Friday 28/2/14

@17:30 kallithea

4 rounds for time of :

400m run

28 kb swings

28 TTB 

28 DU

@olympic Gym

For time 

30 reps clean Jerk @35/55kg 

And 14.1 

10mins  AMRAP OF:

30 DU

15 power snatch @25/35kg 

Thursday 27/2/14

@17:30 kallithea

Complete as many rounds and reps as possible in 16 minutes of:

Burpees x 10 reps

Shoulder to Overhead x 15 reps

Pull-Ups x 20 reps 

@olympic gym

Complete as many rounds and reps as possible in 16 minutes of:

Burpees x 10 reps 

DeadLift x 15 reps

Pull-Ups x 20 reps

Wednesday 26/2/14

3 rounds for time of:

10 power clean 

10 TTB

When timer hits 10:00 

3 rounds for time of :

 

10 push press

10 burpees

When timer hits 20:00

3 rounds for time of :

12 box jumps 

12 wall balls

Tuesday 25/2/14

@17:30 Kallithea

Seven Deadly Sins

• 10 Chest-to-bar Pull-ups
• 20 Toes To Bars
• 30 Deadlifts 
• 100 Double Unders
• 30 Box Jumps 
• 20 Burpees
• 10 Cleans

For Time

@Olympic gym

Dirty 30

• 30 Box Jumps 
• 30 Jumping Pull-ups
• 30 Kettlebell Swings 
• 30 Lunges
• 30 TTB
• 30 Push Press 
• 30 Back Extensions
• 30 Wall Balls 
• 30 Burpees
• 30 Double-Unders

For Time

Μonday 24/2/14

12mins AMRAP OF :

24 DU

24 swings

24 OH lunges 

Rest 5mins

EMOM :

1 strict pull up

2 strict pull ups

3 strict pull ups

Etc..

Saturday 22/2/14

For time :

• 10 Handstand push-ups
• 15 Deadlift @90kg
• 25 Box jumps, 
• 50 Pull-ups
• 100 Kb swings @24kg 
• 200 Double-unders
• Run 400 meters with a 15kg plate

Friday 21/2/14

@17:30 kallithea

15 mins amrap of:

3power clean

3 TTB

6 power clean

6 TTB 

9 power clean 

9 TTB

12/15/18 etc until you reach 15 mins

@olympic gym

5 rounds 

5 heavy deadlift 

15 GHD Sit ups