Δευτέρα 30 Ιουνίου 2014

Monday 30/6/14


Αποχαιρετηστηριο γευμα σημερα στις 21:00 -21:30 στο ρακί μεζέ, ελ.βενιζελου 334 ειναι τελος θησεως προς ποσειδωνος κατευθυνση παραλια...
θα χαρω πολυ να σας δω κ να πιουμε ενα κρασακι στη νεα μου ζωη που ξεκινα σε δεκα μερες στο Χονκ Κονγκ :)

17:30

10 rounds for time
10 swings
10 StO
10 push ups HR

18:30

3snatch
3HSPU
6/6
9/9
12/12
15/15 etc for 14mins amrap
5mins rest
For time:
50wall balls as fast as possible and as unbroken as possible then directly
100DU

Πέμπτη 26 Ιουνίου 2014

Friday 27/6/14

17:30

20mins amrap

12 burpees
22sit ups
12 pull ups
22 knees to elbows

18:30

21-15-9

OHS
BURPEES
3 MINS REST

15 BOX JUMP OVERS
9 HSPU
12 BOX JUMP OVERS
7 HSPU
9 BOX JUMP OVERS
5HSPU

Τρίτη 24 Ιουνίου 2014

Δευτέρα 23 Ιουνίου 2014

Tuesday 24/6/14

17:30
EMOM 10 MINS :
4 BURPEES
4 PULL UPS

3MINS REST

7MIN AMRAP OF:

12 PUSH UPS HR
24 SIT UPS
48 AIR SQUAT

18:30

7ROUNDS FOR TIME:
16 PISTOLS
12 C2B
24 DU

Monday 23/6/14



17:30 

3 rounds for reps 

1 min thrusters
1 min burpees
1 min oh lunges
1 min pull ups
1min swings
1min rest 

18:30 

3rounds for time (10mins time cap)

15 OHS 
15 Ring Dips
15 TTB 

Πέμπτη 19 Ιουνίου 2014

Friday 20/6/14

17:30
For time :

- 100 double unders
- 50 wall balls
- 40 toes to bar
- 30 shoulder to overhead (30kg)
- 30m overhead walking lunge (30kg)

18:30

- 100 double unders
- 50 wall balls
- 40 toes to bar
- 30 shoulder to overhead (45kg)
- 30m overhead walking lunge (45kg

Τετάρτη 18 Ιουνίου 2014

Thursday 19/6/14

17:30
Karen for time:
150 wall balls

5mins rest

4rounds for time:

25 sit ups
25 push ups HR

18:30

Six rounds for time:

12 burpees pull up
12 box jumps
6snatch @25/40kg
12TTB
12 wall balls

Wednesday 18/6/14

17:30

5mins amrap:
14 OH lunges
14 burpees plate

3mins rest

5mins amrap of:

65 singles
32 sit ups
16 hpdl

3mins rest

3mins amrap of :

Thrusters

18:30

For time:
5 rounds
15 Clean jerk
30 DU

3 mins rest

4rounds

15 TTB
30 Box jump overs

Τρίτη 17 Ιουνίου 2014

Tuesday 17/6/14

17:30

For time

2rounds
400m run
20 swings
10 pull ups

Then

800m run
25 burpees plate
4x 20m oh lunges (10m+10m)

18:30

For time( 8mins time cap)
15-12-9
Snatch
Box jumps

4mins rest

For time (8mins time cap)
9-7-5
Clean jerk
Hspu

Τετάρτη 11 Ιουνίου 2014

Thursday 12/6/14

17:30
3rounds
400m Run
28 swings
28 burpees


18:30

3RFT:
10 Hang Clean
15 Burpees
10 Power Clean
15 Box Jump
10 Clean & Jerk
15 Swings
(time cap 14mins)

Wednesday 11/6/14

17:30

for time

10 DL
20 k2e
30 wall balls
40 box jumps
50 du
40 box jumps
30 wall balls
20 k2e
10 DL

18:30

21-15-9 for time
Squat clean
Ring Dips

10mins rest

21-15-9 for time
Dl
Hspu

Τρίτη 10 Ιουνίου 2014

Παρασκευή 6 Ιουνίου 2014

Τετάρτη 4 Ιουνίου 2014

Thursday 5/6/14

17:30

7 rounds for time

35 AIR squats
25 PUSH UPS
15  pull ups

18:30

FOR TIME:

100 DU
50 DL@60/45KG
40 PULL UPS
40 FRONT SQUAT @60/45KG
30 TTB
20 HSPU
20 OHS
100 DU

Τρίτη 3 Ιουνίου 2014

Wednesday 4/6/14

17:30 


3rounds for reps of:

1min wall balls
1min burpees
1min box jump overs
1min swings
1min pull ups
1min rest

18:30

3rounds for time of:
400m run
10 power Snatch
15 box jump overs

5mins rest then

3rounds for time of:
10DL
15 HSPU
30DU

Tuesday 3/6/14

17:30

20mins amrap of

5 thrusters
10 knees to elbows
15 push ups HR

18:30

For time

1000m Row
50 thrusters
30 TTB

Δευτέρα 2 Ιουνίου 2014

Monday 2/6/14

17:30

3 rounds for time of :
400m run
25 swings 
25 box jumps

18:30 

4 mins amrap of: 

10 box jumps overs 
20 du
15 hspu

4 mins rest then..

6 mins  amrap of 
10 box jumps overs 
20 du
15 hspu

4 mins rest then 

For time :

10 box jumps overs 
20 du
15 hspu