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

Monday 24/11/14

Καλημέρα και καλή εβδομάαδα! 

INTRO: 

A. EMOM 10 mins 

Odd mins : 12 box jumps

Even mins : 10 push ups

B. For time : 100 thrusters 

In every min 3reps Burpees:  penalty. When clock starts you start with the penalty! 

C.  100 sit ups ( not for time)

D. Technique of : push press 

Level 1: 

A. EMOM 16 mins : 

Odd mins : 10 kipping pull ups

Even mins : 10 pistols 

B. In 15 mins you have perform 

150 wall balls

30 pull ups 

In The remaining time  : 

Double unders for reps 

*score is total reps of the whole workout

Level 2: 

A. Strict pull ups 4x 10

Strict TTB 4x 12

B.  FOR TIME:

90  wall balls 9/7kg

70 KB snatch (35 each arm)@16/12kg

50 over box jump 

30 TTB

10HSPU 

Time cap 20mins 

C.  EMOM 10 mins :

1snatch + 2 jerk behind the kneck+2 OHS @60% 

Saturday 22/11/14

Olympic Weight Lifting Day:

A. Warm up:

3 rounds :

15 air squat 

20 sit ups

20 back extensions

10 box jumps 

B.  Drop snatch (snatch Balance) 

5 sets different loads (build over the course)

C. Emom 10mins :

1 power snatch + 1 hang squat snatch + 1OHS 

D.  Build over the course your Squat Clean

E. Clean pulls 3x3 @120% of 1RM

Friday 21/11/14

Morning!

 

Ευχαριστώ
Coach

INTRO:
A.
For time :
15Burpees
25 thrusters @20/15kg
50box jumps
75 swings
100 push upS
Time cap : 23mins

B. Technique : Kipping knees to elbows/ toes to bar

Level 1:

Α. 10MINS TOTAL AMRAP:
1min AMRAP : DU
2mins AMRAP : BOX JUMPS
3mins AMRAP: PULL UPS
4mins AMRAP: DL @60/40KG

B. 17:30

100 DU
5 rounds Cindy
80 DU
5 rounds Cindy
60 DU
5rounds Cindy
40 DU
5 rounds Cindy
20 DU
5 Rounds Cindy

ps. Cindy (5 pull ups,10push ups,15 Air Squat)

Level 2 :

Burprees Suck!

12 burpees
12 thrusters @40kg/30kg
12 burpees
12 power snatch @40/30kg
12 burpees
12 push Jerks @40kg/30kg
12 burpees
12 Hang Squat Clean @40kg/30kg
12 burpees
12 OHS @40kg/30kg

Thursday 20/11/14

Έχω κέφια λέμε!

Ιntro:

A. 7 mins cindy :

5 pull ups

10 push ups 

15 Air squat

Rest 10 mins - dynamic stretching

B. 

EMOM 20mins : 

ODD MINS: 10 oh plate walking Lunges

Even mins : 10 KB swings

C. Focus on technique at the Thruster

Level 1: 

A. EMOM 18mins :

Min 1 : 20 secs handstand hold facing the wall

Min 2: 10 TTB 

Min 3: 7 Ring push ups (feet on the box) 

B. 3 rounds for time :

25 DU

25 burpees pull ups

Time cap 15mins 

C. Technique on kb Snatch 

Level 2: 

A. 14 mins EMOM OF: 

ODD MINS: 12 unbroken box jumps

Even mins : 5 -7 strict HSPU 

B. 3 rounds for time : 

30 DU

15OHS 16/12kg KB 

7 burpees pull ups 

time cap 15mins

C. 10mins to FIND YOUR 1RM Squat Clean 

Wednesday 19/11/14

INTRO :

A. 3x 

10 push ups hand release

20 box jumps

30 abmat sit ups

B. 

3 rounds for time: 

10 kipping pull ups

30 burpees

10 wall balls

30 knees to elbows

 time cap : 18mins

C. Technique at Front Squats

Level 1: 

A. EMOM 12 mins : 

Min 1: 12 TTB

Min 2: 10-24 DU

Min3 : 12- 20 unbroken wall balls

B. 16 mins AMRAP OF: 

6 KB Push press 2x16kg/12kg

12 box jumps

24 HPDL 

C. 

