tag:blogger.com,1999:blog-46981141345887033832024-02-07T06:06:49.669+03:00Marianna Tzourtzek
This kind of training method begins with a belief in fitness. The aim of Training is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare athletes for any physical contingency — not only for the unknown, but for the unknowable. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.
Unknownnoreply@blogger.comBlogger1021125tag:blogger.com,1999:blog-4698114134588703383.post-8016889424889539242016-02-26T21:53:00.001+02:002016-02-26T21:53:00.902+02:00Saturday 27/2/16Recovery of the 16.1 <div><br></div><div>10 mins Run on 5km pace. </div><div><br></div><div><br></div><div>Then Tabata </div><div>Sit ups</div><div>Swings 24/16kg </div><div>DU </div><div>Push ups</div><div>1 min rest between movements.</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVjd77AUJ8msPxjK69IGW8NvaEjegGnYAFOHtcB9CKLSlCtIAf6RRPWGHuTYOWH0axkpzB0YylvmiQIkW3ijFo_uN2Q3ReOMSxnkD_Pj1u5-RPINXuu3cqcp7eaweTqNpdYIZKqbokFy4/s640/blogger-image-1720360586.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVjd77AUJ8msPxjK69IGW8NvaEjegGnYAFOHtcB9CKLSlCtIAf6RRPWGHuTYOWH0axkpzB0YylvmiQIkW3ijFo_uN2Q3ReOMSxnkD_Pj1u5-RPINXuu3cqcp7eaweTqNpdYIZKqbokFy4/s640/blogger-image-1720360586.jpg"></a></div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-1744258001855386632016-02-26T15:14:00.001+02:002016-02-26T15:14:10.313+02:00Friday 26/2/16<h1 style="margin: 0px 0px 20px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; line-height: inherit; font-weight: normal;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">WORKOUT 16.1</span></h1><p dir="ltr" style="margin: 0px 0px 20px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; line-height: 22px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Complete as many rounds and reps as possible in 20 minutes of:<br>25-ft. overhead walking lunge<br>8 burpees<br>25-ft. overhead walking lunge<br>8 chest-to-bar pull-ups</span></p><p style="margin: 0px 0px 20px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; line-height: 22px;"><em style="margin: 0px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; font-variant: inherit; line-height: inherit; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Men lunge 95 lb.<br>Women lunge 65 lb.</em></p><p dir="ltr" style="margin: 0px 0px 20px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; line-height: 22px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="margin: 0px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; font-style: inherit; font-variant: inherit; line-height: inherit;"><strong style="margin: 0px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; font-style: inherit; font-variant: inherit; line-height: inherit;">Scaled</strong></span><br><span style="margin: 0px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; font-style: inherit; font-variant: inherit; line-height: inherit;">(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)</span></span></p><p dir="ltr" style="margin: 0px 0px 20px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; line-height: 22px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Complete as many rounds and reps as possible in 20 minutes of:<br>25-ft. front rack walking lunge<br>8 burpees<br>25-ft. front rack walking lunge<br>8 jumping chin-over-bar pull-ups</span></p><p style="margin: 0px 0px 20px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; line-height: 22px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><em style="margin: 0px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; font-variant: inherit; line-height: inherit;"></em></span></p><p dir="ltr" style="margin: 0px 0px 20px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; line-height: 22px;"><em style="margin: 0px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; font-variant: inherit; line-height: inherit; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Men lunge 45 lb.<br>Women lunge 35 lb.</em></p><p dir="ltr" style="margin: 0px 0px 20px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; line-height: 22px;"><em style="margin: 0px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; font-variant: inherit; line-height: inherit; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></em></p><p dir="ltr" style="margin: 0px 0px 20px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; line-height: 22px;"><em style="margin: 0px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; font-variant: inherit; line-height: inherit; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a href="http://youtu.be/HtKb8Juxw9w">http://youtu.be/HtKb8Juxw9w</a></em></p><p dir="ltr" style="margin: 0px 0px 20px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; line-height: 22px;"><br></p><p dir="ltr" style="margin: 0px 0px 20px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; line-height: 22px;"></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-lt3yGc97Gk5ZKg2lRsmuRIj4JYbsXNEKAzhqNZa_kOpGzWrz7kVuoUzUeM_PylDWrmwtyqrCqsXD-sX2QLBiwNKzzirXZBS_D-wRmmzm6Sj1d7QQAoisSqHIj2fFVxyqaAaIX1ZHaA4/s640/blogger-image--1850851973.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-lt3yGc97Gk5ZKg2lRsmuRIj4JYbsXNEKAzhqNZa_kOpGzWrz7kVuoUzUeM_PylDWrmwtyqrCqsXD-sX2QLBiwNKzzirXZBS_D-wRmmzm6Sj1d7QQAoisSqHIj2fFVxyqaAaIX1ZHaA4/s640/blogger-image--1850851973.jpg"></a></div><br><p></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-65781837266576178102016-02-22T23:38:00.001+02:002016-02-22T23:38:31.114+02:00Tuesday 23/2/16Level 1: <div><br></div><div>A. <br><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">AMRAP in 3 minutes of:</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Burpee Box Jump-Over x 6 reps<br>Deadlift x 9 reps<br>Push-ups x 12 reps</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div>B. <span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Four sets for times of:</span></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">400 meter run <br>20 Wallball Shots 9/6kg <br>Rest 4 minutes</span><div><br></div><div><br></div><div>Level 2: </div><div><br></div><div>A. 7mins to find your 1RM Snatch </div><div><br></div><div>B. <span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">“Tommy V”</span></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">For time:<br>21 Thrusters @45/35kg<br>12 Rope Climbs <br>15 Thrusters<br>9 Rope Climbs<br>9 Thrusters<br>6 Rope Climbs</span><div><br></div><div><span style="-webkit-text-size-adjust: auto;">C. 10 mins run ( recovery )</span></div><div><span style="-webkit-text-size-adjust: auto;"><br></span></div><div><span style="-webkit-text-size-adjust: auto;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUoS_wMZwPBxqNfSTfy6BVTmFH8hm8DX3obKAiaf2ZBMC99Kj-35zyOD97irZfBxzyd5cvDyhr3RLZMjd8GWt-yHi9PeHpHe97JoJ6rDA9VoDinxe3PQe4pI7MGjiWdSUsFAeT-p5St-Y/s640/blogger-image-1449251845.