Friday 3/10/14

17:30

A. EMOM 10MINS :
5 POWER CLEAN
3BURPEES.OVER BAR

B.  4X5 BACK SQUAT EVERY 2MINS.

C.  5 ROUNDS FOR TIME:
21 FRONT RACK @30/20Kg lunges
15 TTB
9 BOX JUMP OVERS

D. 100 DU

18:30

A. 12mins EMOM :
MIN1: 10 RING DIPS
MIN 2:  3-5 STRICT HSPU
MIN 3 : 12 UNBROKEN KIPPING TTB

B. 
EVERY TWO MINS FOR 12MINS (6SET):
3 PUSH PRESS + 1FRONT SQUAT @75%

C. 9MINS AMRAP OF:
12 WALL BALLS
12 alt. DB Snatch 24/12-15kg

D. Work on a weakness :
Pistols, snatch, oh lunges, kipping pull ups,TTB, Handstand, handstand push ups, ring dips, unbroken box jumps, clean etc...ομως να νσι weakness οχι ευκολα....

Thursday 2/10/14

17:30

A. Deadlift 4x4 @80% 1x2 @90%

B.
30 wall balls
15 burpees
10 DU
30box jumps
15 burpees
10 DU
30pull ups
15 burpees
10 DU
30 TTB
15 burpees
10 DU

C. 9mins EMOM:
MIN 1: 3 strict pull ups
Min 2 : 4 strict TTB
MIN 3: 25" HOLLOW

18:30

A. 12mins EMOM:
MIN 1: 5 POWER CLEAN @70% (touch and go!)
MIN 2: 7RING DIPS
MIN 3: 20-50 unbroken DU

B. Deadlift 4x2 @90%, 1x2 @95%

C. For time :
21-15-9
Thrusters @40/30kg
Burpees over  bar

4mins rest exactly  then ..

For time :

21-15-9
power clean @40/30kg
TTB

4mins rest exactly then

For time:
100 DU
50 RING DIPS

Wednesday 1/10/14

17:30
A. For time :

800m Run
80goblet squat
60 push ups
40 wall balls
20 burpees box jumps
800m Run

B. Push press 4x4 @85%

C.
Hollow and DU 4x20 each

18:30

A. 9mins amrap of :
800m Run
20wall balls
20 pull ups

B. DL 4x2 @90% 1x1@95%

C. HSPU  STRICT
5X 10
5X10 RING DIPS
5X 12 TTB STRICT

D. SKILL. HANDSTAND

Tuesday 30/9/14

17:30
A.
Back squat 4x2 @heavy today
Strict press find your max. Rest as needed

B. 4rounds for times of :
15 pull ups
15 HPDL  
400m Run
3mins rest between rounds

C. 
5mins DU

18:30

A.Find your 1Rep Max (RM) @back squat

B.
Perform FOR TIME:

20 STOH
30 DU
15 STOH
40 DU
10 STOH
50 DU

STOH (Shoulder to Overhead)@50/35kg
DU (Double Under)

C. Hollow rock 4x20
Superman 4x20

Saturday 27/9/14

12:00 all levels

A. Your regular warm up

B.  Pick a weakness for 10 mins ( pistols, kipping pull ups, kipping TTB, clean, snatch, rings , handstand, handstand hold, handstand walk, turkish get up etc)

C. For time :
40 pull ups
10 ring dips
30 Shoulder to OH
10 ring dips
20 squat clean thrusters (clusters)
10 ring dips
10 heavy Swings
10 ring dips

D. 50 strict TTB

Monday 29/9/14

17:30
A. Front squat 4x3 @50/40kg
B.  1strict TTB + 1 PUSH UP
2+2, 3+3 ETC

C. 20MINS AMRAP OF :
10 SWINGS
10 PUSH PRESS
10 BOX JUMPS
D. 4X20 HOLLOW ROCKS
4X MAX secs ring support

18:30
A. 7 mins to find your
1RM SHOULDER TO OH
2mins rest then ..

B. 9mins AMRAP OF:

3 Power Clean @45/35kg (Nicko 60kg)
3 hang Squat clean
3Thrusters
Every time you drop the bar is a 3burpee penalty.. you suppose to go unbroken complex. You can break only between rounds.

