Παρασκευή, 26 Φεβρουαρίου 2016

Saturday 27/2/16

Recovery of the 16.1 

10 mins Run on 5km pace. 


Then Tabata 
Sit ups
Swings 24/16kg 
DU 
Push ups
1 min rest between movements.


Friday 26/2/16

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.


http://youtu.be/HtKb8Juxw9w



Δευτέρα, 22 Φεβρουαρίου 2016

Tuesday 23/2/16

Level 1: 

A. 
AMRAP in 3 minutes of:
Burpee Box Jump-Over x 6 reps
Deadlift x 9 reps
Push-ups x 12 reps

B. Four sets for times of:
400 meter run 
20 Wallball Shots 9/6kg 
Rest 4 minutes


Level 2: 

A. 7mins to find your 1RM Snatch 

B. “Tommy V”
For time:
21 Thrusters @45/35kg
12 Rope Climbs 
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

C. 10 mins run ( recovery )


Πέμπτη, 18 Φεβρουαρίου 2016

Friday 19/2/16


LEVEL 1: 
A. 3X 
12-15 X UNBROKEN KIPPING PULL UPS
12-20X PISTOLS
15-50 UNBROKEN DOUBLE UNDERS

B. 
For time:
400m Run 
10 Thrusters @40kg/30-25kg
30kcal row 
20 push press @40kg
50DU 
30 clean & jerk @35/25kg
Time cap 20mins 

C. 4x 
Dl x 8 @65%
45secs rest
LSitX 40secs
45secs rest
Strict TTB x 10 
45secs rest

LEVEL 2 :

A. 3x 
Strict pull ups x 5-10
Unbroken DU x 20-50
OH walking Lunges x 10 @40-45/30kg 

B. For time:
10 DL @100/70kg
15 TTB
20 Thrusters @ 16/12kg KB
15 TTB 
30 wall balls 
15 TTB
40 alt kb snatch @16/12kg
15 TTB
time cap: 18mins

D. 4x 25sit ups 
4x 60secs plank




Δευτέρα, 15 Φεβρουαρίου 2016

Μonday 15/2/16

Level 1: 


A. For time: 

400m Run 

20 DL @40/30kg

400m Run 

20 thrusters @20/15kg

400mRun 

20 burpees over bar


B. EMOM 10mins 

3front squat @40/30kg


C. 4x10

Strict pull ups 

Ring rows

Level 2: 


A. Emom 15mins : 

Min 1: 15 KB swings Unbroken @18/16kg

Min 2 : power clean + Front Squat @70%

Min 3 : AMRAP 60secs DU 


B.FOR TIME: 

Run 800 Meters
15 strict pull ups
20 Kettlebell Thrusters (20/16 kg)
15strict pull ups
Run 800 Meters

C. Double unders 5-10mins technique


D. For time:
500m Row

Παρασκευή, 12 Φεβρουαρίου 2016

Saturday 13/2/16

Level 1 

Wod 1:

 4 rounds for time : 

15 burpees
15 wall balls
15 swings
15 push ups

Wod 2 : 

For time : 
40 sumo deadlift high pull
30 box jump overs
20 pull ups
10 med ball sit ups


Level 2: 

Wod 1 
5 rounds for time : 
15 wall balls
15 thrusters
15 burpees

5mins rest then ..

Wod 2: 

8mins amrap of 
8 GtOH
8box jump overs

Friday 12/2/16

Level 1&2 : (modified as needed)

 5 Rounds for time of : 

400m Run
28 oh lunges @40/25kg 
10 Db Snatch @20/32kg
7 Muscle ups 

Τετάρτη, 10 Φεβρουαρίου 2016

Thursday 11/2/16

Level 1: 

A. Warm up
100 singles
400 m Run
50 singles
20 burpees
400m Run

B. Skill : push press

C. 20mins amrap of: 
10 OHS
20 swings
10 pull ups
20 push ups
10 thrusters
20 push press

C. Core
5x 20 hollow rocks
100 sit ups
30 V - Ups

Level 2: 

A. EMOM 10 mins 
2 x Snatch @85%

B. 6x complex
Clean +power clean + push jerk + front Squat + split jerk
Rest as needed - go heavy

C. 20mins amrap of: 
10 BMU
20 KBSwings @32/24kg
3 legless rope climbs
20 c2B pulls ups
10 Snatch @80% of 1 RM
2 legless rope climb
10 boxjumps @80/70cm 
20 deficit 10cm HSPU 
1 legless rop climb




Τρίτη, 9 Φεβρουαρίου 2016

Wednesday 10/1/16

Level 1: 

A. Warm up : 
3 rounds:
12 wall balls
12 lunges 
12 push ups hr 

B. Skill: hang power clean 

C. 15 mins amrap 
5 power clean
10 knees to elbows
15 wall balls 

Level 2: 

A. Front Squat 
5 reps @75% of 1RM
3reps @80%
1reps@85%
5 reps @80%
3reps @85% 
1rep @90%
1 rep @95% 
1rep @97,5%
1rep@101%

B. E2MOM For 14 mins of: 
1 power clean + 1 hang clean + 2 jerk 

C. For time: ( time cap : 20mins ) 

30 box jumps
30 DL @80/60kg
25 box jumps
25 DL @85/65kg
20 box jumps
20 DL @90kg/70kg 
15box jumps
15 DL @95kg / 75kg 
10box jumps 
10 DL @100/80kg 
5 box jumps
5 DL @105/85kg



Δευτέρα, 8 Φεβρουαρίου 2016

Tuesday 9/2/16

Level 1: 