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUoS_wMZwPBxqNfSTfy6BVTmFH8hm8DX3obKAiaf2ZBMC99Kj-35zyOD97irZfBxzyd5cvDyhr3RLZMjd8GWt-yHi9PeHpHe97JoJ6rDA9VoDinxe3PQe4pI7MGjiWdSUsFAeT-p5St-Y/s640/blogger-image-1449251845.jpg"></a></div><br></span></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-21885356075462715122016-02-18T21:45:00.001+02:002016-02-18T21:45:40.586+02:00Friday 19/2/16<p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>LEVEL 1: </b><br><b>A. 3X </b><br>12-15 X UNBROKEN KIPPING PULL UPS<br>12-20X PISTOLS<br>15-50 UNBROKEN DOUBLE UNDERS</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>B. </b><br><b>For time:</b><br><b>400m Run</b><b> </b><br><b>10 Thrusters</b><b> @40kg/30-25kg</b><br><b>30kcal row </b><br><b>20 push press @40kg</b><br><b>50DU </b><br><b>30 clean & jerk @35/25kg</b><br><b>Time cap 20mins </b></span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>C. 4x </b><br>Dl x 8 @65%<br>45secs rest<br>LSitX 40secs<br>45secs rest<br>Strict TTB x 10 <br>45secs rest</span></p><p dir="ltr"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">LEVEL 2 :</b></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>A.</b> 3x <br>Strict pull ups x 5-10<br>Unbroken DU x 20-50<br>OH walking Lunges x 10 @40-45/30kg </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>B. </b><b>For time:</b><br>10 DL @100/70kg<br>15 TTB<br>20 Thrusters @ 16/12kg KB<br>15 TTB <br>30 wall balls <br>15 TTB<br>40 alt kb snatch @16/12kg<br>15 TTB<br><b>time cap: </b><b>18mins</b></span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>D. </b>4x 25sit ups <br>4x 60secs plank</span></p><div class="separator" style="text-align: start; clear: both;"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh08QUmlTnATOIhKbi_Prno67ld1GzJlGS84zZH0tMf3OnKwx_Hk7lfvExp7Lzqsl9k7KW08xdNS4t7s9fs-nTb0E4M_V7-lCQNt588WmJry4IlRaNsqZv7Cu8NG7j_agogHrpisfqnhNI/s640/blogger-image--1801352170.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh08QUmlTnATOIhKbi_Prno67ld1GzJlGS84zZH0tMf3OnKwx_Hk7lfvExp7Lzqsl9k7KW08xdNS4t7s9fs-nTb0E4M_V7-lCQNt588WmJry4IlRaNsqZv7Cu8NG7j_agogHrpisfqnhNI/s640/blogger-image--1801352170.jpg"></a></div><br></div><br></div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-61120308660288514272016-02-15T12:52:00.001+02:002016-02-15T12:55:01.050+02:00Μonday 15/2/16Level 1: <div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><br><p></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. For time: </b></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">400m Run </span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 DL @40/30kg</span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">400m Run </span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 thrusters @20/15kg</span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">400mRun </span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 burpees over bar</span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. EMOM 10mins </span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3front squat @40/30kg</span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. 4x10</span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Strict pull ups </span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Ring rows</span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto;"><b>Level 2: </b></span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. Emom 15mins : </span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Min 1: 15 KB swings Unbroken @18/16kg</span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Min 2 : power clean + Front Squat @70%</span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Min 3 : AMRAP 60secs DU </span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B.FOR TIME: </span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Run 800 Meters<br>15 strict pull ups<br>20 Kettlebell Thrusters (20/16 kg)<br>15strict pull ups<br>Run 800 Meters</span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. Double unders 5-10mins technique</span></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><br></p><p style="margin: 0px 0px 5px; padding: 5px 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">D. For time:<br>500m Row</span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD48HCdjpT6i5dnhPDy6a7VT9tYirt7lN7rQTwLlv5tSQ7Frh8QmJBC_tflJWVPIhiUgLtBZdFpIO-C_Nuu1KPXnIfpSfHGty48zcLWBkl58_FQ09pdqbjT3YAUVziQMeKKb2qp-gJxdk/s640/blogger-image-166403204.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD48HCdjpT6i5dnhPDy6a7VT9tYirt7lN7rQTwLlv5tSQ7Frh8QmJBC_tflJWVPIhiUgLtBZdFpIO-C_Nuu1KPXnIfpSfHGty48zcLWBkl58_FQ09pdqbjT3YAUVziQMeKKb2qp-gJxdk/s640/blogger-image-166403204.jpg"></a></div><p></p></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-46435178982494432742016-02-12T20:31:00.001+02:002016-02-12T20:31:33.269+02:00Saturday 13/2/16Level 1 <div><br><div>Wod 1:</div><div><br></div><div> 4 rounds for time : </div><div><br></div><div>15 burpees</div><div>15 wall balls</div><div>15 swings</div><div>15 push ups</div><div><br></div><div>Wod 2 : </div><div><br></div><div>For time : </div><div>40 sumo deadlift high pull</div><div>30 box jump overs</div><div>20 pull ups</div><div>10 med ball sit ups</div></div><div><br></div><div><br></div><div>Level 2: </div><div><br></div><div>Wod 1 </div><div>5 rounds for time : </div><div>15 wall balls</div><div>15 thrusters</div><div>15 burpees</div><div><br></div><div>5mins rest then ..</div><div><br></div><div>Wod 2: </div><div><br></div><div>8mins amrap of </div><div>8 GtOH</div><div>8box jump overs<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIJjM_qmCoI6KocloxrOOaBDXsafaC3fgfSDuu1Z73trdq_7H3pi5-TlRcaIOKgyho2d8WeOUEkzrwwpyEtcb8iRo2z7PWDN9shQst6dN0d68C8T-aibbqTbK_doiKWjmrMv-Wwe4y7Pc/s640/blogger-image--641189114.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIJjM_qmCoI6KocloxrOOaBDXsafaC3fgfSDuu1Z73trdq_7H3pi5-TlRcaIOKgyho2d8WeOUEkzrwwpyEtcb8iRo2z7PWDN9shQst6dN0d68C8T-aibbqTbK_doiKWjmrMv-Wwe4y7Pc/s640/blogger-image--641189114.jpg"></a></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-63719290519115332652016-02-12T01:26:00.001+02:002016-02-12T01:26:58.333+02:00Friday 12/2/16Level 1&2 : (modified as needed)<div><br></div><div> 5 Rounds for time of : </div><div><br></div><div>400m Run</div><div>28 oh lunges @40/25kg </div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">10 Db Snatch @20/32kg</span></div><div>7 Muscle ups </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWYftnvlCE-Z_fYNeGFSpg73nGtEh3O6B3XEtqCaMW1wAtijfgZHBJ0xe2TYNZ62gzUz4nftnmZ6WVZCpitv1cH9EwU35lQVsVj19LP7OEq7dstysJDTe-PVNYKsZEuAbnpmoimY2xrGA/s640/blogger-image-1469990323.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWYftnvlCE-Z_fYNeGFSpg73nGtEh3O6B3XEtqCaMW1wAtijfgZHBJ0xe2TYNZ62gzUz4nftnmZ6WVZCpitv1cH9EwU35lQVsVj19LP7OEq7dstysJDTe-PVNYKsZEuAbnpmoimY2xrGA/s640/blogger-image-1469990323.jpg"></a></div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-64103272754615498062016-02-10T23:05:00.001+02:002016-02-10T23:05:46.153+02:00Thursday 11/2/16Level 1: <div><br></div><div>A. Warm up</div><div>100 singles</div><div>400 m Run</div><div>50 singles</div><div>20 burpees</div><div>400m Run</div><div><br></div><div>B. Skill : push press</div><div><br></div><div>C. 20mins amrap of: </div><div>10 OHS</div><div>20 swings</div><div>10 pull ups</div><div>20 push ups</div><div>10 thrusters</div><div>20 push press</div><div><br></div><div>C. Core</div><div>5x 20 hollow rocks</div><div>100 sit ups</div><div>30 V - Ups</div><div><br></div><div>Level 2: </div><div><br></div><div>A. EMOM 10 mins </div><div>2 x Snatch @85%</div><div><br></div><div>B. 6x complex</div><div>Clean +power clean + push jerk + front Squat + split jerk</div><div>Rest as needed - go heavy</div><div><br></div><div>C. 20mins amrap of: </div><div>10 BMU</div><div>20 KBSwings @32/24kg</div><div>3 legless rope climbs</div><div>20 c2B pulls ups</div><div>10 Snatch @80% of 1 RM</div><div>2 legless rope climb</div><div>10 boxjumps @80/70cm </div><div>20 deficit 10cm HSPU </div><div>1 legless rop climb</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6FyzfTsK6iZ1oHypD14SK-dvQuIavDtepZLd2weR8waOMLBCXiHzEk4BhyqPegr7lVz_H51E3eYjsUDsZBAI7s2Psvz2S4W_kztwzEmlN-QpKJPJOusB8UkDdwm8Lf3Srwm4fQKcRREg/s640/blogger-image-1996523261.