 hollow rock,20 v-ups/v-sit ups,20 russian twists
-15 ground to overhead,50 du/100 single jump rope

MOBILITY

thoracic

glutes

lats

29-10-2019

FITNESS
STRENGTH
3 Sets of
strict pull ups max set
push ups max set
rest 2′ b2n sets

Skill: ring muscle up

WOD

Every 4′ for 20′
250m/200m row
30 air squat
6 ring muscle up/ 6 ring pull ups+6 dips

BURNOUT
TEAM OF 2

AMRAP 32′
70 calories air runner
60m sled push
50 burpees
40 weighted lunges
30 swings
20 partner medball sit ups

26-10-2019

FITNESS


WOD

3 rounds of
12 hang clean (50/35)
6 bar muscle up/ 12 c2b-12 pull ups
60 du

rest 3′

then
For time:
30 box step over(2x20kg/2x10kg)
30 jerk(50/35)
30 cal bike
30 box step over

MOBILITY

WRISTS
HAMSTRINGS
TRAPS

25-10-2019

FITNESS

WOD

OPEN 20.3

DIANE (21-15-9)

Deadlifts (102/70)
Handstand push -ups

THEN

(21-15-9)
Deadlifts (143/ 93)
15 m Handstand Walk after each set

TIME CAP 9 MIN

Accessory
3 rounds of
30m farmers carry
20 weighted sit ups

BURNOUT

FOR TIME

27-21-15-9
Cal row

V sit ups

then

21-15-9
Cal Ski

Hand release push ups

then

21-15-9
wall balls
swings

24-10-2019

FITNESS

WOD

Team of 2
Amrap 10′
40m sled push
12 synchro burpees

rest 2′

Amrap 10′(i go you go)
10/8 cal bike
8 box jumps

rest 2′

Amrap 10′( break reps as you wish)
600m air runner
20 hspu/hand realease push ups

BURNOUT

EMOM 8′
-40” hollow
-40” russian twists
-40” superman plank
-40” seated leg lifts over medball

AMRAP 20′
14 burpees
14 weighted step ups
14 broad jumps
14 slam balls
14 sit ups

23-10-2019

FITNESS

STRENGTH
In a 10′ window find a heavy complex of:
1 power clean+ 2 front squat + 1 jerk

skill: pistols

WOD
For time:

2 rounds of:
20 deadlift (100/70)
20 wallball
20 t2b
20 pistols/any progression/20 reverse lunges

BURNOUT

 

AMRAP 8
250m run
20 wall balls
15 weighted sit ups

REST 1′

AMRAP 8′
250m row
20 weighted lunges
15 push ups

REST 1′

AMRAP 8′
250m ski
20 sumo deadlift
15 box jumps

MOBILITY

Core stability

Shoulder stability

22-10-2019

FITNESS

STRENGTH
Emom 15′
1.6 strict pull ups
2.8 strict press with db/kb
3.30” wall-sit weighted 2xdb/kb front rack
4.8-10 ring push ups
5.30” weighted plank

WOD
Emom 15′
1.12/9 cal ski
2. 8 devil press(22.5kg/12.5kg)
3. 50 du

BURNOUT

EMOM 30′
-15 burpees
-150/120m air runner
-15 ground to overhead
-12/10 cal bike
-15 kettlebell thrusters
-15 weighted sit ups

21-10-2019

FITNESS

STRENGTH
Every 2′ for 10′
2 reps front squat 85-90%

WOD
Team of 2

Amrap 25′
50 burpees
50 one arm hang clean and jerk db/kb(25/15)
50 front squat (60/40)
50 cal bike
50 pull ups
500m run together with a plate

BURNOUT

ΤΕΑΜ OF 2

FOR TIME

3 ROUNDS
30 swings
100 du/200 jump rope
40 push ups
500m ski
50 v-ups/v-sit ups
500m run
60 walking lunges together

19-10-2019

FITNESS

WOD
For time:

3 rounds of
12 hang power snatch(40/30)
12 burpee to target

then

2 rounds of
25 wallball(12/9)
25 db power clean (2×25/2×15)

then
800m run
250m farmers carry heavy
75 v-ups

MOBILITY
ANKLES
CALVES
SHINS

18-10-2019

FITNESS

WOD

OPEN 20.2b

WOD
Amrap 20′
4 Db thrusters(22,5-15)

6 t2

24 du/50 su

 

ACCESSORY
1km run
60 push ups

BURNOUT


TEAM OF 2
AMRAP 32′
40 jumps over partner
40 burpees
60 box step over
60m bear walk with slam ball
80 weighted sit ups
80 DU/160 singles

17-10-2019

FITNESS

WOD
with a running clock

0:00-10:00
Amrap
9 hspu
12 swings(32/24)
15 goblet squat

10:00-12:00
rest

12:00-22:00
Amrap
12 one arm kb shoulder to overhead(32/24)
9 t2b
6 box over (high box)

22:00-24:00
rest

24:00-34:00
Amrap
16 weighted lunges(32/24)
12 deadlift(100/70)
10 hand realease push ups

BURNOUT

AMRAP 10′
15 db thrusters
15 burpees over the dumbell
15 box jumps

REST 1′

AMRAP 10′
15/12 cal ski
20 v-sit ups
20 ground to overhead

REST 1′

AMRAP 10′
250m run
20 weighted lunges
20 wall balls

16-10-2019

FITNESS

STRENGTH
3 sets of :
10 chest press with db 70%
6 strict pull ups (mix grip)

