WOD
Thursday 15 November 2018 15/11/2018

1 . in teams of 3, 4 rounds* each of

8 hang power snatch – 8 burpees over bar

2 . in teams of 3, 3 rounds* each of

15 thrusters, 20 kb swings

* rotate every round

Wednesday 14 November 2018 14/11/2018

1 . e5mom x 5

7 ring muscle ups

10 m hs walk /  14 hspu

21 t2b

3 heavy turkish get up

Scale option:

4 ring muscle up/ 7 banded ring muscle up

10 hspu/ 30 sec  hs hold

21 k2e/ 15 t2b

3 Thu each side

2 . 100 hand releas…

Tuesday 13 November 2018 13/11/18

1 . e2mom x 4, 5 hang squat clean – 5 bar muscle up

scale: 5 hang power clean –  5 box muscle up – banded muscle up

2 . for time

buy in 150 du or 100 heavy jump rope

30 wall ball – 10 kb swings

20 wall ball – 20 kb swings

10 wall…

Monday 12 November 2018 12/11/18

1 . e3mom x 4, 8 back squat – 8 strict pull ups – 8 ring dips

2 . 10′ amrap

40 du / 60 su

8 burpees

8 dumbbell snatch each hand

Friday 9 November 2018 9/11/2018

1 . every 3′ x 3, 10 chin ups + 10 strict press

2 . every 2′ x 4, 10 walking lunges, go as heavy as you can

3 . 3 rounds for time

40 heavy rope + 20 kb swings + 20 sdhp with the same kettlebell

Thursday 8 November 2018 8/11/2018

1 . every 4′ x 3

8 kb snatch + 8 kb thrusters (right hand)

8 kb snatch + 8 kb thrusters (left hand)

2 . 12′ amrap

12 wall ball

8 step over the box, with your med ball

Wednesday 7 November 2018 7/11/2018

1 . practice hs walk 10′

scale: practice hs hold on the wall and kipping hspu

2 . e5mom x 4

5 ring muscle up

15 t2b

2 legless rope climb

50 du

scale: e4mom x 4

10 dips or 5 banded ring muscle up

15 k2e

2 rope walk ups…

Tuesday 6 November 2018 6/11/2018

in front of the clock

1st min, 8 hang power clean

2nd min, 10 burpees over bar

3rd min, 15 kb swings

4th min, 25 push ups

5th min, rest

repeat 5 rounds

Monday 5 November 2018 5/11/2018

1 . back squat, 9-7-5-3 reps every 1:30

2 . 12′ amrap

6 hspu

9 t2b

12 thrusters

Friday 2 November 2018 2/11/2018

1 . in teams of 2, your team must complete 150 reps of push press,

change every 15 repetitions

40kg/25kg, scale 30kg/20g

2 .  in teams of 2,

5 rounds each for time

no 1 does one round of

15 kb swings – 12 wall ball – 9 c2b pull…

Thursday 1 November 2018 1/11/2018

1 . e3mom x 4, 8 hang power snatch + 8 ohs (try unbroken)

2 . emom 10 min

1st min, 10 thruster

2nd min, 40 du / 30 heavy rope

Wednesday 31 October 2018 31/10/2018

1 . emom 8 min

1st min 15 hollow rock

2nd min 15 superman rock

2 . 30 bar muscle up

time cap 5 min

3 . 7 min amrap

5 hspu

10 t2b

scale option for 2 & 3:

2 . 30 banded bar muscle up or from a box

3 . 7 min amrap

Tuesday 30 October 2018 30/10/2018

1 . 6 min to find a heavy 3 reps hang power clean

2 . 15 min amrap

20 dumbbell press (10L + 10R)

20 suitcase lunges

20 dumbbell snatch (10L + 10R)

20 wall ball

Monday 29 October 2018 29/10/2018

1 . e3mom x 4

10 back squat – 15 t2b / 15 k2e

2 . for time buy in 150 du / 150 single under

30 swings – 15 burpees

20 swings – 10 burpees

10 swings – 5 burpees

cash out run 1000 m

Thursday 25 October 2018 25/10/2018

1 . 5 rounds of

10 thrusters

7 burpees over bar

rest 5 min and perform

5 rounds for time of

10 hang power clean and jerk

14 pull ups

scale option: 5 rounds of

7 thrusters or 7 push press

7 burpees

rest 5 min and

5 …

Wednesday 24 October 2018 24/10/2018

1 . emom 4 rounds

1st min, 15 t2b / 15 k2e

2nd min, 2 strict ring muscle up + 3 ring muscle up / 10 ring dips

3rd min, 7 hspu / 15 hand release push ups

4th min rest and repeat

2 . e3mom x 4

15 hollow rock

15 superman rock

Tuesday 23 October 2018 23/10/2018

1 . e4mom x 4, 8 hang power snatch, 8 burpees over bar, max rep c2b pull ups

scale option: 8 hang power snatch, 8 burpees, max rep pull ups or ring rows

2 . 6 min amrap,

10 kb swings

8 alternative front rack lunges with kettlebell (cha…

Monday 22 October 2018 22/10/2018

1 . e3mom x 3, 15 back squats

2 . tabata*, wall ball

rest 1′

tabata, sit ups

rest 1′

tabata, push ups

*tabata – 8 rounds, 20 sec work – 10 sec rest

Friday 19 October 2018 19/10/2018

1 . e3mom, 3 rounds of

20 unbroken swings,

then 1′ plank

2 . e3mom x 3,

20 unbroken thrusters

3 . e3mom 4 rounds of

10 hang power clean & press (with 2 dumbbells) – 50 heavy rope jumps

Thursday 18 October 2018 18/10/2018

1 . e3mom x 4

10 hang power snatch – 50 du

2 . amrap 9′

1 . 8 kettlebell snatch –  6 overhead lunges – 6 step over the box, right hand

2 . 8 kettlebell snatch – 6 overhead lunges – 6 step over the box, left hand

Wednesday 17 October 2018 17/10/2018

1 . emom 10′

1 – 10 t2b

2 – 7 hspu

2 . e4mom x 4

15 hand release push ups – 12 dips – 5 strict pull ups – 8 chin ups

Tuesday 16 October 2018 16/10/2018

1 . e2mom x 4, 1 clean 2nd pull – 1 power clean – 1 hang squat clean – 2 push jerk

2 . in teams of 2, 3 rounds each, time cap 11′

20 wall ball

15 push press

10 hang power clean

 

 

Monday 15 October 2018 15/10/2018

1 . e4mom x 3, 10 back squat, 15 pull ups, 15 kb swings

scale: 10 back squat, 15 jumping pull ups or 15 ring rows, 15 kb swings

2 . 8 min amrap

8 dumbbell push press right hand

5 burpees over dumbbell

8 dumbbell push press left hand…

Friday 12 October 2018 12/10/2018

1 . e3mom x 3, o-9 min

5 heavy thrusters + 5 strict hspu + 40 heavy rope

rest 3 min, 9-12 min

2 . e3mom x 3, 12-21 min

20 c2b pull ups (try unbroken)

or pull ups or ring rows

rest min, 21-24 min

2 . e3mom x 3, 24-33 min

20 …

Thursday 11 October 2018 11/10/2018

1 . emom 5′, 1 snatch 2nd pull + 1 power snatch + 1 hang squat snatch

scale: 2 snatch 2nd pull + 2 hang power snatch

2 . 10 min time cap for 3 rounds of

10 hang power clean

15  burpees over bar

20 dumbbell thrusters (10+10)

scale…

Wednesday 10 October 2018 10/10/2018

warm up, 2 rounds of

6-8 faulse grip pull ups

4 wall climb

15 hollow rock

15 superman rock

1 . min 0-2, 1 max rep effort hspu or max metres handstand walk or max sec handstand hold,

min 2-4, 1 max rep effort ring muscle up, scale…

Tuesday 9 October 2018 9/10/2018

1 . e3mom x 3, 10 back squats + 5 one leg dead lift each leg

2 . e4mom x 4,

50 du or 50 su

20 wall ball

20 kb swings

2 rope ascents or 3 rope walk-ups

Monday 8 October 2018 8/10/2018

1 . practice clean

2 . For time:
30 t2b*
40 dumbbell snatches, 20 each hand
50 dumbbell box step-overs
40 dumbbell snatches, 20 each hand
30 t2b

