Saturday 27/2/16

Recovery of the 16.1 

10 mins Run on 5km pace. 

Then Tabata 

Sit ups

Swings 24/16kg 

DU 

Push ups

1 min rest between movements.

Friday 26/2/16

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

http://youtu.be/HtKb8Juxw9w

Tuesday 23/2/16

Level 1: 

A. 

AMRAP in 3 minutes of:

Burpee Box Jump-Over x 6 reps
Deadlift x 9 reps
Push-ups x 12 reps

B. Four sets for times of:

400 meter run 
20 Wallball Shots 9/6kg 
Rest 4 minutes

Level 2: 

A. 7mins to find your 1RM Snatch 

B. “Tommy V”

For time:
21 Thrusters @45/35kg
12 Rope Climbs 
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

C. 10 mins run ( recovery )

Friday 19/2/16

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 @40kg/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

Μonday 15/2/16

Level 1: 

A. For time: 

400m Run 

20 DL @40/30kg

400m Run 

20 thrusters @20/15kg

400mRun 

20 burpees over bar

B. EMOM 10mins 

3front squat @40/30kg

C. 4x10

Strict pull ups 

Ring rows

Level 2: 

A. Emom 15mins : 

Min 1: 15 KB swings Unbroken @18/16kg

Min 2 : power clean + Front Squat @70%

Min 3 : AMRAP 60secs DU 

B.FOR TIME: 

Run 800 Meters
15 strict pull ups
20 Kettlebell Thrusters (20/16 kg)
15strict pull ups
Run 800 Meters

C. Double unders 5-10mins technique

D. For time:
500m Row

Saturday 13/2/16

Level 1 

Wod 1:

 4 rounds for time : 

15 burpees

15 wall balls

15 swings

15 push ups

Wod 2 : 

For time : 

40 sumo deadlift high pull

30 box jump overs

20 pull ups

10 med ball sit ups

Level 2: 

Wod 1 

5 rounds for time : 

15 wall balls

15 thrusters

15 burpees

5mins rest then ..

Wod 2: 

8mins amrap of 

8 GtOH

8box jump overs

Friday 12/2/16

Level 1&2 : (modified as needed)

 5 Rounds for time of : 

400m Run

28 oh lunges @40/25kg 

10 Db Snatch @20/32kg

7 Muscle ups 

Thursday 11/2/16

Level 1: 

A. Warm up

100 singles

400 m Run

50 singles

20 burpees

400m Run

B. Skill : push press

C. 20mins amrap of: 

10 OHS

20 swings

10 pull ups

20 push ups

10 thrusters

20 push press

C. Core

5x 20 hollow rocks

100 sit ups

30 V - Ups

Level 2: 

A. EMOM 10 mins 

2 x Snatch @85%

B. 6x complex

Clean +power clean + push jerk + front Squat + split jerk

Rest as needed - go heavy

C. 20mins amrap of: 

10 BMU

20 KBSwings @32/24kg

3 legless rope climbs

20 c2B pulls ups

10 Snatch @80% of 1 RM

2 legless rope climb

10 boxjumps @80/70cm 

20 deficit 10cm HSPU 

1 legless rop climb

Wednesday 10/1/16

Level 1: 

A. Warm up : 

3 rounds:

12 wall balls

12 lunges 

12 push ups hr 

B. Skill: hang power clean 

C. 15 mins amrap 

5 power clean

10 knees to elbows

15 wall balls 

Level 2: 

A. Front Squat 

5 reps @75% of 1RM

3reps @80%

1reps@85%

5 reps @80%

3reps @85% 

1rep @90%

1 rep @95% 

1rep @97,5%

1rep@101%

B. E2MOM For 14 mins of: 

1 power clean + 1 hang clean + 2 jerk 

C. For time: ( time cap : 20mins ) 

30 box jumps

30 DL @80/60kg

25 box jumps

25 DL @85/65kg

20 box jumps

20 DL @90kg/70kg 

15box jumps

15 DL @95kg / 75kg 

10box jumps 

10 DL @100/80kg 

5 box jumps

5 DL @105/85kg

Tuesday 9/2/16

Level 1: 

