Thursday 28/1/16

Level 1: 

A. Warm up : 

100 singles

10 push ups

80singles

15 push ups

60singles 

20 push ups

40 singles

25 push ups

20 singles

30 push ups 

B. Technique : deadlift

C. 12 mins AMRAP OF:

9x knees to elbows 

12x deadlift@40/25kg 

15x box jumps 

Level 2: 

15 mins AMRAP of:

9x Box jumps 

12 x Push press @55/35kg 

15 x DU

8mins rest then : 

7mins amrap of:

3power clean @55/35-40kg 

3 TTB

6 power clean

6 TTB 

9 power clean 

9 TTB

12/15/18 etc until you reach 7mins 

Wednesday 27/1/16

Level 1: 

A. Warm up 

3 mins double unders

Then 

2X 

12 box jumps 

12 burpees

12 knees to elbows 

B. 15mins AMRAP of :

15x Burpees 
25x Knees to elbows
30x Wall balls

Level 2: 

A. EMOM 12 mins 
2xsnatch @80%
1 burpee 

5mins rest

8 mins AMRAP of 
12 Dl @75%
24 DU

Tuesday 26/1/16

Level 1: 

A.Warm up: 

400m run

5 standing broad jumps

15 swings

15 push ups

15 jump air squat

15 sit ups

5standing broad jump

400m Run

B. "SEVEN"(scaled)

4 rounds for time :

7swings

7 pull ups

7 wall balls

7 high pull deadlift

7 box jumps

7 push press @20/15kg 

7 knees to elbows

C. 5mins technique : Double Unders 

Level 2: 

A. Front Squat 

4x2 @95%

Push press 5X2@90-95%

B. 8 mins EMOM OF: 

Back Squat x2 @85-90%

C. " Seven "

7 rounds for time:

7swings

7 pull ups

7 wall balls

7 hpdl

7 box jumps

7thrusters

7TTB 

Friday 29/1/16

Level 1: 

Warm Up:

 400m Run +20 Burpees +15 air Squat +25 sit ups

A. 2 mins AMRAP of:

Thrusters @20/15kg 

Rest 4mins 

B. For time : 
21-15-9 
Box jumps 
Pull ups 

C. Core: 
15secs hollow position x6
7 strict TTB x6 
alternating

Level 2: 

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 

Μonday 25/1/16

Level 1: 

A. Warm up: 

3 rounds: 

12 Kb Swings 

14 box jumps 

16 push ups HR

B. Technique : thrusters

C. For time: 

25 thrusters

30 push ups

35 HPDL 

40 lunges

45 jump squat

50 singles 

Level 2: 

A. 10 mins to establish your 1RM Clean N Jerk

B. Back Squat EMOM 4x2 @90% 

C. For time : 

30 snatch@40/30kg 

30 thrusters @45kg/35kg

30 Ground to Overhead @50/40kg 

Saturday 23/1/16

Hero wod: 

MOOSE: 

For time: 

Buy in : 1000m Row

Then 10 rounds of: 

7 facing burpees over bar

3 Thrusters @45/32,5kg 

Cash out: 1200m Run with Med-ball 9/6kg 

Friday 22/1/16

Level 1: 

A. Skill : power clean (10mins)
B. 3 Rounds for Reps:

1min power clean
1min push ups HR
1min wall balls
1min swings 
1min hollow position
1min REST

C. 3 rounds NoT for time:
10 hollow rocks
10 Superman rocks
10 DU
10 KNEES TO ELBOWS (kipping)

Level 2: 

A. 10MINS to find  Snatch of your 1RM 

B. For Time:
25 Ring push ups (feet on the box)
50 HPDL @40/30kg
75  TTB 
100Swings

TIME CAP 23MINS

C. 
3 rounds NOT for time:
20 ring dips
20 -30 UNBROKEN DU
15 UNBROKEN box jumps

D. 
3x 20 hollow rocks
3x 10-20 strict HSPU 

Enjoy!