WOD

5 rounds of :
12 ohs(50/35)
12 burpees over bar
12 Cal bike

 

BURNOUT

AMRAP 16
10 Reverse Burpees
15/12 cal row
20 sit ups
30 air squat

AMRAP 16

30 chest passes
20 lunges holding 2 dumbbells
20 Russian twists
30 DU /60 singles

 

MOBILITY

Shoulders
Upper Back
Lower Back

15-10-2019

FITNESS

STRENGTH
Emom 9′
1. 12 weighted sit ups
2. 18 v-ups
3. 30” weighted plank

SKILL: Bar muscle up/kipping pull-ups

WOD
Amrap 16′
1,2,3,4…(etc)
bar mu/ pull ups
2,4,6,8..(etc)
box jumps
200m row between rounds

 

BURNOUT

FOR TIME

TEAM OF 2
120 v-sit ups
100/80 cal air runner
90 slam balls
80m broad jumps
70/60 cal bike
60m sled push
40 medball partner sit ups
30 syncronized burpees

14-10-2019

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat 85%

WOD
Team of 2

For time:
120 wallball
30 clean and jerk(60/35)
500m run together
20 clean and jerk(70/40)
60 cal bike
10 clean and jerk(80/50)

BURNOUT

EVERY 2MIN FOR 30MIN
-250m run
-50 du/100 singles,20 hand release push ups
-20 sumo deadlift,15 wall balls
-20 walking lunges,20 v-sit ups
-15 burpee box jump over

12-10-2019

FITNESS

WOD
Team of 2

For time:
400m run together
60 deadlift (120/80)
400m run
60 box jumps
400m run
60 one arm oh lunges(25/15)
400m run
60 heavy wallballs(12/9)

MOBILITY

Hips

Quads

Adductors/Abductors

11-10-2019

FITNESS

OPEN WORKOUT

20.1

10 rounds for time of:

8 Ground-to-Overheads

10 Bar-facing Burpees

BURNOUT

AMRAP 10′

250/200m row
12 reverse burpees
12/10 cal.skierg

AMRAP 10′
100 double unders/200 jump rope
15 wall balls
15 weighted sit ups

AMRAP 10′
15 slam balls
20 weighted lunges
15 push ups

10-10-2019

FITNESS

STRENGTH AND LEG CONDITIONING
Emom 15′
1. sled push 30m
2. 8 bulgarian split squat(each leg)
3.8 strict t2b straight legs if possible
4.30” weighted wallsit
5.6 single leg deadlift(each leg)

WOD
For time:
30-20-10
t2b
cal bike
hand release push ups
BURNOUT

FOR TIME

TEAM OF 2

2 ROUNDS
PARTNER A:250 m row
PARTNER B:max reps v-sit ups
then switch

2 ROUNDS
PARTNER A:250 m run
PARTNER B:max reps burpees
then switch

2 ROUNDS
PARTNER A:250 m ski
PARNTER B:max reps box jumps

2 ROUNDS
PARTNER A:80 double unders
PARTNER B:max reps mountain climbers

09-10-2019

FITNESS

CORE STRENGTH

3 rounds of
10 v-ups + 8 one leg v-up(each leg) + 6 v-up open
legs + 10 hollow rocks
30” side plank on bench(R)
30” side plank on bench(L)

SKILL: snatch

WOD
Amrap 14′
6 power snatch(60/40)
12 box step over(2x25kg/2×12.5kg)
400m run

 

BURNOUT

EMOM 30′

-15 swings
-8 half man makers
-12 box step overs
-20 seated leg lifts over slam ball
-20 slam balls

MOBILITY

Traps

Chest

Hamstrings

08-10-2019

FITNESS

STRENGTH
3 sets of
6 strict pull ups
12 floor press tempo(32×1)

SKILL: Hspu/hanstand hold / handstand walk

WOD
10-9-8-7-6-5-4-3-2-1
hspu
devil presses (20/10)
*35 du between sets

BURNOUT

TEAM OF 2

AMRAP 32′
30 jumps over partner
30 v-sit ups
60 double unders/120 jump rope
60m sled push
30 calories bike
30 calories air runner
60 weighted lunges
60 russian twists

07-10-2019

FITNESS

STRENGTH

Every 2′ for 10′
3 front squat 85%

TEAM OF 2
WOD
For time:
3 rounds of:
10 bear complex ( 1power clean+1 front squat
1 push press+ 1 back squat
1 back rack push press(70/50))
30 burpee box over
Then
2 rounds of:
40 pull ups
40 wallballs

BURNOUT

FOR TIME

BUY IN:250m run
3 ROUNDS
15 boblet squat
18/15 calories row
21 hand release push ups

then

3 ROUNDS
15/12 cal ski
18 burpees
21 wall balls
CASH OUT;250m run

05-10-2019

FITNESS

HERO WOD
”THE CHIEF”

5 Rounds of:
3′ amrap
3 power cleans (60/40)
6 push up
9 squat

rest 1′ between rounds

Accessory:
3 rounds of
6 turkish get ups
20 hollow rocks

MOBILITY

Wrists

Ankles

Neck

04-10-2019

FITNESS

STRENGTH
Emom x 12′
1.15 v-ups
2. 30” weighted plank
3. 30” max around the world

WOD
Amrap 15′
20 wallball
15/12 cal ski/row
10 half man maker
15/12 cal ski/row

BURNOUT

EMOM 30′
-30m heavy sled push(increase 5 kg every round)
-12/10 calories air runner
-12 burpees
– plank
-12/10 calories bike
-rest