C. Front Squat 4x2 @90-95% 1x1 @97%

D. Rind dips strict 5xmax

Friday 26/9/14

17:30
A. 4x10 Ring push ups
4x 10 strict knees to elbows
4x10 hollow rocks

B. 20mins amrap of :
20kb swings
25m Run
20 Burpees
50m Run
20 TTB
75m Run
20 goblet Squat
100m Run

C.
4x6 Front Squat @50kg/30-35kg (spot the girls!!!)

D.10mins of:  Pistols, DU, kipping

18:30
A. 6 rounds of
1 power snatch
2hang snatch
3 OHS
@40-45/25-30kg

B. 7mins to find your 1 RM of:
1 clean + 3 Front Squat +1 jerk

C. 4 rounds for time:
10 push press@40/30kg
10 swings 24/16kg
10 box jumps

Thursday 25/9/14

17:30
A.
4Xmax secs ring support
4x 10 DU
4x 10 kipping

B. EMOM 10 mins of:
5 DL @50kg/40kg

C. 20mins AMRAP OF:

20 swings
40 box jump overs
80 goblet squat

D.  5x 5 strict pull ups
5x10 kipping pull ups
Rest as needed

18:30
A.
15 mins EMOM:
min 1: 10 TTB
Min 2: 5-20 strict HSPU
Min 3: 25-50DU

B.
4x4 strict press @85%-90%
4x6 push press @80-85%

C. 2rounds for time:
21 OHS KB @16/12kg(ENA)
15 burpee pull ups
9 DL @90/65kg
21 ring push ups (feet on a box)
15 TTB
9 OH kb walking lunges (ENA)

Time cap 20mins

D. Skill : handstand

Wednesday 24/9/14

17:30

A. 3 rounds:(NOTFORTIME)
Pull ups x 6
Plank x45-60secs
DUx 15

B.
EMOM 10 MINS
12 PUSH UPS

C.
FOR TIME:
20M Walking Lunges OH 10/5kg
100 swings
20m walking Lunges
50 TTB

D.  3x 15-20" hollow
4x 25 sit ups

18:30

A. 5x max (to max rep της δευτερας)
3χ15 ring dips
3x 12 strict TTB

B. EMOM 12 MINS
1 CLEAN
1 FRONT SQUAT
1 PUSH JERK @ 70-75%

C. FOR TIME:
20 POWER CLEAN @50/35KG
30 DB SNATCH 22-24/12-15KG
40 HSPU
50 REVERSE LUNGES @50/35KG bar front racked

D.
Skill: TGU (turkish get up)
5-7 mins

E. Hollow rocks x50
Hollow position 4x20"

Tuesday 23/9/14

17:30
A. 4x6 push press @40-45/25-35kg
B. 4x6 DL (μπορειτε να δοκιμαστειτε σιγα σιγα )

C.
12mins AMRAP OF:
12 WALL BALLS
12 PUSH UPS
12 TTB

D. 100 DU for time :
Time cap 7mins

18:30

A. 4X6 PUSH PRESS @75-80% (push press NOT JERK)
4X4 DL @85%

B. Every 2 mins for 10MINS (5sets):
Back Squat X3 @75-80%

C. 10mins AMRAP OF:
5X DL @75%
21xWALL BALLS
3 x DL
15 X wall  balls
1x DL
9 x wall balls

D. 5 mins skill of your choice

Monday 22/9/14

17:30

A. 4x 6 strict pull ups
1min rest btw sets

B. 4x4 front squat @45kg/30kg

C. 3rounds for time :
10box jumps
10 kb swings16/12kg
3mins rest
Then 4rounds of the above
Post total time and time of the 3rounds.

D. 100 DU
100sit ups

18:30

A.4x4 Front squat @85%2mins rest
4x4strict press@85%2mins rest

B. StrictPull ups,  4x4-12reps 90secs rest

C. For time :
25 BOX JUMPS
21-15-9 of:
OHS @40/30-25KG (NIKO 55KG)
Burpees over bar
THEN
25 BOX JUMPS

D. 3 ROUNDS NOT FOR TIME OF:
30 RING DIPS (STRICT OR STATIONARY)
1MIN REST
25-40" L- SIT (USE BOXES)
1MIN REST
10 STRICT TTB
1MIN REST

Saturday 20/9/14

Partnet WOD:

PAIR OF TWO:

ONE WORK/ ONE ISOMETRIC
EVERYTIME YOU STOP YOU SHOULD CHANGE

4ROUNDS FOR TIME OF :