A. Warm up 

Tabata : ( 8sets of 20" work, 10" rest)

Burpees

Push ups

Sit ups

B. Skill : OVERHEAD SQUAT (OHS)

C.  For time : 

30 OHS 

21 pull ups

20 OHS

15 pull ups

10 OHS

 9 pull ups 

C. Core 

4x25 sit ups 

Every set 10 strict ttb 

Rest as needed

Level 2: 

A. 10 mins to establish 1RM OHS 

B. E2MOM 10 mins

Back squat x4 @90%

C. For time

21 Thrusters@60/40kg 

42 pull ups

15 squat Clean 

30 pull ups

9 Clusters

18 pull ups

D. Core :

3sets of : 

10x hollow rocks

10x arche rocks 

10x strict TTB 

Monday 7/2/16

Level 1: 

A. Warm up 

2 rounds 

10 burpees

20 sit ups

30 swings

B. 3 rounds for reps 

1 min thrusters

1 min burpees

1 min oh lunges

1 min pull ups

1min swings

1min rest 

Level 2: 

A. EMOM 6 mins 

Back squat x4 @85%

B. 3rounds for time (10mins time cap)

15 OHS @60/40kg

15 Ring Dips

15 TTB 

C. 2 rounds For reps 

30 secs ttb 

30 secs

30secs wall balls

30 secs rest

30 secs muscle ups

30 secs rest

30 secs hspu 

30secs rest

Saturday 6/2/16

Beast 12

For Time

25 Walking Lunges
20 Pull-Ups
50 Box Jumps 
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings 32/24kg
30 Sit-Ups

20 Dumbbell Hang Squat Cleans (15/10kg)
25 Back Extensions
30 Wall Ball Shots 9/6kg
3 Rope Climbs 

 

Check demo : https://youtu.be/kzwHZyi4uTU 

Friday 5/2/16

 

Level 1: 

A. 3x 

Pull ups x max reps

TTB x 12 (strict)

Handstand hold x 20"

B. For time

 3 rounds :

400m Run 

15 pull ups

2 rounds 

25 OH Lunges @20/10kg

25 wall balls 

Level 2: 

A. Back Squat 

4x6 @75%

B. For time:

 3 rounds 

400m Run

15 pull ups

2 rounds 

500m Row 

25 burpees over the Erg 

Then..

20 GTO @50/40kg

Thursday 4/2/16

Level 1: 

A.skill: 10mins kipping pull ups

B. 5x4 back squat @80-85% of your 1RM

C. 4 rounds for time:

6 kipping pull ups 
12 box jumps 60/50cm
24 sit ups with medball 6/4kg

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

Level 2: 

A. Front squat 4x2 @90% of 1RM

Deadlift 4x3 @95% of 1RM 

B.For time: 

100DU 

20m walking lunges front rack bar 50kg /30kg 

30 TTB 

40 thrusters @40/30kg

20m walking lunges 

100 DU

C. 3X 
HOLLOW X20" 
UNBROKEN PULL UPS KIPPING x max reps

Wednesday 3/2/15

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

Tuesday 2/2/16

Level 1: 

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

B. EMOM 10 mins of: 
5 xDL @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

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

B. Strength:
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 hold 

Monday 1/2/16

Καλό μήνα athletes, 

Level 1: 

A. Warm up

2rounds: 

20 wall balls 

20 ring rows

B. Technique : KB swings

C. For time

2rounds
400m run 
20 swings
10 pull ups

Then 

800m run 
25 burpees plate
4x 20m oh lunges (10m+10m)

Level 2: 

A. EMOM 12 mins 

1stmin: 30secs Lsit

2ns min: 2snatch + 2ohs @75% of 1RM SNATCH

3rd min: 4 burpees box jumpovers 

B. Back Squat 4x6 @60%rest as needed

 then straight to ..

Emom 8mins : x 4 back squat @85% 

C. For time( 8mins time cap)
15-12-9
Snatch 
Box jumps

4mins rest

For time (8mins time cap)
9-7-5
Clean jerk
Hspu