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6FyzfTsK6iZ1oHypD14SK-dvQuIavDtepZLd2weR8waOMLBCXiHzEk4BhyqPegr7lVz_H51E3eYjsUDsZBAI7s2Psvz2S4W_kztwzEmlN-QpKJPJOusB8UkDdwm8Lf3Srwm4fQKcRREg/s640/blogger-image-1996523261.jpg"></a></div><br></div><div><br></div><div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-33195045246414473002016-02-09T22:19:00.001+02:002016-02-09T22:19:44.915+02:00Wednesday 10/1/16Level 1: <div><br></div><div>A. Warm up : </div><div>3 rounds:</div><div>12 wall balls</div><div>12 lunges </div><div>12 push ups hr </div><div><br></div><div>B. Skill: hang power clean </div><div><br></div><div>C. 15 mins amrap </div><div>5 power clean</div><div>10 knees to elbows</div><div>15 wall balls </div><div><br></div><div>Level 2: </div><div><br></div><div>A. Front Squat </div><div>5 reps @75% of 1RM</div><div>3reps @80%</div><div>1<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">reps@85%</span></div><div>5 reps @80%</div><div>3reps @85% </div><div>1rep @90%</div><div>1 rep @95% </div><div>1rep @97,5%</div><div>1rep@101%</div><div><br></div><div>B. E2MOM For 14 mins of: </div><div>1 power clean + 1 hang clean + 2 jerk </div><div><br></div><div>C. For time: ( time cap : 20mins ) </div><div><br></div><div>30 box jumps</div><div>30 DL @80/60kg</div><div>25 box jumps</div><div>25 DL @85/65kg</div><div>20 box jumps</div><div>20 DL @90kg/70kg </div><div>15box jumps</div><div>15 DL @95kg / 75kg </div><div>10box jumps </div><div>10 DL @100/80kg </div><div>5 box jumps</div><div>5 DL @105/85kg</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFK4n_wVvnv8f4AUZpiD2RXwVoihyHK3HFUv6k8NA2__f4ewb2q_2pAfDTgs0xlyUdOf8OsVenH6fVJztaTBL7pBTgnblK9cULv7bd6tY_Ex6fwNn46G_9Dbvzpdk_SB3bRWrTl1zptXU/s640/blogger-image--661619655.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFK4n_wVvnv8f4AUZpiD2RXwVoihyHK3HFUv6k8NA2__f4ewb2q_2pAfDTgs0xlyUdOf8OsVenH6fVJztaTBL7pBTgnblK9cULv7bd6tY_Ex6fwNn46G_9Dbvzpdk_SB3bRWrTl1zptXU/s640/blogger-image--661619655.jpg"></a></div><br></div><div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-51850204943630920102016-02-08T23:44:00.001+02:002016-02-08T23:44:56.299+02:00Tuesday 9/2/16Level 1: <div><br></div><div>A. Warm up </div><div>Tabata : ( 8sets of 20" work, 10" rest)</div><div>Burpees</div><div>Push ups</div><div>Sit ups</div><div><br></div><div>B. Skill : OVERHEAD SQUAT (OHS)</div><div><br></div><div>C. For time : </div><div>30 OHS </div><div>21 pull ups</div><div>20 OHS</div><div>15 pull ups</div><div>10 OHS</div><div> 9 pull ups </div><div><br></div><div>C. Core </div><div><br></div><div>4x25 sit ups </div><div>Every set 10 strict ttb </div><div>Rest as needed</div><div><br></div><div>Level 2: </div><div><br></div><div>A. 10 mins to establish 1RM OHS </div><div><br></div><div>B. E2MOM 10 mins</div><div>Back squat x4 @90%</div><div><br></div><div>C. For time</div><div>21 Thrusters@60/40kg </div><div>42 pull ups</div><div>15 squat Clean </div><div>30 pull ups</div><div>9 Clusters</div><div>18 pull ups</div><div><br></div><div>D. Core :</div><div>3sets of : </div><div>10x hollow rocks</div><div>10x arche rocks </div><div>10x strict TTB </div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbBm15RgXtNCx30r7ieaLss-pCdgCdLcBqwzrt8CmDjvIU8mEmQnRqkuPk_i2V8SVAjX1Ukn_znk8E7Lpt6aFfMmaqMyDng12EhLhE032YL0_gHOdLKGC7CpIP-8zxhPR1Zxyzd9c1pVc/s640/blogger-image-306189169.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbBm15RgXtNCx30r7ieaLss-pCdgCdLcBqwzrt8CmDjvIU8mEmQnRqkuPk_i2V8SVAjX1Ukn_znk8E7Lpt6aFfMmaqMyDng12EhLhE032YL0_gHOdLKGC7CpIP-8zxhPR1Zxyzd9c1pVc/s640/blogger-image-306189169.jpg"></a></div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-90283851799145318592016-02-08T23:34:00.001+02:002016-02-08T23:34:30.312+02:00Monday 7/2/16<div><br></div><div><div><span style="-webkit-text-size-adjust: auto;">Level 1: </span></div><div><br></div><div><span style="-webkit-text-size-adjust: auto;">A. Warm up </span></div><div><span style="-webkit-text-size-adjust: auto;">2 rounds </span></div><div><span style="-webkit-text-size-adjust: auto;">10 burpees</span></div><div><span style="-webkit-text-size-adjust: auto;">20 sit ups</span></div><div><span style="-webkit-text-size-adjust: auto;">30 swings</span></div><div><span style="-webkit-text-size-adjust: auto;"><br></span></div><div><span style="-webkit-text-size-adjust: auto;">B. </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">3 rounds for reps </span></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1 min thrusters</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1 min burpees</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1 min oh lunges</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1 min pull ups</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1min swings</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1min rest </span></div></div><div><br></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Level 2: </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. EMOM 6 mins </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Back squat x4 @85%</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">3rounds for time (10mins time cap)</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 OHS @60/40kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 Ring Dips</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 TTB </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. 2 rounds For reps </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30 secs ttb </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30 secs</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30secs wall balls</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30 secs rest</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30 secs muscle ups</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30 secs rest</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30 secs hspu </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30secs rest</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoogNH46C06My6ZlWf9h1ltYaPS5G3LQT-RDho7wkOpB5FnfzoTj89bmimBt-hYH1jcyWhpkVdJXMEVdYJsK38cS3e2IJd_9J5_T_15mvXl0ZyHGQbPG39zYqDyE-VJE6fT93OymVh0dI/s640/blogger-image--1449094855.