Πέμπτη, 17 Οκτωβρίου 2013

Τετάρτη, 16 Οκτωβρίου 2013

Saturday 19/10/13

10 rounds for time of : 
10 box jumps
10 ttb 
10 pistols 
10 push press/push jerk 

Open gym at 11:00  - 14:00


Friday 18/10/13

Το πρωινο μαθημαθα γινει στις 11:30 στην κοκκινη αιθουσα και θα ειναι open gym

 5 rounds for time :

10 TTB 
15 burpees plate
20 oh plate lunges 
5x15m shuttle run 

Advanced 

3 rounds for time

500m row
21 DL @120kg
15 HsPU


Thursday 17/10/13

 20 mins amrap of : 

5 pull ups
10 push ups  
15 air squat 

Cindy.....every 5 rounds 5reps clean jerk 

Wednesday 16/0/13

6 mins of 50" work 10" rest

1. Box jump over
2. Wall balls
3. Swings
4. Standing broad jump
5. Pistols
6. TTB 

5 mins rest 
Then..

10-1 for time
STO 
Burpees over bar
Swings


Tuesday 15/10/13

10mins amrap of 

4thrusters
6 Front Squat
12 C2B

7 mins rest then


5 mins of :
2/4/6/8etc 
power clean 
8m shuttle run



Δευτέρα, 14 Οκτωβρίου 2013

Monday 14/10/13

For time (or as many reps as possible in 20 minutes):
50 Back Squats 
40 Push Ups
30 Shoulder to Overhead 
50 Front Squats 
40 Push-Ups
30 Shoulder to Overhead 
50 Overhead Squats 
40 push -Ups
30 Shoulder to Overhead 



Nordic Showdown 2013- Main Workouts

Day 1 

Workout 1 – ”Clean and jerk”

Within 7 minutes
Build to max clean and jerk.

Workout 2 – ”Skill and Will”

Max reps per exercise. 50 seconds per exercise. 10 sec to rotate.
1: Jumps over box (no physical contact) (60/50cm) (1 rep = 0,5 points)
2: Unbroken 4m Handstand walks (4m. Each length = 3 points)
3: Balanced Pistols (one attempt per leg. Attempt is over if foot moves)
4: Muscle-ups
5: Heavy Wall balls (14/9kg to 3,05 / 2,75 meters)
6: Precision Broad Jumps, from plate to plate (1,9/1,7 meters)

Workout 3 – ”Sour Clean and Run”

AMRAP 5 minutes 2-4-6-8 etc.
Power Clean (60/45kg)
Shuttle Run (8 meters)

Workout 4 – ”O2″

For time (Time cap: 25 min):
..5 rounds of:
10 Overhead Squats (40/25kg)
10 Burpees up onto plate
10 Toes to Bar
Then continue with:
650m Sandbell run (18/12kg)

20 Sandbell throw (18/12kg over 3 meters)
10m Move Rower
20 Sandbell throw
10m Move Rower
20 Sandbell throw
10m Move rower

2000m Row

Day 2

– All athletes advance to day 2

Workout 5 – ”Snatch-Crawl-Jump”

Every 30 seconds for 10 min (20 times):
1 Snatch
1 Under and over hurdle (70/60cm)

(Weight chosen and loaded by athlete before event starts. It can not be changed during the event. You have to do the snatch and the under+over before the next 30 sec begin for the lift to be valid.)

Score is total kilograms added together from successful lifts.


Workout 6 – ”Fried Limbs”

AMRAP 6 minutes:
4 Thrusters (75/50kg),
6 Front Squats,
12 Chest to Bar Pull-ups

5 Minute Rest

Workout 7 – ”Squeezer”

For time (time cap 4 min):
30 Deadlift (90/65kg),
20 Lateral Burpees,
40 ”Calories” Row

Workout 8 – ”Epic”

For time, 3 rounds of (Time Cap: 15 min):
8/4 Bar Muscle-ups (masters do 12/8 and 6/4 CTB)
12 One arm Dumbbell Snatch (6/6 with 32/20kg)
12m Yoke Carry (180/140kg)
12 Sit-up to box jumps (60/50cm)
12m Yoke Carry (180/140kg)

…(On the last round, there are no Sit-ups to box jumps. You just walk further with the yoke from the DB snatch and finish by standing on the box)

Score is finishing time. If time cap is hit, remaining reps are added as seconds to the time. Yoke carry is worth 12 points.


Παρασκευή, 11 Οκτωβρίου 2013

Saturday 12/10/13

3rounds 
1 min on each station 
1. Power clean 
2. kb Swings
3.DUs
4.STO
5. Burpees 
6. Rest

Beginners :      Clean/STO  @20kg @12kg KB
Intermediate:                      @30/25kg @16/12kg KB
Advanced:                          @60/45kg @32/24kg KB


Πέμπτη, 10 Οκτωβρίου 2013

Friday 11/10/13

15/12/9 for time:

Power clean 
HSPU


5mins rest
Then ....

10 mins amrap of : 

15 wall balls 
12 push press
9 ttb


Thursday 10/10/13

For Time:

30 burpees
30 pull ups
30 push ups Hr
30 TTB
30 box jumps
30 wall balls
30 swings
30 HPDL
30 thrusters
30mbear crawl


Wednesday 9/10/13

For time:

800m run
100 swings
100 HPDL
100 push ups
100 sit ups
1200m run


Tuesday 8/10/2013

10-1 reps 

DL
Burpees over Bar
TTB

Monday 7/10/2013

4 rounds for time : 
2 partners 
400 m run
20 burpees
30 swings 
40 lunges

Τετάρτη, 2 Οκτωβρίου 2013

Wednesday 2/10/13

A.
Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps

Rest 2mins


B. complete as many rounds as possible in 8 mins of :

STO x10
Burpees x 10
Air squat x 10

Rest 3 mins 

C. 

3 rounds of:
400m run 
25 swings