Thursday 31/7/14

5rounds for time of:

400m Run 

30 wall balls

30 box jumps

Wednesday 30/7/14

For time: 

21/18/15/12/9/6/3

 DL @ BW 

Jump squat over bar 

Tuesday 29/7/14

17:30 

For time:

100 swings

100 box jumps

100 push ups 

100 DU

18:30

100 OHS 40/30kg 

Every time you drop the bar 3 strict pull ups 

Monday 28/7/14

7mins amrap of:

2/4/6/8/10/12 etc 

Power clean @40/30kg ALL AND ADVANCED SAME WEIGHT

shuttle run

3mins rest exactly then 

7mins amrap of:

2/4/6/8/10/12 etc 

Pull ups 

OH Bar Lunges (empty bar ALL)

17:30 and 18:30 same workout

Friday 25/7/14

17:30 

20mins amrap 

5 STO

10 burpees box jump over

15 DU

18:30

20mins amrap of:

5 snatch 

10 OHS 

15 DU

Thursday 24/7/14

17:30

5rounds for time:

20 Swings 

20wall balls 

20 DU

20 DL

18:30

For time :

50 TTB 

30 DL @85/55kg (vasia) ( eleni @45kg) 

20 Burpees box jump overs

400m Run

Wednesday 23/7/14

17:30

15mins amrap of:

12 TTB 

12 thrusters

12 hpdl

18:30 

AMRAP 6 minutes:
4 Thrusters@50/35kg
6 Front Squats 
12 Chest to Bar Pull-ups

4mins rest exactly

For time (time cap 4 min):

30 Deadlift @65/45kg (eleni 40kg)

20 Lateral Burpees,

400m Run

Tuesday 22/7/14

17:30 

3rounds for time 

15 DL 

20 pull ups

30 DU

18:30

3 rounds for time of:

(One bar same weight)
deadlifts x 21 reps @55kg/35-40kg
pull-ups x 15
front squats x 9 reps 

Monday 21/7/14

17:30 

For time :

20 swings

20burpees plate

20 OH plate Lunges

20 push ups HR

18:30

 EMOM 12 mins

1 Cluster (Squat Clean+ Thruster)

1 OHS @ 70%

4 mins rest exactly Then..

8mins amrap of:

15 box jumps

20 wall balls

25 pull ups

30 DU 

Friday 18/7/14

17:30

Tabata this:

8sets of 20" work 10" rest in each exercise

Burpees

Thrusters

Pull ups

Box jumps

18:30

5 rounds for time of :

TTB unbroken x 6

KB Swings x 12

DU x 24

Thursday 17/7/14

17:30 

15 mins amrap of :

5DL@35-40kg/25-30kg

10push press

15box jump

18:30

15mins amrap of:

5snatch @40/25-30kg

10OHS @40/25-30kg

15 DU

Wednesday 16/7/14

Both 17:30, 18:30 class

5rounds : EMOM
6 hang clean
20kb swings
40" planche
10 TTB (unbroken at 18:30 class)
1min Wall balls amrap goal is 30reps

1min rest

Tuesday 15/7/14

17:30

For time: 

100 Thrusters

In every min on the min 3burpees 

18:30 

For time :

1000m Run

100 DU

50 HSPU

25 C2B pull ups

Friday 11/7/14

17:30

For time :
400m Run
90DU
60 wall balls
30 pull ups
15 burpees plate
400m RUN

18:30

EMOM 12 MINS
1 SNATCH + 2OHSQ @70%
5MINS REST

5ROUNDS FOR TIME
5HANG SNATCH @65%
10  C2B PULL UPS
20 PISTOLS (10EACH)

Thursday 10/7/14

17:30

Partner wod
7mins amrap of :
10KB Swings(each partner)
10m partner carry (10m each)
3mins rest
7mins amrap repeat the above

18:30

20mins amrap of :

9 STO @40/30kg
7HsPu
5 box jump overs

Wednesday 9/7/14

17:30

7 rounds for time:
15box jumps
12 push ups HR
9 Dl @45-50/35kg

18:30

For time:
150 wall balls
90 box jumps
30 thrusters

Tuesday 8/7/14

17:30

15mins amrap of :

10m bear crawl
15 burpees
25 TTB
30 wall balls

18:30

EMOM 12 mins
2snatch @80%
1 burpee

5mins rest

8mins amrap of
12 Dl @75%
24 DU

Friday 4/4/14

17:30
Cindy
29mins amrap of
5 pull ups/ring row
10 push ups
15air squat

18:30
For time :
Buy in
10 Dl @80%
4rounds
12 TTB
12 wall balls
2rounds
30DU
30 box jump overs
Cash out
Strict  Pull ups  max reps

Αποτελεσματα πηρα μονο απο βασια και μπορω να πω οτι ειμαι πολυ ευχαριστημενη με το ατομικο της ρεκoρ στο power clean!!!Bravo Vasia!!!!
Σπι ρδω κ περα θελω να βαζετε ολοι αποτελεσματα χρονους/κιλα / rounds και να ριχνετε κ μια ματια στα σχολια που θα σας κανω στην ημερα του προγραμματος οχι στης επομενης!

Ευχαριστω..καλη προπονηση

Thursday 3/7/14

17:30
10 mins amrap

10 power clean
8 front squat
6 push press

18:30
Take 10mins to build your 1RM Power clean

Then

3rounds of
12 power clean @70%
24 burpees

Wednesday 2/7/14

17:30
3rounds for time

30 wall balls
30 box jumps
400m Run

18:30

100 DU
40ttb
40 wall balls
40 power clean @40/30kg (niko @60kg)
40 burpees

For time