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoogNH46C06My6ZlWf9h1ltYaPS5G3LQT-RDho7wkOpB5FnfzoTj89bmimBt-hYH1jcyWhpkVdJXMEVdYJsK38cS3e2IJd_9J5_T_15mvXl0ZyHGQbPG39zYqDyE-VJE6fT93OymVh0dI/s640/blogger-image--1449094855.jpg"></a></div><br></span></div><div><div><br></div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-6583446836555960232016-02-05T22:08:00.001+02:002016-02-05T22:08:33.722+02:00Saturday 6/2/16<p class="wodTitle"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Beast 12</span></p><h3><strong style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">For Time</strong></h3><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">25 Walking Lunges<br>20 Pull-Ups<br>50 Box Jumps <br>20 Double-Unders<br>25 Ring Dips<br>20 Knees-to-Elbows<br>30 Kettlebell Swings 32/24kg<br>30 Sit-Ups<br><br>20 Dumbbell Hang Squat Cleans (15/10kg)<br>25 Back Extensions<br>30 Wall Ball Shots 9/6kg<br>3 Rope Climbs </span><br style="color: rgb(255, 255, 255); font-family: Arial; font-size: 24px; -webkit-text-size-adjust: auto;"><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Check demo : </span><a href="https://youtu.be/kzwHZyi4uTU" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">https://youtu.be/kzwHZyi4uTU</a> </div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsYCtkgaerv2a2a_Kk3s1-FxEodNBUL2VOdKjI4ZhflrTRQdac5uS4tidlEEU1yhaxqfhkBkSS1R4rxYbAA18ZkxMqY86YR8vQ_SysOhWjqKNwB8ViwrgRfiWGfyilS_aJ9j9zvpi1L78/s640/blogger-image--1475680622.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsYCtkgaerv2a2a_Kk3s1-FxEodNBUL2VOdKjI4ZhflrTRQdac5uS4tidlEEU1yhaxqfhkBkSS1R4rxYbAA18ZkxMqY86YR8vQ_SysOhWjqKNwB8ViwrgRfiWGfyilS_aJ9j9zvpi1L78/s640/blogger-image--1475680622.jpg"></a></div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-78340764351805596082016-02-05T10:51:00.001+02:002016-02-05T10:53:59.110+02:00Friday 5/2/16<div><br></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </b></div><div><span style="-webkit-text-size-adjust: auto;"><b>Level 1: </b></span></div><div><span style="-webkit-text-size-adjust: auto;"><b><br></b></span></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. 3x </b></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Pull ups x max reps</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">TTB x 12 (strict)</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Handstand hold x 20"</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B.<b> For time</b></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> 3 rounds :</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">400m Run </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 pull ups</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2 rounds </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">25 OH Lunges @20/10kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">25 wall balls </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto;"><b>Level 2: </b></span></div><div><span style="-webkit-text-size-adjust: auto;"><b><br></b></span></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. Back Squat </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">4x6 @75%</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>B. For time</b>:</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> 3 rounds </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">400m Run</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 pull ups</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2 rounds </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">500m Row </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">25 burpees over the Erg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Then..</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 GTO @50/40kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><br></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcQGuL6f3lBfae_QMKRssYSCoYWbz2SD-ocMYpDn8rZluLv6wE6RQf7OHd2qPKekH0pivTsRDJGF_47GLCYUHXkMx_ASuvmZJM3ZLLAsa9kFw9pWH_Y52DVXdJHt3kdNwb9J3X2s8bCLI/s640/blogger-image--1298594983.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcQGuL6f3lBfae_QMKRssYSCoYWbz2SD-ocMYpDn8rZluLv6wE6RQf7OHd2qPKekH0pivTsRDJGF_47GLCYUHXkMx_ASuvmZJM3ZLLAsa9kFw9pWH_Y52DVXdJHt3kdNwb9J3X2s8bCLI/s640/blogger-image--1298594983.jpg"></a></div><br></span></div><div style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-73870807119908836912016-02-03T22:37:00.001+02:002016-02-03T22:37:54.903+02:00Thursday 4/2/16<p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Level 1: </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">A.skill: 10mins kipping pull ups</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. 5x4 back squat @80-85% of your 1RM</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. 4 rounds for time:</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">6 kipping pull ups <br>12 box jumps 60/50cm<br>24 sit ups with medball 6/4kg</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">D. 3x 10 hollow rocks<br>3x 7 strict TTB </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Level 2: </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">A.</span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Front squat 4x2 @90% of 1RM</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Deadlift 4x3 @95% of 1RM </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B.For time: </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">100DU </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20m walking lunges front rack bar 50kg /30kg </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30 TTB </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">40 thrusters @40/30kg</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">20m walking lunges</span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">100 DU</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. 3X <br>HOLLOW X20" <br>UNBROKEN PULL UPS KIPPING x max reps</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"></span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirvZF337whnfR60kMIUMORzytIKAb-tUJrbVtLeKgR7GheB9OTRxR2qYmpg7CyZRknoWEGQuaVDht_nn6r7soITCgeD5iiBv_BRotIbh9KmbRKu0i0TmmMvKdBRDxNCkZfagpsPmt7B8g/s640/blogger-image--281917929.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirvZF337whnfR60kMIUMORzytIKAb-tUJrbVtLeKgR7GheB9OTRxR2qYmpg7CyZRknoWEGQuaVDht_nn6r7soITCgeD5iiBv_BRotIbh9KmbRKu0i0TmmMvKdBRDxNCkZfagpsPmt7B8g/s640/blogger-image--281917929.jpg"></a></div><br><p></p><div class="separator" style="text-align: start; clear: both;"><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-62071354299846013552016-02-03T22:31:00.001+02:002016-02-03T22:31:06.517+02:00Wednesday 3/2/15<div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Good Morning Greece, </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">INTRO: </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">100 SINGLES </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10 pull ups</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 push ups</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30 ραχιαους </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">40 κοιλιακους </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">50 προβολες</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Β. </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">FOR TIME: </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10 PULL UPS</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 BURPEES plate</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30 WALL BALLS </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">40 RING ROWS</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">50 SWINGS</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">40 RING ROWS</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30Wall balls</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 burpees plate</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10 pull ups</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Time cap : 25mins</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Level 1: </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. 