Thruster Ladder ανα τρία άτομα  ανεβασμα (1 min rest between)

1) @35kg 1rep

2) @40kg 1 rep

3) @45kg 1 rep 

4) @50kg 1 rep

5) @55kg 1 rep 

6) @60kg 1 rep

7) @65kg etc until fail

Level 2:

A. EMOM 18mins : 

Min 1 : 10 oh walking lunges @40/30kg

Min 2: 10  burpees over bar

Min 3: 10 TTB

B. For time : "ELIZABETH"

21-15-9 

clean @60/50/40kg 

ring dips

C. 100DU for time

Tuesday 18/11/14

Good Morning Greece, 

INTRO: 

A. 

100 SINGLES 

10 pull ups

20 push ups

30 ραχιαους 

40 κοιλιακους 

50 προβολες

Β. 

FOR TIME: 

10 PULL UPS

20 BURPEES plate

30 WALL BALLS 

40 RING ROWS

50 SWINGS

40 RING ROWS

30Wall balls

20 burpees plate

10 pull ups

Time cap : 25mins

Level 1: 

A. 10mins EMOM : 

MONA: 20 KB Swings @16/12kg 

ZYΓΑ: 10 PULL UPS

B. For time: 

20 burpees plate

40 KB Thrusters @16/8kg x2 

60 TTB 

80 OH KB Lunges 

100 DU 

Time cap 25mins 

C. 5x 20 hollow rocks

Level 2: 

A. 8 mins AMRAP FOR QUALITY:

5 strict pull ups

20 hollow rocks 

B. 

5 rounds : in 25mins  Every 5mins must perform 

400m Run 

10 TTB

10 box jumps 

C. 150 DU

Saturday 15/11/14

Καλημερα, 

Μερα αφιερωμενη σε τεχνικη Αρση Βαρων! Σημερα βεβαια θα δουμε λιγο τις αντοχες μας κ κατα ποσο αντιλαμβανομαστε την τεχνικη!

Καλη επιτυχια στον Coach μας Νικο για το τελευταιο και πικαντικο qualifierγια το Zagreb Throwdown 2014!!! 

Νικο με απολυτη συγκεντρωση και αυτοπεποιθηση θα φτασεις μεχρι το τελος! Μπορεις! 

Φιλακια και ο,τι χρειαστεις εδω ειμαι, Παντα! 

 Coach

A. Warm up

B. 4x
10 strict ttb
20 sit ups
20 back extensions

C. Take 15 mins to find 1 RM  Clean

D. 3x3 clean pulls @110-120% of 1RM CLEAN 

E. 6 X 1 POWER SNATCH BUILD OVER THE COURSE

F. SNATCH PULLS 4X2 @120% OF 1 RM

WOD :
FOR TIME :

5 ROUNDS :
5 POWER SNATCH @60%
15  BOX JUMP OVERS

Friday 14/11/14

INTRO: 

A. Warm up

B. 3mins Double Unders

C. "HELEN" 

3 rounds for time of: 

400m Run

21 swings 

12 pull ups 

D. Technique

Level 1 :

A. 9 mins EMOM OF: 

10 x kipping pull ups

10 Ring Rows

20secs handstand hold - chest to the wall (only nose and toes touch the wall!!)

B. 3mins Double Unders

C. "HELEN" 

3 rounds for time of: 

400m Run

21 swings @24/16kg as RXed 

12 pull ups 

D. 4x 20 reps (10each) KB snatch keep it light!! 

Level 2:

A. 9mins EMOM OF:

10 x unbroken box jumps

12x UNBROKEN TTB

14 x Ring Rows ( feet on the box )

B.  "HELEN" 

3 rounds for time of: 

400m Run

21 swings @24/16kg as RXed 

12 pull ups 

C. 4x 

25x pistols

25x DU

Monday 17/11/14

There are 3 unwritten rules in CrossFit: 

1. You do NOT cheat reps

2. You do NOT complain 

3. When you finish, you go cheer another athlete on.

This what makes CrossFit so amazing and lets make sure these traditions are being passed along.