25 TTB /hang on the bar
25 DL / hold the bar up
25 pull ups / isometric pull up
25 box jumps /chinese plank

Friday 19/9/14

17:30

A. 4xmax strict pull ups

B.12mins amrap of:

5power clean @30/20kg
10 front squat
15 burpees over bar

C.
30kipping pull ups
30DUx3

Χρειαζομαι τα σκορ απο ολους...!!!! Αλλιως δε μπορω να σας δινω προγραμμα Α και C

18:30

A. 10/8/6/4/2 strict pull ups
1-3-5-7-9 push ups HR αυστηρα!!(εναλλαξ οι ασκησεις)

Β.
6mins amrap of: 
10 ring dips
5 power clean @60/40kg *eleni 37kg

4mins rest then

100wall balls for time 9/6kg

D.
100 DU for time *(μετρηστε και τα unbroken)

Thursday 18/9/14

17:30

A.skill: 10mins kipping pull ups
B. 5x4 back squat @45-50/25-35kg

C. 4 rounds for time:

6 kipping pull ups
12 box jumps
24 sit ups with medball 6/4kg

D. 3x 10 hollow rocks
3x 7 strict TTB

18:30

A.
Front squat 4x2 @90% of 1RM
Deadluf 4x3 @95% of 1RM

B.For time:

100DU
20m walking lunges front rack bar 50kg /30kg
30 TTB
20m walking lunges
100 DU

C.
3X
HOLLOW X20"
UNBROKEN PULL UPS KIPPING x
10-15

Wednesday 17/9/14

17:30

A. Skill: wall climb (5-7mins)

B. For time :

100DU/250 singles
30 burpees
30 wall balls
150DU/350 singles
30 burpees
30 thrusters
100 DU/250 singles
Time cap : 20mins

C. 

5x10 hollow rocks 

5x 10 strict knees to elbows

18:30

A. 4x6 Deadlift @75-80%

B. For time:

400m Run
30 KB Thrusters @12/8kg
30 burpees
800m Run
30 Kb Thrusters @12/8kg
30burpees
400 m Run
Time cap: 20mins

C. 50xkipping pull ups

Tuesday 16/9/14

17:30

7mins amrap of:

Burpees

7mins rest

7mins amrsp of :
7wall balls
14 push ups

5mins rest

7 mins amrap of:

Double unders

Post scores

18:30

Skill : pistols (7mins)

15 mins amrap of :

12 burpees
9 TTB
6 alternating pistols

POST SCORES!!!!

Monday 15/9/14

17:30

HELEN :

400M RUN
21SWINGS
12 PULL UPS/RING ROWS
3ROUNDS FOR TIME

18:30

For Time:
50 Unbroken Double Unders
20 Shoulder to OH
30 Box Jumps
40 Chest to Bar Pull-ups
50 Unbroken Double Unders
40 Chest to Bar Pull-ups
30 Box Jumps
20 Shoulder to OH
50 Unbroken Double Unders

Niko : 70kg Vasia 30kg Men : 45-50kg eleni: 27kg
Time cap : 22mins

Saturday 13/9/14

Partner wod : (pair of two)
2km Run *total
50box jumps
50 DL @60/40kg
50wall balls
50pull ups
50wall balls
50 DL
50 box jumps
2km Run
You can break sets as you may prefer every exercise needs 50reps in total run too.
Time cap 25mins

Enjoy!This is so much fun!!

Friday 12/9/14

17:30

A. Skill: Practice : hollow+Kipping in
10mins
B. 15mins AMRAP OF:

30Singles /15Double unders
9thrusters
7 burpees oever bar
5 knees to elbows

C. 3x 10 back squat 45-30kg

D. 100sit upst

18:30

A. 10mins practice of butterfly pull ups
B. NOT FOR TIME:
3X
20 UNBROKEN WALL BALLS
20 -STRICT HSPU
15 -20 UNBROKEN TTB

C. 4X6 BACK SQUAT @ 70%

15MINS AMRAP OF:
30 DU
12 OH standing lunges @20/10kg
9 wall balls
6 burpees box jumps

D.