A. Warm up 
Tabata : ( 8sets of 20" work, 10" rest)
Burpees
Push ups
Sit ups

B. Skill : OVERHEAD SQUAT (OHS)

C.  For time : 
30 OHS 
21 pull ups
20 OHS
15 pull ups
10 OHS
 9 pull ups 

C. Core 

4x25 sit ups 
Every set 10 strict ttb 
Rest as needed

Level 2: 

A. 10 mins to establish 1RM OHS 

B. E2MOM 10 mins
Back squat x4 @90%

C. For time
21 Thrusters@60/40kg 
42 pull ups
15 squat Clean 
30 pull ups
9 Clusters
18 pull ups

D. Core :
3sets of : 
10x hollow rocks
10x arche rocks 
10x strict TTB 


Monday 7/2/16


Level 1: 

A. Warm up 
2 rounds 
10 burpees
20 sit ups
30 swings

B. 3 rounds for reps 

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

Level 2: 
A. EMOM 6 mins 
Back squat x4 @85%

B. 3rounds for time (10mins time cap)

15 OHS @60/40kg
15 Ring Dips
15 TTB 

C. 2 rounds For reps 
30 secs ttb 
30 secs
30secs wall balls
30 secs rest
30 secs muscle ups
30 secs rest
30 secs hspu 
30secs rest


Παρασκευή, 5 Φεβρουαρίου 2016

Saturday 6/2/16

Beast 12

For Time

25 Walking Lunges
20 Pull-Ups
50 Box Jumps 
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings 32/24kg
30 Sit-Ups

20 Dumbbell Hang Squat Cleans (15/10kg)
25 Back Extensions
30 Wall Ball Shots 9/6kg
3 Rope Climbs 

 


Friday 5/2/16


 
Level 1: 

A. 3x 
Pull ups x max reps
TTB x 12 (strict)
Handstand hold x 20"

B. For time
 3 rounds :
400m Run 
15 pull ups
2 rounds 
25 OH Lunges @20/10kg
25 wall balls 


Level 2: 

A. Back Squat 
4x6 @75%

B. For time:
 3 rounds 
400m Run
15 pull ups
2 rounds 
500m Row 
25 burpees over the Erg 
Then..
20 GTO @50/40kg





Τετάρτη, 3 Φεβρουαρίου 2016

Thursday 4/2/16

Level 1: 

A.skill: 10mins kipping pull ups

B. 5x4 back squat @80-85% of your 1RM

C. 4 rounds for time:

6 kipping pull ups 
12 box jumps 60/50cm
24 sit ups with medball 6/4kg

D. 3x 10 hollow rocks
3x 7 strict TTB 

Level 2: 

A. Front squat 4x2 @90% of 1RM

Deadlift 4x3 @95% of 1RM 

B.For time: 

100DU 

20m walking lunges front rack bar 50kg /30kg 

30 TTB 

40 thrusters @40/30kg

20m walking lunges 

100 DU

C. 3X 
HOLLOW X20" 
UNBROKEN PULL UPS KIPPING x max reps



Wednesday 3/2/15

Good Morning Greece, 



INTRO: 

A. 
100 SINGLES 
10 pull ups
20 push ups
30 ραχιαους 
40 κοιλιακους 
50 προβολες

Β. 
FOR TIME: 

10 PULL UPS
20 BURPEES plate
30 WALL BALLS 
40 RING ROWS
50 SWINGS
40 RING ROWS
30Wall balls
20 burpees plate
10 pull ups
Time cap : 25mins


Level 1: 

A. 10mins EMOM : 
MONA: 20 KB Swings @16/12kg 
ZYΓΑ: 10 PULL UPS

B. For time: 
20 burpees plate
40 KB Thrusters @16/8kg x2 
60 TTB 
80 OH KB Lunges 
100 DU 
Time cap 25mins 

C. 5x 20 hollow rocks

Level 2: 
A. 8 mins AMRAP FOR QUALITY:
5 strict pull ups
20 hollow rocks 

B. 
5 rounds : in 25mins  Every 5mins must perform 
400m Run 
10 TTB
10 box jumps 

C. 150 DU

Δευτέρα, 1 Φεβρουαρίου 2016

Tuesday 2/2/16

Level 1: 


A. Skills: 
4Xmax secs ring support
4x 10 DU 
4x 10 kipping 

B. EMOM 10 mins of: 
5 xDL @50kg/40kg 

C. 20mins AMRAP OF:

20 swings
40 box jump overs
80 goblet squat 

D.  5x 5 strict pull ups
5x10 kipping pull ups 
Rest as needed

Level 2: 
A. 15 mins EMOM: 
min 1: 10 TTB 
Min 2: 5-20 strict HSPU 
Min 3: 25-50DU 

B. Strength:
4x4 strict press @85%-90%
4x6 push press @80-85%

C. 2rounds for time: 
21 OHS KB @16/12kg(ENA)
15 burpee pull ups
9 DL @90/65kg
21 ring push ups (feet on a box)
15 TTB
9 OH kb walking lunges (ENA)

Time cap 20mins 

D. Skill : handstand hold 

Monday 1/2/16

Καλό μήνα athletes, 

Level 1: 

A. Warm up
2rounds: 
20 wall balls 
20 ring rows

B. Technique : KB swings

C. For time

2rounds
400m run 
20 swings
10 pull ups

Then 

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

Level 2: 

A. EMOM 12 mins 

1stmin: 30secs Lsit

2ns min: 2snatch + 2ohs @75% of 1RM SNATCH

3rd min: 4 burpees box jumpovers 

B. Back Squat 4x6 @60%rest as needed

 then straight to ..

Emom 8mins : x 4 back squat @85% 

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

4mins rest

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