Coach 

Intro:

A.  4sets of: 

Push Up x 15
Strict pull ups x 10
High Box Jump x 5

A. 5 rounds for time: 

20x DU /50 x singles ( σκοπός είναι να μάθουμε γρήγορα τα Double Unders)

30 Swings 

Time cap 15mins 

C. 4x 

20 Hollow Rocks

20 Superman Rocks

10 Broad Jumps

D. Technique of kipping 

Level 1: 

A. Wall climb x 3-5 

Hollow - hanstand hold face the wall x 20secs

L-sit x 25secs

B.  7 rounds for time: 

12 x box jump over 

15 x goblet squat @16/12kg

18x TTB 

Time cap 25mins

C. Strict pull ups 4x max 

D. Find a weakness to work on! 

Level 2:

A. Test: Handstand Push Up :
Max Rep x Handstand Push Up
75 x Hollow Rocks
75 x Superman Rocks

B. 6 rounds for time : 😈👿👿👹👹👹

6x power clean @60/40kg 

6x HSPU 

6x  strict pull ups

Time cap 15mins

C. Men @24kg KB /women @16kg KB test: 4xmax reps swings unbroken 2mins rest between

D. Find a weakness and nail it! 

Wednesday 12/11/14

Καλημέρα Ελλάδα, 

 

Τωρα που οι ρυθμοι μου επανήλθαν και φυσικα πηρατε ολοι τις απαντησεις σας των τελευταιων ημερων, εγω με τη σειρα μου να σας ευχαριστησω για την υποστηριξη και για τα συγχαρητηρια. Μεσα στις επομενες μερες θα παραθεσω αρθρο για την εμπειρια που ειχα στην Σιγκαπουρη..το αστειο ειναι οτι εχω μονο βινετο εκτος του τελικου που αξιζε να τους κανω λιγο ρεζιλι και δυςτυχως φωτο μου δε βρηκα πουθενα πρωτη φορα σε αγωνα χαχαχα...αν και νικητρια! Τι να πεις!

Η μερα σημερα ειναι λιγο ζορικη...μην αποφυγετε την προπονηση παρτε την σαν ενα μεγαλο τεστ αντοχων και ισως να δειτε κατα ποσο εχετε βελτιωθει ...δεν θελει φοβο, θελει αυτοπεποιθηση..

Θα χαρω να δω αποτελεσματα απο ολους σας! 

INTRO :

A. 3x

Strict pulls (band can be used) x 5 (on the last rep hold 3secs)

Push ups x max unbroken

Plank x max secs 

B. 3mins double unders x max reps

C. 12mins AMRAP OF: 

3 knees to elbows

3 wall balls 

6knees to elbows 

6wall balls 

In every round you add +3reps ine every movement. 

Post scores in reps.

D. Skill : kipping 

5x 

15-20 secs hollow then move to pull up bar and try kip 

Level 1: 

 

A.  Max effort (ME) 

5x ME false grip on rings

5x ME negative pull ups false grip 

B. For time: 

100 pull ups 

100 Swings 16/12kg

100 DU 

100 box jumps 

Time cap :25mins

C. Hollow 5x 20" , superman rock 4x20 reps

Level 2: 

A. 3x 

8-12 kipping TTB 

10-25 unbroken DU

12 ring Row (feet on the box) 

B. For time: 

100 wall balls 9/6kg

100 chest to bar  pull ups 

100 pistols

100 DB snatch @24/17kg 

Time cap: 25mins 

C. 100 sit ups 

Thursday 13/11/14

Intro: 

A. 4x 

10x KB swings

12 x box jumps

14 x push ups HAND RELEASE 

B.  4mins Double Unders  in every min 5 burpees

C. 

5 rounds for time of: 

5 x kipping pull ups

10 x burpees 

15 KB SDLHP ( sumo deadlift high pull) 

D. 4x (not for time) 

25 knees to elbows 

25 hollow rocks 

Level 1: 

A. 3sets x 

20secs x Handstand hold chest on the wall 

10x strict TTB 

10x ring Dips /stationary (NO Bands) 

B. 4 rounds for time of:
KB Push Press x 15 reps
Bar Facing Burpees x 15 reps

Rest 4 minutes then . . . 

