Monday 30/9/13

21-18 reps

DL

Facing Burpees 

Lunges 

400m run

15-12 reps

Thrusters

Swings

400m Run

9-6-3 reps

Hspu 

Pull ups

Saturday 28/9/13

Αυριο 28/9 το μαθημα δεν θα γινει.Η σχολη θα παραμεινει κλειστη λογω σεμιναριου. Ραντεβου Δευτερα πρωι στις 10πμ.

Ευχαριστω

ΜΤ

Saturday 21/9/13

Five rounds for time of:

10 Thrusters 

20 Pull-Ups

Run 400 Meters

Wednesday 18/9/13

“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

135/95 lb. Power Cleans x 3 reps

Push-Ups x 6 reps

Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. 

Tuesday 17/9/13

Support me by http://oneincredible.spreadshirt.com/marianna-tzourtzek-support-tee-A13485827

Work

Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Power Clean

60 seconds of  Box Jump Overs

60 seconds of  Push Press

60 seconds of Burpees

60 seconds of Rest

Monday 16/9/13

4 rounds

30 HPdL

30 burpees over bar 

400m run

Saturday 14/9/13

15mins amrap of:

6ttb

8burpees

10 wall balls

12 swings

Friday 13/9/13

5 rounds for time of

10 hang clean thrusters

16 alternating reverse lunges 

30 du

Thursday 12/9/13

100 thrusters @30/40kg

Every 20 reps

10 push ups HR

20 sit ups

30 DU

Monday 9/9/13

For Time 

Run 1000 Meters

90 Double-Unders

60 Power Cleans 

45 Box Jumps

Saturday 7/9/13

For Time:

100DU

50 wall Balls

40C2B

30 burpees

20 KB Swings @24kg

Friday 6/9/13

3 rounds

45" work 

15" rest

 

thrusters

DU

TTB

Thursday 5/9/13

Watm up :gymnastics warm up

Skill : double unders

Wod :

5 rounds :

20 sdlhp

20push ups HR

20 box jumps

20 sit ups

Advanced @18:30

4min amrap 

6ttb 

8burpees

2 mins rest

4mins amrap

10 wall balls

12 swings

2mins rest

4 mins amrap

6ttb

12 swings

2 mins rest

4 mins amrap 

8burpees 

10wall balls