Monday 15/12/14

Intro: 

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

Fitness: 

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

Performance: 
A.
For time:
30 Overhead Squats @40/35kg
600m Run
40 Burpees Over the Barbell
400m Run
30 Shoulder to Overhead @50/40kg
400 Meter Run

B. For time:
500m Row

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