4 rounds for time of:
 Pull-Ups x 20 reps
Box Jumps x 20 reps

C. 10/8/6/4/2 (NOT FOR TIME)

Strict pull ups

Push ups HR

D. Αν υπάρχει χρόνος! 

100DU για χρόνο!!! Time cap 10mins 

Level 2:

A. Climb the ladder : 

1 strict pull up+ 1 hspu

2 strict pull ups + 2 hspu

3+3 etc until you fail 

Time cap 10mins 

B. For time:

50 swings @20-24/16kg 
40 box jump
30 pull ups
20 OH lunges reverse @40/30kg
10 TTB unbroken 
20 OH lunges reverse @40/30kg
30 pull ups
40 box jumps
50 swings
time cap 23mins

C. HANDSTAND HOLD (10mins) 

Tuesday 11/11/14

Καλημερα CrossFitters, 

Επισημα πλεον, θα μας βρειτε στην σελιδα της CrossFit.com στο www.maps.crossfit com οπου μπηκε κ η δικη μας κουκιδα στον χαρτη της CrossFit. Τωρα καποιος που θα ψαξει μεσω του main site τα πιστοποιημενα γυμναστηρια της Ελλάδας θα μας βρει και εμας εκει!

Intro:
A. Warm up
B. Dynamic  Stretching

C. 3mins Double Unders

D. 7 mins AMRAP OF:
30 BURPEES
20 PULL UPS

3MINS REST THEN..

5MINS AMRAP OF:
15 BOX JUMPS
10 SIT UPS

LEVEL 1:
A. 8MINS EMOM OF:
min 1: 10 -15 unbroken box jumps
Min 2: 12 -15 V-sit
Min 3: 10-15 kipping pull ups unbroken

B. 4mins amrap of:
20 ttb
30 box jumps
20 SDLHP (heavy)
30 burpees
20 STOH @40/30KG-25KG
30 WALL BALLS

2MINS REST THEN

FOR TIME:
20 ttb
30 box jumps
20 SDLHP (heavy)
30 burpees
20 STOH @40/30KG-25KG
30 WALL BALLS
TIME CAP :15MINS

C. 3MINS DU

Level 2:
A. 9mins EMOM OF:
min 1: 40secs L-sit
Min2: 12 -16 alt pistols
Min3: 10-15 unbroken kipping pull ups

B.
3 MINS AMRAP OF:

20kcal row
30wall balls
20 TtB
30BOX JUMPS
20 SDLHP KB HEAVY
30 BURPEES
20 STOH @50-55/40KG

1MIN REST THEN..

6mins AMRAP OF:

20kcal row
30wall balls
20 TtB
30BOX JUMPS
20 SDLHP KB HEAVY
30 BURPEES
20 STOH @50-55/40KG

2MINS REST THEN..

FOR TIME:

20kcal row
30wall balls
20 TtB
30BOX JUMPS
20 SDLHP KB HEAVY
30 BURPEES
20 STOH @50-55/40kg

Post scores and Comments please!

Coach

Monday 10/11/14

INTRO:
A. 3sets of:

10strict TTB
10 Ring Rows
10 unbroken wall balls

B.
25Mins  AMRAP OF :
400m Run
10pull ups
15 Swings
20 sit ups

LEVEL 1:
A. 3X
12-15 X UNBROKEN KIPPING PULL UPS
12-20X PISTOLS
15-50 UNBROKEN DOUBLE UNDERS

B.
For time:
400m Run
10 Thrusters @45kg/30-25kg
30kcal row
20 push press @40kg
50DU
30 clean & jerk @35/25kg
Time cap 20mins

C. 4x
Dl x 8 @65%
45secs rest
LSitX 40secs
45secs rest
Strict TTB x 10
45secs rest

LEVEL 2 :

A. 3x
Strict pull ups x 5-10
Unbroken DU x 20-50
OH walking Lunges x 10 @40-45/30kg

B. For time:
10 DL @100/70kg
15 TTB
20 Thrusters @ 16/12kg KB
15 TTB
30 wall balls
15 TTB
40 alt kb snatch @16/12kg
15 TTB
time cap: 18mins