*scale option, k2e or sit ups

Friday 5 October 2018 5/10/2018

warm up, 2 rounds not for time of

5 kb snatch right hand

5 front squats right hand

5 push press right hand

5 front rack lunges right hand

50 du / 50 su

repeat with left hand, use a light weight

1 . 0-9” every 3′, 10 alternati…

Thursday 4 October 2018 4/10/2018

1 . e2mom 8′, 3 snatch 2nd pull + 3 hang power snatch + 3 ohs

2 . for time

15 dumbbell thrusters right hand + 5 burpees over dumbbell

15 dumbbell thrusters left hand + 5 burpees over dumbbell

10 dumbbell thrusters right hand + 5 burpee…

Wednesday 3 October 2018 3/10/2018

1 . emom 4′, 5 hspu or 5m hs walk / scale: 5 box push ups

2 . emom 4′, 4 ring muscle up / assisted muscle up / bar muscle up from a box

3 . 4 rounds of

10 ring dips / 10 dips

15 t2b / scale: 10 t2b or 12 k2e

4 . 200 du for time / sc…

Tuesday 2 October 2018 2/10/2018

1 . e2mom 8′, 5 front squats + 2 rope climb

2 . e4mom 12′

20 pull ups / scale: 20 jumping pull ups or 20 ring rows

20 push ups

20 kb swings

Monday 1 October 2018 1/10/2018

1 . every 1:30 x4, 2 clean 2nd pull + 2 hang power clean

2 . 10′ amrap

7 hang power clean

14 wall ball

40 du / 40 single under

Friday 28 September 2018 28/9/2018

1 . min 0-9, e3mom, 10 back squat + 10 weighted chin ups (try unbroken)

scale: 10 back squats+15 ring rows

min 9-11 rest

2 . min 11-17, e2mom, 10 hang power snatch (try unbroken)

min 17-20 rest

3 . min 20-32, e4mom, 10 kettlebell sw…

Thursday 27 September 2018 27/9/2018

team wod!

in teams of 2

120 dumbbell* snatch

50 syncronized sit ups

120 overhead lunges with a dumbbell*

50 syncronized push ups

120 front squats with a dumbbell*

50 syncronized burpees

*partners change every 20 reps 10 eac…

Wednesday 26 September 2018 26/9/2018

1 . in front of the clock

0-4 min, 5-8 L-sit chin ups

4-5 rest,

5-9 min, 7-10 t2b or k2e

9-10 rest,

10-14 min -2-3 strict ring muscle up or assisted strict ring muscle up

14-16 rest

and 16-18 amrap of bar muscle up or muscle u…

Tuesday 25 September 2018 25/9/2018

1 . a. back squat 5-5-3-2 reps every 1:30 min

1 . b. romanian dead lift 3×8 reps every 1:30 min

2 . 10′ amrap

40 du

10 s2o

15 pull ups

scale option

40 su

10 s2o

10 pull ups or jumping pull ups or ring rows

Monday 24 September 2018 24/9/2018

1 . practice clean & jerk

2 . 17 min time cap

1000 m run

50 wall ball

40 t2b

500 m run

25 wall ball

20 t2b

 

Friday 21 September 2018 21/9/2018

a. 10 reps ohs every 2 min, 4 rounds

b. 10 reps hang power clean & jerk every 2 min, 4 rounds

c. 10 alernative lunges + 15 c2b pull ups every 3 min, 4 rounds

d. run 2 km

Thursday 20 September 2018 20/9/2018

1 . practice snatch

2 . 12 min amrap

7 dumbbell snatch each hand

9 burpees

11 t2b

Wednesday 19 September 2018 19/9/2018

1 . emom 4 min, 5 bar muscle up*

rest 2 min

emom 4 min, 5 hspu**

scale: *5 assisted bar muscle up or 7 c2b pull ups or 10 ring rows

** 2 wall climbs or 5 box push ups or 10 hand release push ups

2 . 18 min time cap

buy in 500 m r…

Tuesday 18 September 2018 18/9/2018

1 . a. 4×2 back squat every 1:30

1 . b. 4×2 dead lift every 1:30

2 . 8 min amrap

10 kettlebell swings

5 burpee box jumps

1 legless rope climb

Monday 17 September 2018 17/9/2018

1 . in front of the clock, on the min

0-3 min 3 clean 2nd pull

3-6 min 3 hang power clean

6-9 min 2 hang squat clean

2 .  for time

15-12-9-6-3 reps

thrusters & t2b

Friday 14 September 2018 14/9/2018

With a running clock,

every minute perform 1 lift and add 5 kg

start with hang power snatch

when fail at snatch, continue with

hang power clean adding 5 kg every min

when fail at clean, continue with

dead lift adding 10 kg every …

Thursday 13 September 2018 13/09/2018

1 . practice snatch

2 . 3 rounds for time of:
500-m run
20 burpees box jumps over

scaling option

500-m run
15burpees box step ups

Wednesday 12 September 2018 12/09/2018

1 . practice handstand walk 15 min

2 . Complete as many rounds as possible in 20 minutes of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings

scale option a

2 assisted muscle-ups
4 box push-ups
8 kettlebell swings

scale …

Tuesday 11 September 2018 11/9/2018

1 a. back squat 4×3 every 1:30

1 b. dead lift 4×3 every 1:30

2 . For time:

40 goblet squats
rope climb, 4 ascents
30 goblet squats
rope climb, 3 ascents
20 goblet squats
rope climb, 2 ascents
10 goblet squats
rope climb, 1 ascent

Monday 10 September 2018 10/09/2018

1 . practice clean & jerk

2 .  3 rounds for time of:
30 dumbbell push press (15 each)
50 double-unders / 100 single-unders
30 weighted step-ups (15 each)
50 double-unders / 100 single-unders

time cap 14 min

Friday 7 September 2018 7/9/2018

1a. lunges 4×4 every 1:30

1b. push jerk 4×2 every  1:30

2 . 12 min time cap for

21 – 18 – 15 – 12 – 9 reps of

hang power clean & jerk – burpees over bar

scaling option: 20 – 15 – 10- 5 reps of

s2o & burpees

Thursday 6 September 2018 6/9/2018

1 . practice snatch

2 . for time 2 rounds of

500 m run

50 kettlebell snatch (25 right hand+25 left hand)

50 overhead lunges with kettlebell (25 right hand+25 left hand)

Wednesday 5 September 2018 5/9/2018

1 . practice strict ring muscle up

2 . 2 rounds for time, time cap 17 min

10 bar muscle up /20 pull ups or ring rows

20 hang power snatch

30 hspu

40 t2b

50 dumbbell push press (25 each)

Tuesday 4 September 2018 4/9/2018

1a. back squat 4×5 every 1:30

1b. dead lift 4×5 every 1:30

2 . in 10 min amrap of

40 du

10 ohs

20 push ups

Thursday 4 October 2018 4/10/2018

1 . e2mom 8′, 3 snatch 2nd pull + 3 hang power clean + 3 ohs

2 . for time

15 dumbbell thrusters right hand – 7 burpees over dumbbell

15 dumbbell thrusters left hand – 7 burpees over dumbbell

10  dumbbell thrusters right hand – 7  burpe…

Monday 3 September 2018 3/9/2018

1 . practice clean & jerk

2 . 3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Tuesday 2 October 2018 2/10/2018

1 . e2mom 8′, 5 front squats + 2 rope ascents

2 . e4mom 12′

20 pull ups / 20 jumping pull ups / 20 ring rows

20 push ups

20 kb swings

Friday 31 August 2018 31/8/2018

1 . practice snatch

2 . in 16 min

21 thrusters

21 burpees

21 c2b pull ups

run 1000 m

then remaining time amrap

5 thrusters, 5 burpees, 5 pull ups

scale: jumping pull ups or ring rows

Thursday 30 August 2018 30/8/2018

1 . A. 4×5 front squats every 1:30

1 . Β. 4×5 push press every 1:30

2 . in 9 min amrap of

40 du / 60 su

6 hang power clean

1 legless rope climb

Wednesday 29 August 2018 29/8/2018

1 . e4mom for 12 min

1 unbroken max rep set of bar muscle

followed dy a max rep handstand push ups

scale:

1 unbroken max rep set of c2b or strict ring rows

followed dy a max rep set of box push ups

2 . for time

50 kettlebell s…

Tuesday 28 August 2018 28/8/2018

1 . practice clean & jerk

2 . in 11 min amrap of

10 wall ball

10 t2b

10 m overhead lunges with a plate 20/10 kg

Monday 27 August 2018 27/8/2018

1 . A . 4×5 back squat every 1:30

1 . B . 4×5 dead lift every 1:30

2. e3mom 12′

10 hang power clean & jerk

10 burpees over bar

10 pull up

40 du / 60 su

Friday 24 August 2018 24/8/2018

1 . strength

4X5 front squat

4×5 strict press

2 . 6 rounds for time of

8 push press

8 box jumps

Thursday 23 August 2018 23/8/2018

1 . weight lifting, practice snatch

2 . for time

15 hang power snatch

60 wall ball

15 hang power snatch

Wednesday 22 August 2018 22/8/2018

1 . Practice gymnastics weaknesses

2 . for time 4 rounds of

40 du / 80 su

20 push ups

10 dead lift

2 rope climbs

Tuesday 21 August 2018 21/8/2018

1 . strength

2 . emom 10 min

5 thrusters

7 t2b

Monday 20 August 2018 20/8/2018

1 . weight lifting practice

2 . for time 5 rounds of

12 swings

9 pull ups

6 burpees

 

Friday 3 August 2018 3/8/2018

1 . e2mom for 8 min, 8 hang power clean & jerk, 50 du

2 . 5 rounds of

14burpees

7 dumbbell press

 

Thursday 2 August 2018 2/8/2018

1 . emom 4 min, 4 bar muscle up

scale: 4 muscle up from a box

2 . emom 4 min, 10 c2b pull ups

scale: 10 jumping pull ups

3 . tabata this

4×8 rounds 20 sec work 10 sec rest

rest 2 min every 8 rounds

This is one round

1. box …

Wednesday 1 August 2018 1/8/2018

1 . e2mom for 8 min, 1 snatch 2nd pull, 1 hang squat snatch,  1 snatch balance

2 . emom 4 min, 2 power snatch

3 . 12 min amrap

50 du

8 dumbbell snatch each

2 legless rope climb

 

 

 

Tuesday 31 July 2018 31/7/2018

1 . emom 4 min, 2-3 strict ring muscle up / scale: 8 -10 dips

2 . emom 4 min, 4-5 strict hspu / scale: box 8 push ups

3 . e3mom for 15 min

15 thrusters

15 burpees over bar

Monday 30 July 2018 30/7/2018

1 . every 1:30 4×3 front squat

2 . e2mom for 8 min, 10 c2b pull ups, 10 push press

scale: 10 jumping pull ups, 10 push press

3 . 7 min amrap

10 wall ball

10 kb swings

 

Friday 27 July 2018 27/7/2018

team wod teams of 2

1 . 4 rounds each of

15 kb swings,  20 hand release push ups,  1 l-sit rope climb / scale: 2 rope walk

2 . 12 min amrap,

partners change every 30 sec

30 hang power snatch

30 t2b

30 hang power clean

30 bu…

Thursday 26 July 2018 26/7/2018

1 . practice hang squat snatch for 15 min

2 . for time

6 bar muscle up, 9 sdhp

4 bar muscle up, 15 sdhp

2 bar muscle up, 21 sdhp

12 hspu, 9 thrusters,

9 hspu, 15 thrusters,

6 hspu, 21 thrusters,

scale:

12 pull up, 9 …

Wednesday 25 July 2018 25/7/2018

1 . 4×3 clean 2nd pull, every 1:30

2 . 5 rounds for time of

40 du

10 hang power clean & jerk

scale: 5 rounds for time of

80 su, 10 hang power clean & jerk

Tuesday 24 July 2018 24/7/2018

1 . practice ring muscle up 15 min

2 . for time 21 – 18 – 15 – 12 – 9 – 6 – 3 reps

wall ball

c2b pull ups

scale: 18-15-12-9-6-3 reps of wall ball , pull ups or jumping pull ups

Monday 23 July 2018 23/7/2018

1 . 4×3 overhead squat every 1:30

2 . 11 min amrap

11 push press

9 t2b

7 burpees over bar

 

Friday 20 July 2018 20/7/2018

1. 4×2 push press every 1:30

2. For time

4 rounds of

7 hang squat clean

5 bar muscle up /scale: 10 pull ups

Then run 1000m

Then 3 rounds of

10 hang power snatch

10 hspu/scale : 20 hand release push ups

Thursday 19 July 2018 19/7/2018

1 . emom 4 min, 5 strict hspu

2 . emom 4 min, 2 strict ring muscle up

3 . 5 rounds for time of

1 legless rope climb

15 kb swings

10 jumps over the box

2 turkish get ups each side

Wednesday 18 July 2018 18/7/2018

1 . 4×2 dead lift every 1:30

2 . 5 rounds for time

50 du

10 dumbell snatch each hand

15 c2b pull ups

scale: 100 single unders,

8 dumbbell snatch each hand,

10 pull ups, or 15 jumping pull ups

Tuesday 17 July 2018 17/7/2018

1 . practice hang power clean for 10 min

2 . tabata this, 20sec work, 10 sec rest, 8 sets

swings

sit ups

wall ball

hand release push ups

 

Monday 16 July 2018 16/7/2018

1 . 4×2 front squats every 1:30

2 . 20-16-12-8-4 reps of

trusters & t2b

time cap 10 min

Friday 13 July 2018 13/7/2018

1 . e2mom for 8 min, 8 dumbbell sited press, 8 bend row

2 . in teams of 3 for time

no1 runs 1250 m

no2 does amrap, 10 kb swings, 10 wall ball

no2 does amrap, 7 hang power snatch , 7 burpees over Bar

Thursday 12 July 2018 12/7/2018

1 . emom 4 min

4 ring muscle up

scale: 8 ring dips or rig dips with band

2 . for time

1000 m  run*

50 pull ups*

100 push ups*

150 air squats*

200 du

*if you have a vest use it!

scale

1000 m  run

50 jumping pull …

Wednesday 11 July 2018 11/7/2018

1 . e2mom 8 min, 2 dead lift snatch grip, 2 snatch 2nd pull

2 . 7 min amrap

7 hang power clean

50 du / scale 75 singles

rest 4 min and then

8 l-sit rope climb  / scale 12 rope walks or 8 rope climbs with legs

time cap 5 min

Tuesday 10 July 2018 10/7/2018

1 . emom 9 min,

1, 4, 7, min, 7-9 kipping pull ups / scale: 10 ring rows

2, 5, 8,  min, 10-12 butterfly pull ups / scale: 10 jumping pull ups

3, 6, 9,  min, 3-5 bar muscle up / scale: 2-3 box muscle ups

2 . for time 10-8-6-4-2 reps

Monday 9 July 2018 9/7/2018

1 . e2mom 8 min, 3 front squats

2 . 11 min amrap,

8 sdhp

10 t2b

12 wall ball

 

Friday 6 July 2018 6/7/2018

1 . e2mom for 8 min, 7 strict press + 7 one leg dead lift

2 . team wod, 2 partners

run together 1500 m

then 5 rounds each of

10 thrusters, 15 pull ups, 30 du

scale: 10 thrusters, 15 jumping pull ups or ring rows, 50 single unders

Thursday 5 July 2018 5/7/2018

1 . practice hang power snath 10 min

2 . for time

50 t2b

50 dumbbell snatch (25 each hand)

50 burpees over dumbbell

50 dumbbell press (25 each hand)

50 box jumps

Wednesday 4 July 2018 4/7/2018

1 . e2mom for 8 min, 7 dead lift + 7 weighted dips

2 . 5 rounds for time of

6 hang squat  clean

2 rope climbs

8 hspu

scale option:

12 min amrap

6 front squat

2 rope walk up

3 wall climb

Tuesday 3 July 2018 3/7/2018

1 . practice split jerk 15 min

2 . in 14 min amrap

5  dumbbell hang power clean & press right hand,

5 overhead lunges right hand

5  dumbbell hang power clean & press left hand,

5 overhead lunges left hand

4 bar muscle up …

Monday 2 July 2018 2/7/2018

1 . e2mom for 8 min, 7 back squats + 7 weighted pull ups

2 . 5 rounds for time of

21 wall ball

15 kb swings

9 burpees

Friday 29 June 2018 29/6/2018

team wod for time, partners change every minute

buy in 1000m run together

75 hang power snatch

100 pull ups

75 push press

100 hand release push ups

75 front squats

cash out 1000m run together

Thursday 28 June 2018 28/6/2018

1 . 4 rounds for time of

10 hspu

20 t2b

scale: 3 wall climb

20 k2e

time cap 8 min

rest 4 min

2 . 8 min amrap

7 dumbbell snatch each hand

10 box jumps

Wednesday 27 June 2018 27/6/2018

1 . e2mom for 8 min, 3 dead lift snatch grip

2 . tabata this

hang power clean

burpees over bar

lunges with a plate overhead

sit ups

8 rounds each, 20 sec work, 10 sec rest

rest 1 min between exersices

Tuesday 26 June 2018 26/6/2018

1 . e2mom for 8 min,

8 ring dips, 8 c2b pull ups

2 . for time

30 wall ball

60 du

25 wall ball

50 du

20 wall ball

40 du

15 wall ball

30 du

scale: double du for singles, 120, 100, 80, 60

 

 

Monday 25 June 2018 25/6/2018

1 . e2mom for 8 min, 5 front squats

2 . 9 min amrap

6 burpees

9 thrusters

12 kb swings

Friday 22 June 2018 22/6/2018

1 . every 1:30 4×3 strict press

2 . team wod in teams of 2

part 1

no1 run 1000m

no2 does amrap 40 du & 10 t2b, 40 su & 10 k2e

part 2

no1 runs 750m

no2 does amrap 7 dumbbell snatch right hand & 7 overhead lunges rig…

Thursday 21 June 2018 21/6/2018

for time

10 bar muscle up

20 hang power clean

40 wall ball

run 1000m

10 bar muscle up

20 hang power clean

40 wall bal

run 1000 m

scale:

15 pull up

20 hang power clean

30 wall ball or 40 air squats

run 1000m

Wednesday 20 June 2018 20/6/2018

1 . emom 5 min, 3 dead lift

2 . team wod, in teams of 2

for time 7 rounds each of

7 hang power snatch

7 burpees

7 t2b

time cap 16 min

Tuesday 19 June 2018 19/6/2018

1 . practice pull up 10 min ( kipping or butterfly )

2 . tabata

every exercise 8 rounds of 20 sec work, 10 sec rest

after every exercise rest 1 min

push press

air squats

dumbell snatch, 20 sec right hand, 20 sec left hand, scale:…

Monday 18 June 2018 18/6/2018

1 . emom 5 min, 3 back squats

2 . emom 7 min, 7 kettlebell swings, 5 burpees, 7 pull ups

scale: 7 kettlebell swings, 4 burpees, 5 jumping pull ups

rest 2 min &

3 . 7 rounds for time of

20 du, 15 sit ups /or 30 su, 15 sit ups

Friday 15 June 2018 15/6/2018

team wod, teams of 3

part 1

no 1 runs 1000 m / or 80 burpees

no 2 does amrap of 2 bar muscle up – 20 du / scale:5 pull ups – 30 single unders

no 3 does amrap of 4 dumbbell thrusters each hand – 5 burpees over dumbbell

part 2

no 1…

Thursday 14 June 2018 14/6/2018

1 . 7 min time cap

21 hspu – 3 legless rope climbs

15 hspu – 2 legless rope climbs

9 hspu – 1 legless rope climb

scale option:

30 hand release push ups – 3 rope walk ups

20 hand release push ups – 2 rope walk ups

10 hand relea…

Wednesday 13 June 2018 13/6/2018

1 . 4×8 dead lift every 1:30

2 . for time

6 – 4 – 2 ring muscle ups

15-12-9 dumbbell snatch each hand

100-75-50 du

scale option:

15 – 12 – 9 dips

15 – 12 – 9 dumbbell snatch each hand

150 – 120 – 90 single unders

 

Tuesday 12 June 2018 12/6/2018

10 1-minute rounds of:
10 burpees over the bar
Max reps of hang power snatches

Rest 2 minutes between rounds.

Pick a weight for the snatch that is moderate,

yet still allows you to cycle several reps.

scale option: 7 burpees over the…

Monday 11 June 2018 11/6/2018

1 . 4×8 back squats every 1:30

2 . For time: (5min TIME CAP)

50 (30 for Women) Pull Ups

25 Thrusters

Rest 1 min

PART 2:

For time: (4min TIME CAP)

30  Toes-to-bar / 45 k2e

20 hang Power clean & jerks

 

Friday 8 June 2018 8/6/2018

in teams of 2, 30 min amrap, partners rotate every 20 reps the first round,

every 10 reps the second round

buy in 400 du / 400 su

THEN amrap

80 t2b / 80 k2e

120 kettlebell swings

80 dumbbell press (10 L hand + 10 R hand)

120 w…

Thursday 7 June 2018 7/6/2018

1 . e2mom for 8 min,

2-4 ring muscle up, 6-8 hspu

scale:10 dips, 4 wall climb

2 . 12 min amrap,

7 dumbbell snatch each hand

10 pull ups

15 push ups

Thursday 1 January 1970 6/6/2018

1 . emom 5 min, 3 dead lift

2 . Nancy
5 rounds for time of:
400-meter run
15 overhead squats

Tuesday 5 June 2018 5/5/2018

for time

10 bar muscle up

20 hspu

3o jumps over the box

40 t2b

50 wall ball

40 t2b

3o jumps over the box

20 hspu

10 bar muscle up

scale option:

10 pull ups or jumping pull ups

20 handrelease push ups

30 box j…

Monday 4 June 2018 4/6/2018

1 . EMOM 5 min, 3 front squats

2 . for time

100 du / 150 su

3 rounds of 10 thrusters, 10 burpees over bar

75 du / 100 su

2 rounds of 15 thrusters, 10 burpees over bar

50 du / 75 su

1 round of 20 thrusters, 10 burpees over bar

Friday 1 June 2018 1/6/2018

1 . 4×3 dead lift every 1:30

2 . 4×3 lunges each leg

3 . 4×3 strict press every 1:30

4 . time cap 12 min, 3 rounds of

100 du or 200 single unders

25 burpees

 

Thursday 31 May 2018 31/5/2018

3 rounds for time of:
10 dumbbell  snatches, left arm
5 bar muscle-ups
10 dumbbell  snatches, right arm
5 bar muscle-ups

Intermediate Option
3 rounds for time of:
10 dumbbell  snatches, left arm
3 bar muscle-ups
10 dumbbell snatches, ri…

Wednesday 30 May 2018 30/5/2018

 

for time

run 500m then

21, 15, 9 reps of hspu, jumps over the box

then run 1000m

scale workout:

run 500m then

42-21, 30-15, 18-9, reps

hand release push ups – step over the box

then run 1000m

Tuesday 29 May 2018 29/5/2018

1 . 4×2  thrusters, every 1:30

2 . in front of the clock

min 0-1, amrap thrusters

min 1-2, amrap t2b or k2e

min 2-3, rest

min 3-4, amrap front squats

min 4-5, amrap pull ups

min 5-6, rest

min 6-7, amrap  push press

min 7…

Friday 25 May 2018 25/5/2018

1 . e2mom 8 min, 4 push press

2 . team wod, in 15 min,

3 rounds each

20 wall ball

15 kettlebell swings

then amrap

10 t2b

16 alternative overhead lunges with a plate 10kg M, 5kg W

partners rotate every round

Thursday 24 May 2018 24/5/2018

1 . emom 12 min,

1st min, 4 bar muscle up /scale: 8 c2b pull ups

2nd min, 5 m handstand walk / 5 hspu or 15 sec handsatnd hold

3rd min, 8 ring dips

4th min, rest

2 . 9 min amrap

8 dumbell press each hand

8 jumps over the box

Wednesday 23 May 2018 23/5/2018

1 . e2mom 10 min, 4 dead lift snatch grip

2 . For time:
2 rounds of:
10 hang power snatches,
12 burpees over bar
Then, 2 rounds* of:
10 hang power snatches,
12 burpees over bar

