Monday 1/12/14 FIGHT GONE BAD

Καλό μήνα! 

Έφταςε η μερα του αθλητή του μήνα! 

Προς μεγαλη μου απογοητευςη βεβαια ειναι ιςως και η τελευταια φορα που αναδεικνυουμε καποιον καθως αυτο το μηνα τα στατιςτικά σας ανερχονται πολυ χαμηλά σε σχεςη με την κίνηςη του Blog.  Μπορεί να σας φαινεται δυςκολο ιςως η ολη διαδικαςια αλλα εχοντ΅ μονο 3-5 αποτελεςματα τη μερα και αλλες φορες 0 αυτό δεν ειναι καθολου αντικειμενικό με βαςη την δουλεια σας στο Box. 

Για τον Μήνα Δεκέμβριο ο αθλητης του μηνα ειναι ο Κώςτας από το Level 1. 

Σημειωςε μεγαλη βελτιωςη στους χρονους του και στην αποδοςη του καθως κ η συχνοτητα των προπονηςεων του ηταν υψηλή. Αν δεν θέλετε να σταματησουμε την αναδειξη του Αθλητή του μήνα...φροντίστε γι αυτο! 

Μπραβο Κώστα ! 

Διαβάστε το τελευταίο μου άρθρο στο www.rxdnews.gr 

http://www.rxdnews.gr/articles/apo-rookie-se-advanced-competitive-athlete/

Μερα κατά του AIDS. Ενας λόγος για Charity WOD αλλά οπως σας εχω ηδη πει καθε 1η και 15 του μήνα, εχουμε τα Benchmark WODs. Lets see your progress! 

Fight Gone Bad : 

3 ROUNDS for total Reps: 

Min 1: wall balls 

Min 2: push press @35/25kg

Mins 3: box jumps

Min 4: high pull DL @35/25kg 

Min 5: Rowing for Kcal

Min 6: Rest

Saturday 29/11/14

INTRO: 

A. Technique : power clean 

B. 10mins EMOM : 

1power clean + 1 front squat + 1thruster

C. 7mins AMRAP OF 

2 power clean 

4 wall balls

4power clean 

8wall balls 

6power clean

10wall balls etc (you add +2 power clean , +4wall balls in every round ) 

All levels: 

 

A. Warm up: 

 400m Run

12 pull ups

14 push ups

16 lunges

18 sit ups 

20 air Squat 

X 2Rounds

B. Back Sauat 

5 reps @65%

4reps @75%

3 reps @ 80%

2reps @85%

1 rep@90%

5reps @ 80%

3reps @90%

1 rep @101%

C.  Clean and Jerk build over the course 

D. Build over the course

Tuesday 2/12/14

INTRO : 

A. 3 mins jumping Rope

B. Front Squat technique with a pipe

C. For time: 

10 burpees

20 lunges

30 sit ups

40 Air Squat 

50 jumping rope

40 Air squat

30 Sit ups

20 Lunges 

10 burpees 

Fitness: 

A. Back Squat 4x6@75% 

B. 3x 

7 strict pull ups

14 ring push ups 

C. 3sets for times of:

3rounds for time of: 

10box jumps

10 Swings @16/12kg 

Performance :

A.  EMOM 10mins :

4reps x Back Squat

B. DOUBLE DT!!!!

10 rounds for time with your partner of:
12 Deadlifts @60-65kg/45kg
9 Hang Power Cleans @60-65/45kg
6 Jerks @60-65/45kg

Scale the load as needed with your partner
Ping Pong the rounds:
So one person does one round, then the other does the next

Friday 28/11/14

Intro:

A. Skill : 5 mins work your kipping pull ups
5mins work your KB Swing

B. For time:
100 KB SWINGS +25 BOX JUMPS
100 OH Lunges + 25 push ups
100 knees to elbows + 25 wall balls

Level 1 :
A. 3x
10 x unbroken box jumps
15 x STOH UNBROKEN (MONO!!!) @40/30KG

B. 4 ROUNDS FOR TIME:
25 OH LUNGES 30/20KG
25 WALL BALLS
25 PULL UPS
25 KB SWINGS
TIME CAP : 20MINS

C.3x  TTB x 10 strict
3x handstand hold x20secs

Level 2:

A. 3x
12 pull ups
12 wall balls
6 hang clean
(Unbroken reps)

B. For time:
25 HSPU
50 POWER CLEAN @50/40KG
100PULL UPS
25 TTB
50 OH LUNGES @40/35KG
100 DOUBLE UNDERS
Time cap: 20mins

C. Skill: handstand hold

Thursday 27/11/14

A. EMOM  12 mins :

Min 1: 10 unbroken box jumps

Min 2: 12 push ups

Min 3 :15 unbroken swings 

B. 5mins AMRAP OF : 

10 burpees 

10 pull ups

3mins rest 

5mins AMRAP OF: 

10 goblet Squat 12/8kg KB

10 knees to elbows

3 mins rest 

2mins as many reps as possible of :

Double unders

Technique: Thrusters

Level 1 (Fitness) : 

A. 4x max reps strict TTB 

4x max reps strict pull ups

2 mins rest between rounds ( 10 double unders in every 2mins rest)

C. STRICT PRESS FIND YOUR 1RM 

B. EMOM 15mins of: 

Min 1: 15x  push ups 

Min 2: 5x  Hang clean @70% 

Min 3: max reps x ring dips

C. Technique ( αν υπαρχει χρονος ) : 

Push press  (μεχρι 5stes -build over the course

Level 2 

A. Front squat 4x6 @80% 

Push press 4x6 @60/40kg (touch and go) (2mins rest = 250m recovery run) 

B. For time : 

40 kcal Row 

40 wall balls 

40 box jumps

40 DB snatch @20/15kg 

40 DU 

40 OH DB walking lunges 

Time cap: 17mins 

C. Hollow rocks 4x20reps

Handtsand facing the wall (hollow) 30secsx4times 

Wednesday 26/11/14

Intro:
A.  9 mins AMRAP OF:
2x TGU
4x pull ups
8c swings
14x push ups

3-5mins Rest then...

B. Tabata Squat
8x 20secs /10secs rest
1min Rest
Tabata Sit Ups
8x 30secs/10 secs rest

C. Technique : turkish get up

Level 1:

A.DEADLIFT

8reps @75%
6reps @80%
4reps @85%
2reps @90%

B.
4sets not for time:
5 strict pull ups
10 strict ring dips
15  DU 

C. For time: 
15-12-9
Box jumps 
DL @70/50kg

5mins rest
3 rounds for time of
400m Run
15 pull ups
5 mins rest

For time 20 wall climbs

Level 2:

A. Power snatch
5reps @50%
5 reps @60!%
5 reps @65%
3reps @70%
2 reps @80%
1 rep @90%

B. EMOM 9mins of:
min 1: 7-10 strict TTB
Min 2: 10 strict ring dips
Min 3: 15 ring rows (feet on the box)

C. 4 rounds for time:
5wall climbs
15 OHS @50/35kg
20 pull ups

Tuesday 25/11/14

INTRO : 

 A. 3mins Double Unders

B. 3 rounds for time : 

400m Run 

20 knees to elbows 

10 box jump overs

C. Technique of Dead lift

D. Stretching !!!!

Level 1: 

A. EMOM 15 mins of: 

Min 1: L-Sit x max secs 

Min 2 : 5 x clusters (clean+thrusters) @40/30kg

Min 3:  20 swings 

B. False grip strict pull ups 4x5 reps

C. 15mins AMRAP OF : 

12 Burpees plate

8 OH LUNGES 

6 TTB 

D. DOUBLE UNDERS TECHNIQUE 5mins 

Level 2:

A. Deadlift 4x6 @75-80%

OHS 4x6 @75% 

In rest periods x15DU

B.  EMOM 21 mins : 

Min 1: 7-10 x TTB

Min 2: 4x clusters @50/40kg 

Min 3: 7x  Burpees over bar

C. 3 rounds ( not for time ) of: 

10 x pistols (each leg)

20-25secs x L-Sit 

7x10 chest to Bar Pull ups 

D. stretching