Thursday 21/1/16

Level 1: 

A. 1.600m Run
B. Back Squat 4x4@85%

C. 10 mins EMOM
Odd: 12x TTB
Even: 10x unbroken DL @50/35-40kg

D. For time: 
21-15-9 
Thrusters 35/25kg
TTB 

Level 2: 

A. Push press 4x4@85%
Back Squat 4x4 @85% 1x4@90%

B. 3x 20 TTB
3x 15 HSPU 
3X 6 TGU 16/12KG(EACH ARM)

C. 3Rounds for time:
12 DL @60/40KG
9 HANG POWER CLEAN @60/40kg
6 pull ups

D. MAX UNBROKEN DU X 10SETS

Wednesday 20/1/16

Level 1

A. 3rounds not for time:
10 ring /stationary dips
10DU
10kipping pull ups

B. 3x 
5-7 strict pull ups
10 ring push ups 
25" Lsit 

C. 15mins amrap of:
5 box jump overs
10 ring push ups 
15 TTB 

D. Skill: kb snatch 

Level 2 : 

A. 4x6 DL @55-60% 

B.
10 MINUTE TIME CAP COMPLETE

15 HANG CLEAN
5 BURPEES
12 HANG CLEAN
5 BURPEES
9 HANG CLEAN
5 BURPEES
6 HANG CLEAN
5 BURPEES
3 HANG CLEAN
5 BURPEES
THE REMAINING TIME COMPLETE AMRAP HANG CLEANS
MENS WEIGHT : 40-50-60-65-70
WOMENS WEIGHT : 25/30/35/40/45

C.
4mins DU :post scores!!! :@ :@ :@ 

D . Not for time: 
30 ring dips
30 HSPU

Tuesday 19/1/16

Level 1: 

A. Warm up 

B. 4Rounds for time of:

21 sit ups
15 Swings 
9 box jumps 

Level 2: 

A. Front Squat 4x4@85% 

B. For time:
400m Run 

3rounds 

21 thrusters 
12 pull ups

400m Run

3 Rounds 
12 STO
12 TTB 

400m Run

Monday 18/1/16

Καλημερα κ καλή εβδομάδα,

Level 1 :

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

Level 2: 

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

B. 9mins AMRAP OF: 

3 Power Clean @45/35kg 
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 15/1/16

Καλημέρα, 

Καποια στιγμή ο Jason Khalipa (winner of the CrossFit Games 2008) είχε πει: 

Quality coaching is absolutely necessary. Poor movement will only get you so far. Moving well is crucial.

Η ποιοτική προπόνηση είναι εντελώς απαραίτητη. Η έλλειψη τεχνικής θα σε φτάσει μέχρι ενα σημείο. Η σωστή τεχνική είναι ζωτικής σημασίας! 

 Αυτό που έχω εγώ να σας πω είναι να προσέξετε προσεκτικά τον χώρο εκγύμνασής σας και ακόμα περισσότερο αυτούς που σας διδάσκουν.

Level 1: 

Α. Warm up

2 x 

400m Run

12 kb swings

30singles

15 ring rows

B. Technique : power clean

Γ. 12 mins amrap of : 

8 power clean @50/30kg

8 box jump over

Δ. Stretching 

Level 2: 

A. Warm up: 

12 mins EMOM OF: 

1st min : 10x TTB

2st min : 12 unbroken wall balls

3rd min: 5 burpees + 25 DU

B. EMOM 7 mins of : 

1 Clean + 1 hang clean + 2 jerk @80% 

C. 5 rounds for times: 

400m Run 

5x hang clean @60-70/35-45kg 

10x chest to bar 

15 burpees over bar 

3 mins rest between rounds

Thursday 14/1/16

Καλημερα!

Level 1: 

A. Warm up: 

2 rounds: 

10 push ups hr

10 step ups on box

10 kipping on pull up bar

B. Technique: 

Wall ball shots

C. For time 

30 wall balls

20 knees to elbows

10 burpees box jump overs 

20 KB swings 

30 OH walking lunges

D. Stretching 

Level 2: 

A. Warm up

3x 

12 wall balls

10 push ups

12 touch N Go box jumps

B. EMOM 10 mins 

Even min: 1snatch + 1 Hang Snatch @75-80% of 1 RM 

Odd Min: 10 TTB + 20 DU

C. For time: 

10 Hang Snatch @49/25kg

20 pull ups

50 burpees

20 pull ups

10 hang snatch @40/25g

Wednesday 13/1/16

Level 1: 

A. Warm up

3 rounds : 

7 -12 box jumps 

10 push ups 

30 singles 

B. Technique: 

Thrusters 

C. 12 mins AMRAP OF: 

5x Thrusters @20/15kg

10 x ring rows

15 box jump overs

Level 2: 

A. Front Squat 

4/4/4/4/4 reps @70/75/80/85/87,5%

B. Clean 

10 mins to establish your 1RM 

C. 3 mins amrap of : 

15 X kb Swings 

15 burpees

2 mins rest

3mins AMRAP OF: 

12 chest to bar 

12 hang power clean @60/45kg 

2 mins rest

3 mins AMRAP OF: 

9 hspu 

9 hang power snatch @ 60/45kg