*2 rounds with less load

ex: 1st 2 rounds 50kg, 2nd 2 r…

Tuesday 22 May 2018 22/5/2018

1 . 20 min amrap:
35 handstand push-ups
50 toes-to-bar
150-du
50 dumbbell box step-overs
15- right-arm dumbbell overhead lunge
15- left-arm dumbbell overhead lunge

scale workout

20 min amrap:
50 hand release push-ups
50 k2e
200 sing…

Monday 21 May 2018 21/5/2018

1 . e2mom 10 min, 4 front squat

2 . regionals EVENT 6

For time:

4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

scale workout:

16 ring rows
16 thrusters
12 ring rows
12 thrusters
8 ring rows

Friday 18 May 2018 18/5/2018

1 . 4×5 reps strict press every 1:30

2 . 6 min amrap of

4 hspu, (scale: 2 wall climbs)

10 kettlebell swings

then rest 2 min and

3 . 6 min amrap of

12 alternative lunges with a plate overhead 20 kg m, 10 kg w.

1 legless rope climb

Thursday 17 May 2018 17/5/2018

for time

run 500m

30 hang power snatch

run 750m

40 trusters

run 1000m

50 hang power clean and jerk

 

 

 

Wednesday 16 May 2018 16/5/2018

1 . 3×3 reps snatch 2nd pull every 1:30

2 . e2mom 6 min, 10 dead lift 60%

3 . 9 min amrap

4 muscle up

12 wall ball

36 du

scale: 8 dips, 12 wall ball, 50 single unders

 

Tuesday 15 May 2018 15/5/2018

for time

4 rounds of

10 dumbell snatch

15 t2b

then run 1000m

then 3 rounds of

20 lunges with a dumbell overhead (change hand every 10 reps)

20 burpees

then run 1000m

Monday 14 May 2018 14/5/2018

1 . e2mom for 10 min, 10 back squats 60-65%

2 . 8 min amrap

10 pull ups

10 push press

 

Friday 11 May 2018 11/5/2018

1 . in teams of 2, in 30 min amrap

50 du

40 kettlebell swings

30 wall ball

20 t2b

10 dumbell press each hand

partners rotate after completing one exercise,

ex: 50 du Νo1 then 50 du Νo2, 40 k.b. swings Νo1 then 40 k.b. swings Ν…

Thursday 10 May 2018 10/5/2018

1 . emom 8

1st min, 4 bar muscle up, scale: 8 pull ups

2nd min, 4 ring muscle up, scale: 8 dips

2 . for time

4 rope climbs, 12 hspu, 40 goblet squats

3 rope climbs, 9 hspu, 30 goblet squats

2 rope climbs, 6 hspu, 20 goblet squats…

Wednesday 9 May 2018 9/5/2018

1 . emom 5 min, 2 dead lift

2 . for time, 10 min time cap

20 thrusters – 100 du

16 thrusters – 80du

12 thrusters – 60 du

8 thrusters – 40 du

4 thrusters – 20 du

scale workout:

20 thrusters – 200 su

16 thrusters – 160 su

Tuesday 8 May 2018 8/5/2018

1 . 7 min amrap

7 burpee jumps over box

10 pull ups

2 . 7 min amrap

7 push press

7 hang power clean

7 burpees over bar

 

Monday 7 May 2018 7/5/2018

1 . 4x 8 alternative lunges every 1:30

2 . in 10 min amrap

7 dumbell snatches each hand

9 t2b

11 hand release push ups

Friday 4 May 2018 4/5/2018

1 . 8 min amrap

8 dumbell press each hand

8 burpees over dumbell

2 . 21-18-15-12-9-6-3 reps for time of

pull ups & wall ball

Thursday 3 May 2018 3/5/018

for time

100 du

50 thrusters

15 bar muscle up

1000m run

5 legless rope climbs

50 hang power snatch

100 du

scale workout:

200 su

50 thrusters

30 pull ups or jumping pull ups

1000m run

50 hang power snatch

1…

Thursday 3 May 2018 2/5/2018

1 .  e2mom for 8 min, 3 dead lift

2 . 4 rounds for time of

10 dumbell snatch each hand

15 t2b

20 alternative suitcase lunge with your dumbell

40 du

scale workout:

10 dumbell snatch each hand

15 κ2ε

20 alternative suitcas…

Monday 30 April 2018 30/4/2018

1 . 4×3 front squats every 1:30

2 . in 12 min amrap of

15 push ups

10 kettlebell swings

10 box jumps

Friday 27 April 2018 27/4/2018

1 . e2mom for 8 min, 6 dumbell press, 5-7 weighted pull ups

2 . e3mom for 12 min

10 thrusters

10 burpees over bar

5 bar muscle up

scale:

10 thrusters

10 burpees

10 pull ups

Thursday 26 April 2018 26/4/2018

for time

run 2000m, then

2 rounds of

50 kettlebell swings

50 sit ups

50 push ups

Wednesday 25 April 2018 25/4/2018

1 . emom 5 min,  2 snatch 2nd pull

2 . 6 rounds for time

7 hang power snatch

7 t2b

time cap 7 min

3 . e2mom8 min,  8 bent row, 8 dips

Tuesday 24 April 2018 24/4/2018

1 . for time 2 rounds of

1000 m run

30 burpees

15 dumbell snatch each

5 rope climbs

 

 

Monday 23 April 2018 23/4/2018

1 . every 1:30, 4×8 back squat

2 . 11 min time cap

100 du

40 wall ball

20 pull ups

75 du

30 wall ball

15 pull up

50 du

20 wall ball

10 pull up

25 du

10 wall ball

5 pull up

scale workout:11 min time cap

Friday 20 April 2018 20/4/2018

in teams of 3

3 rounds each for time of

15 s2o, 15 t2b

rest 4 min

the 3 rounds each for time of

2 rope climbs, 10 dips, 20 swings

Thursday 19 April 2018 19/4/2018

1 . e3mom for 15 min

10 sdhp

15 c2b pull ups

50 du

scale: 10 sdhp, 15 pull ups  or jumping pull ups, 75 singles

2 . 1 min amrap burpees over bar

rest 1 min

1 min amrap burpees

Wednesday 18 April 2018 18/4/2018

1 . e2mom  8 min, 5 dead lift

2 . in 9 min amrap of this ladder, 10,9,8,…1 reps

t2b & thrusters

if you finish before 9 min continue 2,3,4,…

 

Tuesday 17 April 2018 17/4/2018

for time

run 1000m, then

7 rounds of

10 burpees box jumps

10 dumbell snatch each hand

then run 1000m

scale: run 1000m, then

5 rounds of

10 burpees box jumps

10 dumbell snatch each hand

then run 1000m

Monday 16 April 2018 16/4/2018

1 . e2mom for 8 min, 4 front squat

2 . 11 min amrap

50 du

7 burpees over bar

9 hang power snatch

11 c2b pull ups

scale: 75 single unders, 7 bob, 9 hps, 11 jumping pull ups or 11 ring rows

 

Friday 13 April 2018 13/4/2018

1 . e2mom for 8 min, 5-4-3-2 push press

2 . tabata this

push ups

wall ball

kettlebell swings

burpees

8 sets each, 20 sec work, 10 sec rest

 