10mins EMOM : </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">MONA: 20 KB Swings @16/12kg </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">ZYΓΑ: 10 PULL UPS</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. For time: </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 burpees plate</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">40 KB Thrusters @16/8kg x2 </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">60 TTB </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">80 OH KB Lunges </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">100 DU </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Time cap 25mins </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. 5x 20 hollow rocks</b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Level 2: </b></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. 8 mins AMRAP FOR QUALITY:</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">5 strict pull ups</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 hollow rocks </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. </span></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">5 rounds : in 25mins Every 5mins must perform </span><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">400m Run </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10 TTB</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10 box jumps </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. 150 DU</span></div><div class="separator" style="text-align: start; clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm1J94wOXKOO9jiJNVXo5X2ux8BXHuKk__K-24KnZLxQvJ8mvOWLqDw2H4lavLYe9OQZZ-x7JzdMnfWIYTXHy7sN81Rqc8Cms5MIXVhYO-7nEXatUS4NV8LJrjVJ-1T5p1xhdpZh0mtEA/s640/blogger-image-664331034.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm1J94wOXKOO9jiJNVXo5X2ux8BXHuKk__K-24KnZLxQvJ8mvOWLqDw2H4lavLYe9OQZZ-x7JzdMnfWIYTXHy7sN81Rqc8Cms5MIXVhYO-7nEXatUS4NV8LJrjVJ-1T5p1xhdpZh0mtEA/s640/blogger-image-664331034.jpg"></a></div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-83095894046469530282016-02-01T21:44:00.001+02:002016-02-01T21:44:13.730+02:00Tuesday 2/2/16<p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Level 1: </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br>A. Skills: <br>4Xmax secs ring support<br>4x 10 DU <br>4x 10 kipping </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. EMOM 10 mins of: <br>5 xDL @50kg/40kg </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. 20mins AMRAP OF:</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 swings<br>40 box jump overs<br>80 goblet squat </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">D. 5x 5 strict pull ups<br>5x10 kipping pull ups <br>Rest as needed</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Level 2: <br>A. 15 mins EMOM: <br>min 1: 10 TTB <br>Min 2: 5-20 strict HSPU <br>Min 3: 25-50DU </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. Strength:<br>4x4 strict press @85%-90%<br>4x6 push press @80-85%</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. 2rounds for time: <br>21 OHS KB @16/12kg(ENA)<br>15 burpee pull ups<br>9 DL @90/65kg<br>21 ring push ups (feet on a box)<br>15 TTB<br>9 OH kb walking lunges (ENA)</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Time cap 20mins </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">D. Skill : handstand hold <br></span></p><div class="separator" style="text-align: start; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir4lNZ4IAZpNcgk006l2AXP-Vc0cnHKBkHEeQR7qwh94lUDOB7T_q6kvXmdNtsR4fy8fe3vNqugKGdR8CUP419TGE6XQZY9j22zambFC-89yUUgN6hBepYRsnEhcAEWjHLRYViBgQC2Og/s1600/980517_10151609974617357_1299053700_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir4lNZ4IAZpNcgk006l2AXP-Vc0cnHKBkHEeQR7qwh94lUDOB7T_q6kvXmdNtsR4fy8fe3vNqugKGdR8CUP419TGE6XQZY9j22zambFC-89yUUgN6hBepYRsnEhcAEWjHLRYViBgQC2Og/s640/980517_10151609974617357_1299053700_o.jpg"></font></a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-38151311772236903372016-02-01T01:47:00.001+02:002016-02-01T01:47:31.040+02:00Monday 1/2/16Καλό μήνα athletes, <div><br></div><div>Level 1: </div><div><br></div><div>A. Warm up</div><div>2rounds: </div><div>20 wall balls </div><div>20 ring rows</div><div><br></div><div>B. Technique <b>: KB swings</b></div><div><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. For time</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2rounds<br>400m run <br>20 swings<br>10 pull ups</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Then </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">800m run <br>25 burpees plate<br>4x 20m oh lunges (10m+10m)</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto;">Level 2: </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto;">A. EMOM 12 mins </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto;">1stmin: 30secs Lsit</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto;">2ns min: 2snatch + 2ohs @75% of 1RM SNATCH</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto;">3rd min: 4 burpees box jumpovers </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto;">B. Back Squat 4x6 @60%rest as needed</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto;"> then straight to ..</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto;">Emom 8mins : x 4 back squat @85% </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. For time( 8mins time cap)<br>15-12-9<br>Snatch <br>Box jumps</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">4mins rest</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">For time (8mins time cap)<br>9-7-5<br>Clean jerk<br>Hspu<br></span></p><div class="separator" style="text-align: start; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge0zVT0d8-QTIyWnDclQZ00AFvzi0S0-X7HblwA_QeInuvXCL9RP8cofkDVlzaiGRVQctlb7kdsDPLpks5OV1a01Heoy9XCNj9qLAwceb9Hrvsky2yRqKRIdxYF9S52LxQUdxTjiHAnGU/s1600/10441309_1432808513660881_464144683312655103_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge0zVT0d8-QTIyWnDclQZ00AFvzi0S0-X7HblwA_QeInuvXCL9RP8cofkDVlzaiGRVQctlb7kdsDPLpks5OV1a01Heoy9XCNj9qLAwceb9Hrvsky2yRqKRIdxYF9S52LxQUdxTjiHAnGU/s640/10441309_1432808513660881_464144683312655103_n.jpg"></font></a></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-45593137435847988142016-01-31T12:06:00.001+02:002016-02-03T22:39:36.826+02:00Important News about the Athens Arena Championship 2016<div class="" style="line-height: 16px;"><div class="" style="line-height: 16px;"><div class="" style="line-height: 16px;">P <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcdvI0WQ8vpucKnhpTjUmTy9e61JDYFz7r2kDsETT2GMgraAl2Gt5DQkVAhsHh80VpCerJ1FANSHRJwjzseRBqX9myjAS3Xc_bEdrRz_c50XvpuRGiRK36g9blso4mRMC8FUWyNvyo_Q4/s640/blogger-image-1479650468.