D. 4x 25sit ups
4x 60secs plank

Saturday 8/11/14

Σήμερα το μάθημά μας είναι βασισμένο στην Άρση Βαρών

A. Power Snatch (focus at the second pull-very explosive legs)

4x5 

B. 4sets

1x power Snatch + 2x OHS 

C. Power clean (στο στριψιμο εδω θα πρεπει να αφοσιωθειτε περισσοτερο στην προσγειωση των ποδιων και περισσοτερο στις φτερνες. Πρεπει να δωσετε υψος στην κινηση καθως οι αγκωνες θα οδηγουνται προς τα πανω (και οχι προς τα πισω οπως κανουν οι περισσοτεροι κ ειναι λαθος)

4x3 reps 

D. EMOM 10 mins : 

1x power clean + 2x Hang power clean + 1x Front Squat 

E. WORKOUT OF THE DAY: 

7 mins AMRAP OF: 

 1 power clean 

2 push press

2 power clean 

4push press

3 power clean 

6push press etc.

Every round you add +1rep power clean and +2reps push press

Friday 7/11/14

Friday Bitches!

INTRO:

A. Emom 16mins :

Min 1: L-sit for max reps 

Min 2 : push ups max reps 

Min 3 :  max rep wall balls

 B. For time :

1000m Row

50 air squat

100 push ups

400m Run

Time cap 20mins

C. Box jumps - 6x 5 unbroken (work the tempo jump up-bounce on the floor rest on the box)

30secs rest between sets

Level 1 : 

A. 3sets not for time: 

10 unbroken box jumps

12 pistols alt

25DU 

B. For time : 

3 rounds : 

21 wall balls 

12 TTB 

2 rounds 

21 pull ups

12 burpees box jumps

1 round : 9-7-5

ring dips 

clean jerk @40/30kg

Time cap : 21mins

C. 10/8/6/4/2 pull ups(strict) - push upsHR

Level 2: 

A.

4sets not for time of: 

12-15 unbroken box jumps

16-20 alt pistols

15-50 unbroken DU

B. For time : 

 3 rounds : 

5 clean and jerk 50/40kg

15DU 

3rounds : 

5 power Snatch @40/30kg

15 burpees

2 rounds : 

6Ring Dips

12 HSPU 

C. 3x 

8x strict pull ups 

30secs rest

8x DL @75% 

30secs rest

8x Ring Rows (feet on the box)

30 secs rest

8x TTB 

D. (Προαιρετικά) 4x 

 Handstand (chest on the wall only nose and toes should touch the wall!! Try to find hollow on the handstand) x 30secs 

30 secs hollow position

Thursday 6/11/14

Intro : 

A. 3 rounds not for time 

10-12 X hollow rocks

15 X Kb swings

5x strict pull ups 

B. 

EMOM 12mins of : 

Min 1: 7 burpees 

Min 2: 12 knees to elbows

Min 3 : 15 air squat 

C. 4 sets : 

Ring support X max secs

10 DU 

Level 1: 

 A. 3 sets not for time of:

10x unbroken kipping pull ups

10x unbroken wall balls

15-25 DU 

B. For max reps 

2mins pull ups 

3mins rest then..

8mins amrap of : 

10 heavy kb swings 

20 DU

THEN 2mins push ups HR for max reps

C. Emom 10 mins of : 

12 burpees 

D. 3x 

20 x hollow rocks 

20x superman rocks 

30secs plank 

Level 2 : 

A. 3 sets not for time: 

10-12 pistols (alt. leg)

5-10x strict pull ups

10 unbroken box jumps

B. In the running clock you perform :

3 rounds for time of:

Power snatch x10 @40/25kg 

20 box jumps 

When the timer hits 10:00mins : 

3 rounds for time of: 

15 push press 

15 TTB

When the timer hits 20:00 mins:

For time:

500m Row 

20 burpees over the Bar

Wednesday 5/11/14

INTRO:

A.
4sets not for time:
Max reps X  strict pull ups
10x box jumps
10x strict knees to elbows

B.
4 Rounds for times :
10 burpees
15 wall balls
20 knees to elbows
25  Walking Lunges
2mins rest between rounds

C. 3mins Double Unders

Level 1 :
A. 4 sets not for time of:
Max repsX strict pull ups
10 X RING DIPS
10 X BOX JUMPS