Thursday 12 April 2018 12/4/2018

run 1000m

30 thrusters

30 t2b / 50k2e

30 dumbell press each hand

6 rope climb / 30 ring rows

30 dumbell snatch each hand

30 hspu / 50 hand release push ups

200 du / 400 su

Wednesday 11 April 2018 11/4/2018

1 . e2mom 8 min, 5 back squats

2. e2mom 8 min, 5 dead lift

3 . e2mom 8 min, 5 strict press

Tuesday 10 April 2018 10/4/2018

run 1000m

3 rounds of

20 wall ball

20 pull ups

run 1000m

3 rounds

30 sit ups

25 push ups

20 kettlebell swings

Thursday 5 April 2018 5/4/2018

for time

run 1000 m

200 du

50 dumbell snatch (25 each)

20 bar muscle up

50 dumbell one hand thrusters (25 each)

200 du

run 1000 m

scale:

run 1000 m

400 su

50 dumbell snatch (25 each)

30 c2b or jumping pull ups

Wednesday 4 April 2018 4/4/2018

1 . 10-8-6-4-2 reps dead lift every 2 min

2 . e2mom for 10 min

3-4 strict muscle up

6-8 strict hspu

scale: 10 dips, 3 wall climb

Tuesday 3 April 2018 3/4/2018

for time

5 rounds of

20 push ups

10 ohs

run 1000 m

5 rounds of

2 rope climb

7 hang power snatch

run 1000 m

Monday 2 April 2018 2/4/2018

1 . 5-4-3-2 front squat every 1:30

2 . 5 min amrap

20 du, 8 t2b,

scale: 40 single unders, 8 k2e

2 min rest

5 min amrap

10 wall ball

10 kettlebell swings

 

Friday 30 March 2018 30/3/2018

1 . 4×2 split jerk every 1:30 / intro 4×4 push press

2 . team wod, in teams of 2, complete 2 rounds each

partner 1 run 1000 m

partner 2 does amrap until 1 finish running

7 burpees

9 s2o

11 pull ups

Thursday 29 March 2018 29/3/2018

1 . for time

10 jumps over the box – 5 ring muscle up

8 jumps over the box – 4 ring muscle up

6 jumps over the box – 3 ring muscle up

4 jumps over the box – 2 ring muscle up

2 jumps over the box – 1 ring muscle up

scale:

10 ju…

Wednesday 28 March 2018 28/3/2018

1 . dead lift 4×3 every 1:30

2 . 5 min amrap

5 burpees over bar

5 hang power snatch

3 . 3 rounds for time of

8 kettlebell snatch each hand

3 Turkish get up each hand

 

Tuesday 27 March 2018 27/3/2018

3 rounds for time of

200 du / 300 single unders

20 t2b

30 dumbell press (15 each hand)

40 wall ball

time cap 30 min

remaining time amrap, 20 overhead lunges with a plate, 15 kettlebell swings, 15 push ups

 

Monday 26 March 2018 26/3/2018

1 . front squat 4×3 every 1:30

2.  Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-b…

Friday 23 March 2018 23/3/2018

1 . every 1:30 2 x 5 reps strict press

then 2 x 5 reps push press

then 2 x 5 reps push jerk

2 . in teams of 2, in 10 min, rotate every round

7 hang power clean & jerk

7 sdhp

1 rope climb

Thursday 22 March 2018 22/3/2018

1 . e2mom for 8 min

8 weighted chin ups, 10 weighted  ring dips

2 . 1 min amrap burpee box jumps

1 min rest

1 min amrap wall climb

1 min rest

1 min amrap  rope climb

1 min rest

1 min amrap hand release push ups

min rest

Wednesday 21 March 2018 21/3/2018

1 . e2mom 7-5-3-3 reps dead lift

2 . 7 rounds for time, 14 min time cap

5 hspu*

10 kettlebell swings

10 jumps over the box

remaining time max rep burpees

*scale: 10 hand release push ups

 

Tuesday 20 March 2018 20/3/2018

in teams of 2, 18 min amrap

no 1 does 200 du

no 2 does amrap , 10 s2o, 10 c2b pull ups, until no1 completes 200 du

skale option

no1  does 300 su

no 2 does amrap 10 s2o, 10 jumping pull ups

Monday 19 March 2018 19/3/2018

1 . e2mom 7-5-3-3 reps back squat

2 . 4 rounds for time of

20 wall ball

15 t2b*

10 dumbell snatch each hand

time cap 10 min

*scale 15 k2e

Friday 16 March 2018 16/3/2018

team wod in teams of 3 for time

no1, runs 1500m

no2, does amrap until no1 gets back, 4 hang power snatches, 6 thrusters, 8 dead lifts

no3, does amrap until no1 gets back, 4 hspu, 8 t2b*

no1 goes to no2 station, no2 goes no3 station and…

Thursday 15 March 2018 15/3/2018

1 . emom 5 min

10 wall ball, 10  push ups

2 . 6 min amrap

10 kettlebell swings, 20 du

3 . 3×12 kettlebell clean & jerk every 2 min (2 kettlebells)

(focus on technique)

Wednesday 14 March 2018 14/3/2018

1 . 4×10 dead lift every 2 min

2 . for time

50 burpees

50 kettlebell snatch

run 1000m

50 dumbell push press

50 t2b

Tuesday 13 March 2018 13/3/2018

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Scaled: 100 single unders…

Monday 12 March 2018 12/3/2018

1 . 4×5 back squat every 1:30

2 . 8 min amrap,

8 thrusters, 8 burpees over bar

Friday 9 March 2018 09/03/2018

1 . e2mom for 8 min, 5 strict press + 6-8 weighted chin ups

2 . in teams of 2

200 du

100 wall ball

80 dumbell snatch

100 kettlebell swings

150 push ups

partners rotate after completing half reps of each exercise

 

Thursday 8 March 2018 8/3/2018

7 rounds for time of

5 bar muscle up

10 jumps over the box 60cm

scale: 10 pull up, 10 jumps over the box 50cm

beginers option: 5 rounds of 10 ring rows, 10 step up 40cm

 

Wednesday 7 March 2018 7/3/2018

1 . e2mom for 8 min, 7 dead lift + 7 hspu

2 . 10 min amrap

10 push press

7 burpees over bar

40 du / 60 su

Tuesday 6 March 2018 6/3/2018

e5mom for 25 min

10 dumbell snatch each

20 t2b

30 wall ball

scale:

8 dumbell snatch each

20 k2e

30 air squats

Monday 5 March 2018 5/3/2018

1 . e2mom, 8 min, 4 front squats + 10 ring dips

2 . 3 rounds for time of

60 du

30 kettlebell swings

20 c2b pull ups

scale: 120 su, 25 kettlebell swings, 10 jumping pull ups or 15 ring rows

Friday 2 March 2018 2/3/2018

1 . snatch 2nd pull, 4×3 reps every 1:30

2 . in teams of 2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
burpees over Dumbbells

rotate after every round

Thursday 1 March 2018 1/3/2018

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks
14 sdhp

Wednesday 28 February 2018 28/2/2018

1 . 4-3-2-2 reps push press every 1:30

2 . 6 min amrap, 6 jumps over the box, 12 kettlebell swings

3 . 1 min max rep push ups

1 min rest

1 min max rep burpees

Tuesday 27 February 2018 27/2/2018

in 15 min complete as many reps as possile of

wall ball, pull ups and dead lift

start with 8 wall ball and 6 pull ups

after very round add 2 reps for wall ball and 1 rep for pull ups

8-6, 10-7, 12-8, 14-9, 16-10, 18-11……..

dead …

Monday 26 February 2018 26/2/2018

1 . back squat 9-7-5-3 reps every 1:30

2 . tabata this, 4 exercises, 8 rounds each, 20sec work – 10 sec rest, no rest between exercises

burpees

thrusters

du or singles

sdhp

Friday 23 February 2018 23/2/2018

1 . 4 x 10 reps OHS, every 1:30

2 . team wod,  2 partners, rotate every 30 sec

in 16 min amrap

50 swings

50 t2b

50 hang power snatch

50 pull ups

Thursday 22 February 2018 22/2/2018

1 . e2mom for 8 min, 3 push jerk, 4 hang power clean, 5 dead lift

2 . in 11 min amrap

10 dumbbell snatch each hand

15 burpees

20 wallball

 