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcdvI0WQ8vpucKnhpTjUmTy9e61JDYFz7r2kDsETT2GMgraAl2Gt5DQkVAhsHh80VpCerJ1FANSHRJwjzseRBqX9myjAS3Xc_bEdrRz_c50XvpuRGiRK36g9blso4mRMC8FUWyNvyo_Q4/s640/blogger-image-1479650468.jpg"></a></div>Athletes, </div><div class="" style="line-height: 16px;"><br></div><div class="" style="line-height: 16px;">An important notice update to strengthen our community!</div><div class="" style="line-height: 16px;"><br></div><div class="" style="line-height: 16px;">The Athens Arena Championship is an effort from professionals (athletes, coaches) with the intetion to organize competitions of high standards for athletes from all around the Europe. The past months were challenging as we decided to change our brand name from Athens Throwdown to Athens Arena Championship. The AAC team, following the same values of integrity, transparency and professionalism, officially announce with regret the postponement of the <u><b>23th-24th April the Athens </b></u>Arena Championship competition. </div><div class="" style="line-height: 16px;"><br></div><div class="" style="line-height: 16px;">The event that was originally scheduled for the spring of 2016 will now be scheduled for early December 2016.</div><div class="" style="line-height: 16px;"><br></div><div class="" style="line-height: 16px;">Our community, were exists, encourages fair competition, enthousiasism and supportive spirit. As ambassadors of this culture, the AAC Team took this tough decision to postpone the event and promote this fair competition spirit as an attempt to unite all the athletes that share the same passion.</div><div class="" style="line-height: 16px;"><br></div><div class="" style="line-height: 16px;">After a lot of research and effort we had originally scheduled and announced the competition for the <b>23th-24th of April</b>. Following our announcement and talking advantange our previous brand name, another team decided to organize another event at the same days. We do not encourage unfair competition and hits below the belt. It would be in our best interest to postpone our event this year talking the full responsibility of that decision and taking all the nessecary actions to restore the damage to all our supporters, partners and above all, our athletes. </div><div class="" style="line-height: 16px;"><br></div><div class="" style="line-height: 16px;"> We encourage you to join the following similar competitions. Please check <b><u>wodcast.com</u></b> for the upcoming events in next season.</div><div class="" style="line-height: 16px;"><br></div><div class="" style="line-height: 16px;">We highlight that we do not tossing in the sponge! </div><div class="" style="line-height: 16px;"><br></div><div class="" style="line-height: 16px;">Our team is growing and will continue to work in order to make the necessary plans to organize better and bigger events having in the core of our culture, our athletes' experience. We will communicate personally with all our athletes, volunteers, judges and partners to ensure that every issue will be resolved.</div><div class="" style="line-height: 16px;"><br></div><div class="" style="line-height: 16px;">We sincerely apologized for any inconvenience and promise you that people who harm our community will not stop our efforts to see the community unite, strong and fair. </div><div class="" style="line-height: 16px;"><br></div><div class="" style="line-height: 16px;">Thank you for your support,</div><div class="" style="line-height: 16px;"><b>The AAC Team</b></div><div class="" style="line-height: 16px;"><br></div><div class="" style="line-height: 16px;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2t73BhjzO7kVJ5QIgdP7yknvvZyDOMP7I8YzUKuHnyWZcutwqoHlen6h_46ukNClwpD4CU-F0ZijljMqCkqATY8P714sTkWCEgD8cBqWKXIMKXSkJxDLbAcHBLx7XJJrltRt-1EjiLas/s640/blogger-image-741234069.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br></a><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2t73BhjzO7kVJ5QIgdP7yknvvZyDOMP7I8YzUKuHnyWZcutwqoHlen6h_46ukNClwpD4CU-F0ZijljMqCkqATY8P714sTkWCEgD8cBqWKXIMKXSkJxDLbAcHBLx7XJJrltRt-1EjiLas/s640/blogger-image-741234069.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipE330UFag7irLgRPpkdWwkdoaUFRmTuSev9hms7jetQ6ywOQpQWrtGdDt4ACSQLZIpNFwmxdpYjYjFf07v4FIU6BtB2xi-gnPwAfQeqsqv9-Z7ApHSlfUKnDmmikpr2s3HovRatCCL9o/s640/blogger-image--1441037398.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipE330UFag7irLgRPpkdWwkdoaUFRmTuSev9hms7jetQ6ywOQpQWrtGdDt4ACSQLZIpNFwmxdpYjYjFf07v4FIU6BtB2xi-gnPwAfQeqsqv9-Z7ApHSlfUKnDmmikpr2s3HovRatCCL9o/s640/blogger-image--1441037398.jpg"></a></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;">Athens Arena Champions,</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Μια σημαντική ενημέρωση για την ενίσχυση της κοινότητας μας!</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Το Athens Arena Championship είναι μια προσπάθεια από επαγγελματίες (αθλητές, προπονητές) με σκοπό να οργανώσει διαγωνισμούς υψηλών προδιαγραφών για αθλητές από όλη την Ευρώπη. Οι τελευταίοι μήνες ήταν δύσκολοι, καθώς αποφασίσαμε να αλλάξουμε το όνομά μας από Athens Throwdown σε Athens Arena Championship. Η AAC ομάδα, ακολουθώντας τις αξίες της ακεραιότητας, της διαφάνειας και του επαγγελματισμού, βρίσκεται στη δυσάρεστη θέση να σας ανακοινώσει την αναβολή των αγώνων Athens Arena Championship στις 23-24 Απριλίου.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Η εκδήλωση που είχε αρχικά προγραμματιστεί για την άνοιξη του 2016 θα πρέπει τώρα να προγραμματιστεί για τις αρχές Δεκεμβρίου του 2016.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Η κοινότητά μας, ενθαρρύνει τον θεμιτό ανταγωνισμό, τον ενθουσιασμό και υποστηρικτικό πνεύμα. Ως πρεσβευτές αυτής της κουλτούρας, η AAC ομάδα πήρε αυτή την δύσκολη απόφαση να αναβάλει την εκδήλωση της, για την προώθηση του πνεύματος του θεμιτού ανταγωνισμού και ως μια προσπάθεια να ενώσει όλους τους αθλητές που μοιράζονται το ίδιο πάθος.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Μετά από πολλή έρευνα και προσπάθεια είχαμε αρχικά προγραμματίσει και οργανώσει τους αγώνες για τις 23 και 24 Απριλίου. Σε συνέχεια της ανακοίνωσης μας και εκμεταλλευόμενοι την επωνυμία της διοργάνωση μας, μια άλλη ομάδα αποφάσισε να διοργανώσει αντίστοιχη εκδήλωση τις ίδιες ημέρες.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"> Η AAC ομάδα σε καμία περίπτωση δεν ενθαρρύνει τον αθέμιτο ανταγωνισμό και χτυπήματα κάτω από τη ζώνη. Για το καλύτερο όλων μας, αναβάλλουμε την εκδήλωση μας, αναλαμβάνοντας την πλήρη ευθύνη της απόφασης αυτής και λαμβάνοντας όλες τις απαραίτητες ενέργειες για την αποκατάσταση των ζημιών σε όλους τους υποστηρικτές, τους συνεργάτες μας και πάνω απ 'όλα, στους αθλητές μας.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Σας προτείνουμε να συμμετάσχετε στους ακόλουθους παρόμοιους αγώνες. Σας ενθαρρύνουμε να κοιτάξετε το wodcast.com για τις επερχόμενες εκδηλώσεις της επόμενης σεζόν.