B. 4ROUNDS FOR TIMES OF:
10 BURPEES
15 pull ups
20 wall balls
25 double unders
2mins rest between rounds

C. Work your pistols

Level 2:

A. EMOM 12 MINS OF:
min 1 :  20 hollow rocks
Min 2:  max ring dips in 40secs
Min 3 : 1 strict pull up + 2 kipping pull ups + 3 chest to Bar pull ups ( they should be unbroken)

B. 4 ROUNDS FOR TIME:
10 HSPU
15 THRUSTERS @30/40KG
20 BURPEES OVER BAR
25 DU

C. (ΠΡΟΑΙΡΕΤΙΚΟ)
50 PISTOLS

Tuesday 4/11/14

ΙNTRO: 

A. 3x 

100 singles

10 wall balls

10 burpees

10 lunges alternating

B. For time: 

500m Row

20 burpees plate (jump on the plate)

40 box jumps

60 knees to elbows

20m walking lunges OH plate10/5kg

Time cap: 17mins 

C. 4x

25 sit ups

25 DU /100 singles 

Level 1:

A. 

10mins EMOM: 

Odd mins : 10 push ups HR

Even mins : 10 TTB

B. FOR TIME: 

400m Run 

15 STOH 

25 front squat

35 pull ups

500m Row 

Time cap: 15mins 

C. Skill : Handstand against the Wall 

Level 2 : 

A. Max reps in total of:

30 secs PUll ups

30secs rest

30secs TTB

30secs rest 

30 secs handstand hold on the wall

30secs rest

45 secs PUll ups

15secs rest

45secs TTB

15secs rest

45 secs handstand hold on the wall

15 secs rest

60secs pull ups

60secs TTB

60secs handstand hold on the wall 

B. For time:

1000m Row 

15 STOH @45kg/35kg

25 Front squat @45/35kg

30 HSPU

100DU 

Time cap : 20mins

C. 4x 

15 hollow rocks 

10secs ring support

Monday 3/11/14

Καλημερα,

INTRO: 

A. 3x 

100 singles

10 push ups

15 sit ups

20 ραχιαίους (back extensions)

B. FIGHT GONE BAD : 3 Rounds for total reps: 

1min wall balls

1min SDLHP

1min box jumps

1mins push press 

1min kcal Row

1min Rest 

C. 3x ( προαιρετικά)

25 knees to elbows 

25 DU /100 singles 

Level 1:

A. 

10mins EMOM: 

Odd mins : 10 push ups HR

Even mins : 10 TTB

B. FIGHT GONE BAD : 3 Rounds for total reps: 

1min wall balls

1min SDLHP

1min box jumps

1mins push press 

1min kcal Row

1min Rest 

C. Skill : Ring Support 4x max secs 

Level 2 : 

A.  3x 

10 ring dips

15secs L-Sit 

20 pull ups

B. FIGHT GONE BAD : 3 Rounds for total reps: 

1min wall balls

1min SDLHP

1min box jumps

1mins push press 

1min kcal Row

1min Rest 

C. 4x 

15secs ring L-Sit 

20 secs handstand hold (chest to the wall) 

D. ( Αν εχετε χρόνο και θέλετε) 

100 DU 

Saturday 1/11/14

Jerk apo Rack

5 reps @65%

3reps @70%

3 reps @80%

3reps @85%

1rep @90%

1rep @95% 

E2MOM 10 mins :

1x power clean + hang Clean + clean @70% 

Clean pulls 3x3 @110% 

Front squat 

5 reps @ 65%

5reps @75%

5reps @80%

3reps @90%

3x 1rep @95%

Wod: 

For time: 21-15-9 

Clean 

Ring Dips

A. 3x (not for time)

12 ραχιαιοί

12 κοιλιακοι

12 wall balls

12 push ups 

B. EMOM 9mins :

10x box jumps unbroken

10x hollow rocks

10 x kipping 

C. 3 rounds for time: 

400m Run

21 swings

12 pull ups

Time cap 17mins 

D. 3x 

30 skoinaki (καλο ειναι να γινουν διπλά εστω κ τα μισά)

30 Sit Ups

E. Stretching!!!