Wednesday 21 February 2018 21/2/2018

in front of the clock

1st min, 10 thrusters

2nd min, 4 ring muscle up

3rd min, 50 du

4th min, rest

repeat 6 rounds

scale option

1st min, 10 thrusters

2nd min, 8 dips

3rd min, 60 su

4th min, rest

repeat 5 rounds

Tuesday 20 February 2018 20/2/2018

1 . 7-5-3-3 reps back squat, every 1:30

2 . 10 min amrap

6 pull ups + 6 t2b

6 facing burpee jumps over the box

scale option

10 min amrap

8 ring rows + 8 k2e

6 facing burpee jumps over the box

Friday 16 February 2018 16/2/2018

1 . emom 5 min, 2 push jerk 75%

2 . team wod, in teams of 2, time cap 20 min

5 rounds each of

50 du / scale 80 su

4 bar muscle up / scale 8 pull ups

4 hang power snatch

then amrap 10 wall ball, 15 hand released push ups

rotate…

Thursday 15 February 2018 15/2/2018

1 . emom 10 min,

1st min 5 hspu

2nd min 10 t2b

2 . in front of the clock for 15 min

30 sec work, 30 sec rest

1st min du

2nd min k.b. swings

3rd min burpees

 

Wednesday 14 February 2018 14/2/2018

1 . every 1:30, 4 sets of 7 reps dead lift

2 . for time

6 rounds of 10 thruster, 10 c2b pull ups

scale option

5 rounds of 10 push press, 10 ring rows

Tuesday 13 February 2018 13/2/2018

for time, 7 rounds of

8 dumbbell snatch each hand

2 rope climbs

10 jumps over the box

scale option

5 rounds

 

Monday 12 February 2018 12/2/2018

1 . every 1:30, 4 sets of 5 reps back squat

2 . in 11 min,

2oo du,

then amrap 15 wall ball, 10 t2b

scale option

in 11 min,

400 single under

then amrap 15wall ball, 10 k2e

Friday 9 February 2018 9/2/2018

1 . emom 5 min, 2 strict press

2 . e4mom for 16 min,

6 hang power snatch

10 sdhp

14 burpees

Thursday 8 February 2018 8/2/2018

1 . practice ring muscle up for 10 min

2 . for time

8 ring muscle up, 8 hspu, 16 box jumps,

6 ring muscle up,  6 hspu, 12 box jumps

4 ring muscle up,  4 hspu, 8 box jumps

2 ring muscle up, 2 hspu,  4 box jumps

scale:

8 dips – …

Wednesday 7 February 2018 7/2/2018

1 . every 1:30, 4 sets of 7 reps dead lift

2 . for time

100 du, 20 thrusters

80 du, 16 thrusters

60 du, 12 thrusters

40 du, 8 thrusters

20 du, 4 thrusters

scale:

100 su, 15thrusters

80 su, 12thrusters

60 su, 9thruster…

Tuesday 6 February 2018 6/2/2018

for time

50 t2b

75 wall ball

100 push ups

75 swings

50 burpees

Monday 5 February 2018 5/2/2018

1 . every 1:30, 4 sets of 4 reps front squat

2 . 11 min amrap

8 dumbell push press

12 c2b pull ups

40 du

scale: 8 dumbell push press, 8 pull ups, 60 s.u.

Friday 2 February 2018 2/2/2018

interval training

40” work 20” rest, 6 exercises, 4 rounds, 1 min rest between rounds

thrusters

t2b

sdhp

burpees

alternative dumbbell snatch

pull up

scale wod 30 work, 30 rest

Thursday 1 February 2018 1/2/2018

1 . practice handstand, push up or walk for 10 min

2 . e3mom for 15 min

8 hspu

12 c2b pull ups

8 single dumbbell ohs each hand

Wednesday 31 January 2018 31/1/2018

1 . practice hang power snatch for 10 min

2 . 6 min amrap

6 hang power snatch

6 facing burpees box over jumps

Tuesday 30 January 2018 30/1/2018

1 . e2mom 8 min, 5 back squats 80%

2 . e2mom 8 min, 5 strict press 80%

3 . e2mom 8 min, 5 dead lift 70%

Monday 29 January 2018 29/1/2018

Athens Throwdown 2018 – WOD 2
for time

50-40-30-20-10 du

50-40-30-20-10 wall ball

2-4-6-8-10 bar muscle up

time cap 17 min

scale wod

50-40-30-20-10 single unders

50-40-30-20-10 wall ball

2-4-6-8-10 pull ups

Friday 26 January 2018 26/1/2018

1 . e2mom for 10 min

2 rope climbs &  5 dead lift

2 . team wod

in 11 min amrap

partner 1 performs 75 du

partner 2 does amrap

dumbbell power snatch, change hand every 5 reps

count total reps of dumbbell power snatch

scal…

Thursday 25 January 2018 25/1/2018

in 35 min amrap of

40 pull ups / 40 ring rows

40 box jumps

30 burpees

30 hspu / 45 hand release push ups

40 t2b

40 wall ball

 

Wednesday 24 January 2018 24/1/2018

1 . 9-7-5-3 reps push press every 1:30

2 . e3mom or 12 min

40 du

8 front squats

8 hang power clean

Tuesday 23 January 2018 23/1/2018

1 . emom 4 min, 15 kettlebell swings

2 . emom 4 min, 8 kettlebell snatch each hand

3 . for time

21 sdhp – 6 rope climbs

15 sdhp – 4 rope climbs

9 sdhp – 2 rope climbs

time cap 10 min

Monday 22 January 2018 22/1/2018

1 . 5-5-3-3 reps front squat every 1:30

2 . 6 rounds for time of

10 dips

10 dead lift

10 lunges with a kettlebell overhead (right hand up, left foot front)

time cap 12min

Friday 19 January 2018 19/1/2018

1. emom 5 min, 4 push press

2. in teams of 2

4 rounds of 40 du each

then 4 rounds each of

10 burpees

10 thrusters

Thursday 18 January 2018 18/1/2018

1 . in 7 min amrap

8 box jumps

8 hang power clean

rest 5 min &

2 . in 9 min time cap do amrap of

pull ups & s2o

reps are 24-21-18-15-12-9-3

scale wod

in 9 min time cap do amrap of

ring rows & push press

re…

Wednesday 17 January 2018 17/1/2018

1 . 7-5-3-3 reps dead lift every 2 min

2 . in 12 min

3 rounds of

35 push ups, 25 wall ball, 15 sdhp

then remaining time amrap

25 double unders, 15 sit ups

Tuesday 16 January 2018 16/1/2018

22 min amrap

15 t2b

15 kettlebell swings

10 burpee jumps over the box

10 hang power snatch

Monday 15 January 2018 15/1/2018

1 . 7-5-3-3 reps back squat every 2 min

2 . for time

25 pull ups

25 thrusters

200 du

25 thrusters

25 pull ups

time cap 9 min

scale wod

20 pull ups, 20 thrusters

300 single unders

20 pull ups, 20 thrusters

Friday 12 January 2018 12/1/2018

1 . emom for 5 min, 3 strict press

2 . in 16 min

4 rounds of

8 burpee jump over the box, 15 pull ups

then 30 kettlebell swings, 30 wal ball

then amrap, 25 du, 8 t2b

Thursday 11 January 2018 11/1/2018

1 . e2mom for 8 min, 2 or 3 legless rope climb

2 . 5 rounds for time of

10 hang power snatch

10 burpees

time cap 8 min

Wednesday 10 January 2018 10/1/2018

1 . e2mom for 8 min, 10 dead lift 60%

2 . 15 min amrap

15 pull ups / 15 ring rows

20 wall ball

50 du / 100 single unders

Tuesday 9 January 2018 9/1/2018

1 . emom 4 min, 3-5 bar muscle up

scale, 3-5 bar muscle up from a box

2 . emom 4 min, 5-7 hspu

scale, 5-7 push ups with knees on the box

3 . 10 min amrap

8 kettlebell push press each hand

10 box jumps

12 t2b / 12 k2e

Monday 8 January 2018 8/1/2018

1 . every 1:30, 4×4 front squat

2 . for time, 15 – 12 – 9 – 6 – 3 reps of

thrusters & burpees over bar

time cap 7 min

rest 4 min&

3 . in 5 min amrap

7 hang power clean

14 hand release push ups

Friday 5 January 2018 5/1/2018

1 . emom 5 min, 2 push jerk

2 . e2mom for 8 min

8 kettlebell snatch each hand

3 . 3 rounds for time

20 t2b

30 heavy rope or 60 du

time cap 7 min

scale wod

20 k2e

100 su

Thursday 1 January 1970 4/1/2018

1 . emom 5 min 15 american swings

rest 2 min

2 . emom 5 min 5 hang power snatch

rest 3 min

3 . 7 min amrap

5 hspu

10 alternative pistol squat

scale wod

2 wall climbs

10 weighted with  step up 2 k.b.

