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