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

Monday 1/9/14

Happy 1st of September!!!

For time : 

50/40/30/20/10

DU 

Push ups 

Rest 5 mins then 

3 rounds for time :

21 swings 

21burpees 

21 sit ups

ΚΑΛΗ ΑΡΧΗ!!!

Friday 29/8/2014

5 rounds for time of :

20 burpees
15 squat
30 sit ups

Thursday 28/8/15

Τα Μαθηματα ξεκινανε παλι δυναμικα για μια καινουρια σεζον 2014-2015 στην Gracie Barra Greece..τιποτα δεν εχει αλλαξει..
Τηλ επικοινωνιας : +30 698 131 6374 Νικος..

1/9/14 σας περιμενω για την πρωτη μας προπονηση...μεχρι τοτε ομως θα σας ξεκινησω με προγραμματακια που μπορειτε να κανετε κ μονοι σας στο γηπεδο..

10 Rounds for time:
100m sprint
10 burpees

Enjoy...