Friday 29/1/16

Level 1: 

Warm Up:

 400m Run +20 Burpees +15 air Squat +25 sit ups

A. 2 mins AMRAP of:

Thrusters @20/15kg 

Rest 4mins 

B. For time : 
21-15-9 
Box jumps 
Pull ups 

C. Core: 
15secs hollow position x6
7 strict TTB x6 
alternating

Level 2: 

A. 3rounds not for time

30 unbroken DU
10 unbroken TTB
10 unbroken HSPU (STRICT IF POSSIBLE)

B. 4ROUNDS FOR TIMES OF:

10TTB
20 C2B pull ups
30 wall balls
40 kb swings 
50 DU
2mins rest between 

Μonday 25/1/16

Level 1: 

A. Warm up: 

3 rounds: 

12 Kb Swings 

14 box jumps 

16 push ups HR

B. Technique : thrusters

C. For time: 

25 thrusters

30 push ups

35 HPDL 

40 lunges

45 jump squat

50 singles 

Level 2: 

A. 10 mins to establish your 1RM Clean N Jerk

B. Back Squat EMOM 4x2 @90% 

C. For time : 

30 snatch@40/30kg 

30 thrusters @45kg/35kg

30 Ground to Overhead @50/40kg 

Saturday 23/1/16

Hero wod: 

MOOSE: 

For time: 

Buy in : 1000m Row

Then 10 rounds of: 

7 facing burpees over bar

3 Thrusters @45/32,5kg 

Cash out: 1200m Run with Med-ball 9/6kg 

Friday 22/1/16

Level 1: 

A. Skill : power clean (10mins)
B. 3 Rounds for Reps:

1min power clean
1min push ups HR
1min wall balls
1min swings 
1min hollow position
1min REST

C. 3 rounds NoT for time:
10 hollow rocks
10 Superman rocks
10 DU
10 KNEES TO ELBOWS (kipping)

Level 2: 

A. 10MINS to find  Snatch of your 1RM 

B. For Time:
25 Ring push ups (feet on the box)
50 HPDL @40/30kg
75  TTB 
100Swings

TIME CAP 23MINS

C. 
3 rounds NOT for time:
20 ring dips
20 -30 UNBROKEN DU
15 UNBROKEN box jumps

D. 
3x 20 hollow rocks
3x 10-20 strict HSPU 

Enjoy!

Thursday 21/1/16

Level 1: 

A. 1.600m Run
B. Back Squat 4x4@85%

C. 10 mins EMOM
Odd: 12x TTB
Even: 10x unbroken DL @50/35-40kg

D. For time: 
21-15-9 
Thrusters 35/25kg
TTB 

Level 2: 

A. Push press 4x4@85%
Back Squat 4x4 @85% 1x4@90%

B. 3x 20 TTB
3x 15 HSPU 
3X 6 TGU 16/12KG(EACH ARM)

C. 3Rounds for time:
12 DL @60/40KG
9 HANG POWER CLEAN @60/40kg
6 pull ups

D. MAX UNBROKEN DU X 10SETS

Wednesday 20/1/16

Level 1

A. 3rounds not for time:
10 ring /stationary dips
10DU
10kipping pull ups

B. 3x 
5-7 strict pull ups
10 ring push ups 
25" Lsit 

C. 15mins amrap of:
5 box jump overs
10 ring push ups 
15 TTB 

D. Skill: kb snatch 

Level 2 : 

A. 4x6 DL @55-60% 

B.
10 MINUTE TIME CAP COMPLETE

15 HANG CLEAN
5 BURPEES
12 HANG CLEAN
5 BURPEES
9 HANG CLEAN
5 BURPEES
6 HANG CLEAN
5 BURPEES
3 HANG CLEAN
5 BURPEES
THE REMAINING TIME COMPLETE AMRAP HANG CLEANS
MENS WEIGHT : 40-50-60-65-70
WOMENS WEIGHT : 25/30/35/40/45

C.
4mins DU :post scores!!! :@ :@ :@ 

D . Not for time: 
30 ring dips
30 HSPU

Tuesday 19/1/16

Level 1: 

A. Warm up 

B. 4Rounds for time of:

21 sit ups
15 Swings 
9 box jumps 

Level 2: 

A. Front Squat 4x4@85% 

B. For time:
400m Run 

3rounds 

21 thrusters 
12 pull ups

400m Run

3 Rounds 
12 STO
12 TTB 

400m Run