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">We highlight that we do not tossing in the sponge!</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Η ομάδα μας μεγαλώνει και θα συνεχίσει να εργάζεται για να κάνει τα αναγκαία σχέδια για να οργανώσει καλύτερες και μεγαλύτερες εκδηλώσεις, έχοντας πάντα ως βασικό πυλώνα της κουλτούρας της την εμπειρία των αθλητών μας. Θα επικοινωνήσουμε προσωπικά με όλους τους αθλητές, τους εθελοντές, τους κριτές και τους συνεργάτες μας για να διασφαλίσουμε ότι κάθε θέμα θα επιλυθεί.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Σας ζητούμε συγγνώμη για την όποια ταλαιπωρία και σας υποσχόμαστε ότι οι άνθρωποι που βλάπτουν την κοινότητα μας, δεν θα σταματήσουν τις προσπάθειές μας για να δείτε την κοινότητα ενωμένη, ισχυρή και δίκαιη. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Σας ευχαριστούμε για την υποστήριξη,</div><div class="separator" style="clear: both;">Η AAC Ομάδα.</div><div class="separator" style="clear: both;"><br></div></div></div><br></div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-85061900255016449322016-01-30T10:50:00.001+02:002016-01-30T10:52:54.894+02:00Saturday 30/1/16<p class="wodTitle"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>A benchmark workout κάθε Σάββατο για όλους.</b></span></p><p class="wodTitle"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b><br></b></span></p><p class="wodTitle"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>"Karabel"</b></span></p><h3><strong style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10 Rounds for Time (level 1 : 5 rounds) </strong></h3><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3 Power Snatches (60/40kg) ( level 1: overheadsquat) <br>15 Wallball Shots (9/6kg)<br><br>“Karabel” is a combination of the benchmark WODs “Karen” and “Isabel“</span><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><a href="https://youtu.be/yMXtuqdW_P8">https://youtu.be/yMXtuqdW_P8</a></div><div><br></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicmbQ6sC5Dg2gnqa0u6NnrGfmRa8dJdqRFdhBmvkiI8zdyM5nLt-RzOYFn3XsduvLkk-nt9EHzOHHmo9PMz8oX2GEEJy9bFomoYuKguXfeUZEo5jF78ECJGI9t731uLIX6fELuV6UYiJU/s640/blogger-image--1301817341.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicmbQ6sC5Dg2gnqa0u6NnrGfmRa8dJdqRFdhBmvkiI8zdyM5nLt-RzOYFn3XsduvLkk-nt9EHzOHHmo9PMz8oX2GEEJy9bFomoYuKguXfeUZEo5jF78ECJGI9t731uLIX6fELuV6UYiJU/s640/blogger-image--1301817341.jpg"></a></div><br></div><br></div><div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-43968181136631102532016-01-27T09:06:00.001+02:002016-01-28T08:29:26.330+02:00Thursday 28/1/16<div><span style="-webkit-text-size-adjust: auto;">Level 1: </span></div><div><span style="-webkit-text-size-adjust: auto;"><br></span></div><div><span style="-webkit-text-size-adjust: auto;">A. Warm up : </span></div><div><span style="-webkit-text-size-adjust: auto;">100 singles</span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">10 push ups</span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">80singles</span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">15 push ups</span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">60singles </span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">20 push ups</span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">40 singles</span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">25 push ups</span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">20 singles</span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">30 push ups </span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">B. Technique : deadlift</span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; -webkit-text-size-adjust: auto;"><br></span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; -webkit-text-size-adjust: auto;">C. 12 mins AMRAP OF:</span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; -webkit-text-size-adjust: auto;">9x knees to elbows </span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; -webkit-text-size-adjust: auto;">12x deadlift@40/25kg </span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; -webkit-text-size-adjust: auto;">15x box jumps </span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; -webkit-text-size-adjust: auto;"><br></span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; -webkit-text-size-adjust: auto;">Level 2: </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 mins AMRAP of:</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">9x Box jumps </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">12 x Push press @55/35kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 x DU</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div>8mins rest then : </div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7mins amrap of:</span><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3power clean @55/35-40kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3 TTB</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">6 power clean</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">6 TTB </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">9 power clean </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">9 TTB</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">12/15/18 etc until you reach 7mins </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnjUbrqsk2qMpobRy0-CNxRwCoUgd91SQCooNE0RjEVyowBHCKNhPH77g3gWPXSyS3Lm7njSD-0GeOIlCklQv5fA99iGt9FTHJGAD9gPhsm1VRQbaJlpSbqN1R2d2Bz5LnrUe2p_GhSM4/s640/blogger-image--1202672708.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnjUbrqsk2qMpobRy0-CNxRwCoUgd91SQCooNE0RjEVyowBHCKNhPH77g3gWPXSyS3Lm7njSD-0GeOIlCklQv5fA99iGt9FTHJGAD9gPhsm1VRQbaJlpSbqN1R2d2Bz5LnrUe2p_GhSM4/s640/blogger-image--1202672708.jpg"></font></a></div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-9336414471071182682016-01-27T08:52:00.001+02:002016-01-27T08:52:40.769+02:00Wednesday 27/1/16<p dir="ltr">Level 1: </p><p dir="ltr">A. Warm up </p><p dir="ltr">3 mins double unders</p><p dir="ltr">Then </p><p dir="ltr">2X </p><p dir="ltr">12 box jumps </p><p dir="ltr">12 burpees</p><p dir="ltr">12 knees to elbows </p><p dir="ltr"><br></p><p dir="ltr">B. <span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">15mins AMRAP of :</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15x Burpees <br>25x Knees to elbows<br>30x Wall balls</span></p><p dir="ltr"><br></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Level 2: </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. EMOM 12 mins <br>2xsnatch @80%<br>1 burpee </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">5mins rest</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">8 mins AMRAP of <br>12 Dl @75%<br>24 DU</span></p><div class="separator" style="text-align: start; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih-47_VGW5qMNKp1IMBOYi_3wYslRVB7APiZ93rZmngx-bw4flfJg2Mqo71DVaI1g9MfsccGvgIe16a_wJ8-oU_7fdCl1slQ_KXiFpHDC7ioFJ5n9GNoLgN1nmxtP_QO3dtB0eu3j7Fv8/s1600/IMG_20140706_105954.