3x 15 strict TTB
3X 20HOLLOW ROCKS
3X 10 STRICT PULL UPS

Thusday 11/9/14

17:30

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)

18:30

A. 10MINS to find your Front Squat  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!

Wednesday 10/9/14

17:30

A. SKILL : 7MINS DOUBLE UNDERS
B.
For time :
1200m Run
15 burpees pull ups
15 DL @40-45/25-30kg
800m Run
12 burpees pull ups
12 DL
400M RUN
9BURPEES PULL UPS
9 DL

C. 5SET OF:
15 Hollow rocks
15 superman rocks

18:30

A. 
5x2 strict press @90% 2mins rest between sets

B.
For time :

1600m Run
15 GTO @45-50/30-35kg
15  Ring Dips
1200m Run
12 GTO
12 Ring Dips
800M RUN
9 GTO
9 Ring Dips

C. 4Xmax strict pull ups (girls* can use a purple band)

*1 rep is accepted

D. Hollow position 5x20secs

Tuesday 9/9/14

17:30

A. SKILL: kipping only (no pull ups)

B.
FOR TIME :

100 SWINGS
30BURPEES
100 PUSH UPS HR
30 BOX JUMPS
100 FRONT SQUAT @20/10-15KG
30 BURPEES
100 LUNGES

TIME CAP:25MINS

18:30

A.SKILL :
Spend 10mins for Kipping HSPU

B. Build over the course a heavy DL not more than 7sets. *no dropping-  slowly controled down (SOS- not more than 15mins)

C FOR TIME:
15-12-9

DL @80% OF today's 1RM
HSPU

TIME CAP : 12MINS

Monday 8/9/14

17:30
4Rounds for time of:
21 sit ups
15 Swings
9 box jumps

18:30
For time:
400m Run
3rounds
21 thrusters
12 pull ups
400m Run
3 Rounds
12 STO
12 TTB
400m Run

Saturday 6/9/14

Περιμενω σχολια σας σε καθε μου ποστ κ προγραμμα παρακαλω...Μονο ετσι μπορω να εχω feedback για την προοδο σας δυστυχως και ειναι επισης ο μοναδικος τροπος για σχεδιαζω τον εβδομαδιαιο σας προγραμματισμο συμφωνα με τις αναγκες κ αδυναμιες σας...μη φοβαστε....μην ντρεπεστε..κανενας δεν προκειται να νοιαστει περισσοτερο απο εσας για τις επιδοσεις κ την εξελιξη σας....

Θα χαρω απο Δευτερα να δω περισσοτερα σχολια...κ επισης θα εχετε κ δικο μου σχολιασμο προσωπικα στον καθενα με βαση τα αποτελεσματα..οποτε να ριχνετε κ μια ματια κ στην προηγουμενη μερα...θα ειναι ενας ομορφος τροπος καποιες φορες ανταλλαγης ιδεων...ειμαι ανοιχτη σε ολα..ακομα κ σε παραπονα ;)

ΥΓ. Σχεδιαζω μαθημα για τα Σαββατα..περιμενω απο κατω στα σχολια συμμετοχη για να δουμε ποσο μπορει να ανοιξει αλλη μια ωρα για σαββατο πρωι στις 11:30 ή 12:00...ακουω γνωμες κ για την ωρα

Ευχαριστώ ...καλό ΣΚ!

ΜΑΡΙΑΝΝΑ :)

Friday 5/9/14

17:30

A. Skill: 5mins Double Unders

B.
20mins AMRAP of:

10 wall balls
15 burpees
20 STO
30 singles

18:30

7mins AMRAP OF:
8 power Clean @50/35kg
30 DU

7mins rest then

For time:
30 ring push ups
10 STO
25 ring push ups
8 STO
20 ring push ups
6 STO
15 ring push ups
4 STO
10 ring push ups
2 STO

Thursday 4/9/14

3 rounds for reps :

1mins burpees
1min STO
1min DU
1min box jumps
1min  push up HR
1min REST

18:30

3rounds for reps
1min STO@40/30kg
1min burpees
1min DL@70/50kg *eleni @45kg
1min DU
1min TTB
1min rest

Wednesday 3/9/14

10mins amrap of :

12 push ups HR
8 burpees
4 Front squat

18:30

A.
3 rounds NOT  for time oF:
10 STRICT HSPU
10 STRICT TTB

B.
8MINS AMRAP OF :

12 TTB
8 BOX JUMPS
4SQUAT CLEAN 40/30KG

C.
EMOM 10MINS
BACK SQUAT X5 @75%

Tuesday 2/9/14

A.
2mins thrusters empty bar
Rest 4mins

B.
21-15-9
Box jumps
Pull ups

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

18:30

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