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih-47_VGW5qMNKp1IMBOYi_3wYslRVB7APiZ93rZmngx-bw4flfJg2Mqo71DVaI1g9MfsccGvgIe16a_wJ8-oU_7fdCl1slQ_KXiFpHDC7ioFJ5n9GNoLgN1nmxtP_QO3dtB0eu3j7Fv8/s640/IMG_20140706_105954.jpg"></font></a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-41284153548737224342016-01-27T08:47:00.001+02:002016-01-27T08:47:13.079+02:00Tuesday 26/1/16Level 1: <div><br></div><div>A.Warm up: </div><div>400m run</div><div>5 standing broad jumps</div><div>15 swings</div><div>15 push ups</div><div>15 jump air squat</div><div>15 sit ups</div><div>5standing broad jump</div><div>400m Run</div><div><br></div><div>B. "SEVEN"(scaled)</div><div><br></div><div>4 rounds for time :</div><div><br></div><div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7swings</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7 pull ups</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7 wall balls</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7 high pull deadlift</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7 box jumps</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7 push press @20/15kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7 knees to elbows</span></div></div></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto;">C. 5mins technique : Double Unders </span></div><div><span style="-webkit-text-size-adjust: auto;"><br></span></div><div><span style="-webkit-text-size-adjust: auto;">Level 2: </span></div><div><span style="-webkit-text-size-adjust: auto;"><br></span></div><div><span style="-webkit-text-size-adjust: auto;">A. Front Squat </span></div><div><span style="-webkit-text-size-adjust: auto;">4x2 @95%</span></div><div><span style="-webkit-text-size-adjust: auto;">Push press 5X2@90-95%</span></div><div><span style="-webkit-text-size-adjust: auto;"><br></span></div><div><span style="-webkit-text-size-adjust: auto;">B. 8 mins EMOM OF: </span></div><div><span style="-webkit-text-size-adjust: auto;">Back Squat x2 @85-90%</span></div><div><span style="-webkit-text-size-adjust: auto;"><br></span></div><div><span style="-webkit-text-size-adjust: auto;">C. " </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Seven "</span></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7 rounds for time:</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7swings</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7 pull ups</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7 wall balls</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7 hpdl</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7 box jumps</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7thrusters</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7TTB <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyKBbJzGRIpeOhhhs-y1I4DuAltHR-3EY2sxmNE8tqP7HVF5Smxcs0fEwMJ2cGLgVne_WrQEuXLt5ETB_scXCLQZfNyxoa8lI620909zqDQaaP-eCYWoSx83hNiMhThPrpkDO41CHnxFM/s640/blogger-image-1602919567.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyKBbJzGRIpeOhhhs-y1I4DuAltHR-3EY2sxmNE8tqP7HVF5Smxcs0fEwMJ2cGLgVne_WrQEuXLt5ETB_scXCLQZfNyxoa8lI620909zqDQaaP-eCYWoSx83hNiMhThPrpkDO41CHnxFM/s640/blogger-image-1602919567.jpg"></a></div></span></div></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-36919678325661347652016-01-27T08:38:00.001+02:002016-01-29T09:44:59.014+02:00Friday 29/1/16<p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Level 1: </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Warm Up:</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> 400m Run +20 Burpees +15 air Squat +25 sit ups</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">A. 2 mins AMRAP of:</span></p><p dir="ltr"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thrusters @20/15kg </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Rest 4mins </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. For time : <br>21-15-9 <br>Box jumps <br>Pull ups </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">C. Core: <br>15secs hollow position x6<br>7 strict TTB x6 <br>alternating</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto;">Level 2: </span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. 3rounds not for time</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">30 unbroken DU<br>10 unbroken TTB<br>10 unbroken HSPU (STRICT IF POSSIBLE)</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">4ROUNDS FOR TIMES OF:</span></p><p dir="ltr"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10TTB<br>20 C2B pull ups<br>30 wall balls<br>40 kb swings <br>50 DU<br>2mins rest between </span></p><div class="separator" style="text-align: start; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwE4f9LYTzzxO9azFui20vpu1ZP_h04TR1GLhcp-aPfXhERYnG8yLrP62sf_j_7cAOCwODDLGqmCNhH8RfAhlNvP1G59pe_nDPiCQr3IYcLpLCyQw-FlcvuEy-QMmMql8S3YRPet4ku0/s1600/10548777_10152634919631015_8185989648470873439_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwE4f9LYTzzxO9azFui20vpu1ZP_h04TR1GLhcp-aPfXhERYnG8yLrP62sf_j_7cAOCwODDLGqmCNhH8RfAhlNvP1G59pe_nDPiCQr3IYcLpLCyQw-FlcvuEy-QMmMql8S3YRPet4ku0/s640/10548777_10152634919631015_8185989648470873439_o.jpg"></font></a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-58960826177285214062016-01-24T17:43:00.001+02:002016-01-24T17:43:53.638+02:00Μonday 25/1/16Level 1: <div><br></div><div>A. Warm up: </div><div>3 rounds: </div><div>12 Kb Swings </div><div>14 box jumps </div><div>16 push ups HR</div><div><br></div><div>B. Technique : thrusters</div><div><br></div><div>C. For time: </div><div>25 thrusters</div><div>30 push ups</div><div>35 HPDL </div><div>40 lunges</div><div>45 jump squat</div><div>50 singles </div><div><br></div><div>Level 2: </div><div><br></div><div>A. 10 mins to establish your 1RM Clean N Jerk</div><div><br></div><div>B. Back Squat EMOM 4x2 @90% </div><div><br></div><div>C. For time : </div><div>30 snatch@40/30kg </div><div>30 thrusters @45kg/35kg</div><div>30 Ground to Overhead @50/40kg </div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-gVS_grTQF0LUtwRtGJnhUlGvWk-Cm6fd5MRi-gZ_2B6g8fDbn4T08RE1cO8ENjH5GFIMFs9tprWuKBn-7DsgkOraVNAJH1EX8TRUJ2fkOBQ3spW8K8drVfPaVf0tl264xvBtxVYxm3s/s640/blogger-image-2005695052.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-gVS_grTQF0LUtwRtGJnhUlGvWk-Cm6fd5MRi-gZ_2B6g8fDbn4T08RE1cO8ENjH5GFIMFs9tprWuKBn-7DsgkOraVNAJH1EX8TRUJ2fkOBQ3spW8K8drVfPaVf0tl264xvBtxVYxm3s/s640/blogger-image-2005695052.jpg"></a></div><br></div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4698114134588703383.post-45119934908925675012016-01-23T00:02:00.001+02:002016-01-23T00:02:40.409+02:00Saturday 23/1/16Hero wod: <div><br></div><div>MOOSE: </div><div>For time: </div><div><br></div><div>Buy in : 1000m Row</div><div>Then 10 rounds of: </div><div><br></div><div>7 facing burpees over bar</div><div>3 Thrusters @45/32,5kg </div><div><br></div><div>Cash out: 1200m Run with Med-ball 9/6kg </div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpr-h946pz4L5QCow9KZhWpvpOPOBVcqYJSkPl_bFCQhqJ5-e0x4fNvWi1am4M5UQDYGM0t2p75zpNtulsu2UAigPJpLnKvLQW7SBhRyClxtVo5Y2FNV7y0__76p-PJ_Lcmt4pBaHPg10/s640/blogger-image-1587094489.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpr-h946pz4L5QCow9KZhWpvpOPOBVcqYJSkPl_bFCQhqJ5-e0x4fNvWi1am4M5UQDYGM0t2p75zpNtulsu2UAigPJpLnKvLQW7SBhRyClxtVo5Y2FNV7y0__76p-PJ_Lcmt4pBaHPg10/s640/blogger-image-1587094489.jpg"></a></div><br></div>Unknownnoreply@blogger.com0