Wednesday 3 January 2018 3/1/2018

1 . every 1:30, 4×4 dead lift

2 . emom 5 min, 6 thrusters, 6 burpees

3 . 3 rounds for time of

10 hang power clean

20 wall ball

50 du / 100 su

time cap 8 min

Tuesday 2 January 2018 2/1/2018

1 . every 1:30, 5×4 reps back squat 80%

2 . Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

scaling wod

75 ring rows

75 push ups

75 sit ups

75 squats

Friday 29 December 2017 29/12/2017

1 . e3mom for 12 min

8 back squats, 8 weighted chin ups

2 . 4 rounds for time of

8 m walking lunges with bar on the front rack

8 kettlebell clean & jerk each hand

Thursday 28 December 2017 28/12/2017

e5mom for 25 min

10 burpees c2b pull up

10 hang power snatch

20 wall ball

50 du/100 single under

Wednesday 27 December 2017 27/12/2017

1 . every 1:30, 4×5 back squat

2 . e2mom for 8 min, 5 dead lift, 10 ring dips / ring push ups

3 . 4 rounds for time,

10 push press,

10 alternative weighted step up with 2 kettlebells

Friday 22 December 2017 22/12/2017

christmas team wod for time

rotate after compliting an exercise
100 double-unders
25 toes-to-bars
25 deadlifts
25 box jump overs
time cap 11 min
rest 4 min and for time
20 hang power snatch
30 pull ups
40 thrusters
50 hand release pus…

Thursday 21 December 2017 21/12/2017

1 . emom 7 min

20 du, 7 t2b / skale 20 su , 7 k2e

2 . e2mom for 8 min

8 kettlebell snatch each hand / skale 8 push pres

8 lunges with the kettlebell overhead

(rigth leg- left hand)

3 . perform 20 reps (10 each side) of turkish ge…

Wednesday 20 December 2017 20/12/2017

1 . every 1:30, 3 dead lift snatch grip

2 . for time, 6 rounds of

15 kettlebell swings

7 burpees box jumps over

then 4 rounds of

15 hand release push ups

30 du / 20 heavy rope

 

Tuesday 19 December 2017 19/12/2017

for time

50 burpees

75 sdhp / 50 sdhp*

100 wall ball / 50 wall ball*

75 pull up / 50 ring rows*

50 push press

*skale workout

Monday 18 December 2017 18/12/2017

1 . every 1:30 4×5 back squat

2 . 8 amrap

t2b & thrusters

do this ladder

1-1, 2-2, 3-3, 4-4………..

Friday 15 December 2017 15/12/2017

1 . e2mom for 8 min, try to perform all of the 3 different techiniques, 7 reps strict press, then 7 reps push press and 7 reps push jerk, use same weight, if you can’t complete don’t throw the bar, do less reps.

2 . in teams of 2, in 12 min

Thursday 14 December 2017 14/12/2017

1 . practice handstand walk 10 min

2 . e3mom for 15 min,

10 ohs,

15 wall ball,

20 sit ups

Wednesday 13 December 2017 13/12/2017

1 . every 1:30, 4 sets of 5 dead lift 70%

2 . in 10 min

30 -20 -10 reps of

s2o & t2b / k2e

remaining time

amrap of 20 du, 5 burpees

Tuesday 12 December 2017 12/12/2017

1 . emom 5 min, 3-5 bar muscle up / skale muscle up from a box

2 . 5 rounds for time of

10 thrusters

10 pull ups

10 burpees

time cap 10 min

Monday 11 December 2017 11/12/2017

1. every 1:30, 4x4back squat 80%

2. in 12 min

start with 200 du / 500 singles

then amrap

1 L-sit rope climb (starts from sitting position without feet touching the ground)

7 kettlebell snatch  each hand

7 dead lifts (men 1 x bw, …

Friday 8 December 2017 8/12/2017

team wod, in teams of 2 perform the following 4

A . 4 rounds each of

8 hang power snatch

16 alternative back rack lunges

B . then perform 50 syncronized push ups

C . then 3 rounds each of

20 t2b

20 wall ball

D . then perfor…

Thursday 7 December 2017 7/12/2017

1 . emom 5 min, 5 hspu

2 . e4mom for 20 min

5 ohs

10 hang power clean & jerk

20 k.b. swings

50 du

Wednesday 6 December 2017 6/12/2017

1 . every 1:30, 4×5 dead lift 75%

2 . for time 21-15-9 reps of

thrusters and burpees over bar

 

Tuesday 5 December 2017 5/12/2017

1 . every 1:30 for 4 rounds, 3-4 strict ring muscle up,

skale 6 strict pull ups+6 ring dips

2 . in front of the clock for 15 min

1st min 7 hang power snatch

2nd min 9 burpee box jumps over

3rd min 35 du

Monday 4 December 2017 4/12/2017

1 . emom 4 min 3 front squat

2 .every 1:30, 4×8 alternative front step lunge

3 . 8 min amrap,

t2b/k2e & burpees ladder

1-1, 2-2, 3-3…….

Friday 1 December 2017 1/12/2017

team wod, partners rotate every minute

100 s2o

150 overhead lunges (10kg/5kg plate)

200 kettlebell swings

250 hand release push ups

Thursday 30 November 2017 30/11/2017

1 . e2mom 6 min, 1 set of max unbroken reps du / 80 singles

2 . 15 min amrap,

2 rope climbs

8 kettlebell snatch each

8 burpees jump over the box

8 kettlebell push jerks each

Wednesday 29 November 2017 29/11/2017

1 . in 15 min find 1RM dead lift, if you are doing crossfit less than 4 months find 4RM

(you must not lose your lumbar curve)

2 . e2mom for 12 min

o-6, 10 sdhp, 10 hspu,

6-12 min, 10  thrusters, 10 dips

Tuesday 28 November 2017 28/11/2017

1 . every 1:30

3 rounds of 5 bar muscle ups

then 3 rounds of 15-20 butterfly pull ups

then 3 rounds of 8-10 strict pull ups

2 . 8 min amrap

32 du/64 singles,

16 kettlebell swings,

8 burpees

 

Monday 27 November 2017 27/11/2017

1 . every 1:30, 4×4 reps back squat 80%

2 . 7 min amrap

do this ladder

2-4-6-8……of wall ball & t2b

3 . 3 rounds of

15 ring push ups / 20 hand release push ups

25 sit ups

Friday 24 November 2017 24/11/2017

1 . strict press, find 2rm in 8 min

2 . TABATA  20sec work, 10 sec rest

exercise group A: hang power snatch / sdhp / hang power clean / thrusters

exercise group B: hspu / ring muscle up / t2b / pull ups

skale group B: hand release push…

Thursday 23 November 2017 23/11/2017

1 . practice double unders 10 min, build a big number of unbroken reps

2 . 15 min amrap

8 burpee over the box jumps

16 hand release push ups

16 t2b

8 kettlebell snatch each

Wednesday 22 November 2017 22/11/2017

1 . e2mom for 8 min,  3 dead lift (try to add some weight every 2 min)

2 . e3mom for 12 min

7 facing burpees over bar

7 hang power clean

5 m handstand walk / 7 hspu

Tuesday 21 November 2017 21/11/2017

1 . practice handstand walk for 10 min

2 . in 20 min

buy in 250 du / 500 su

then amrap of

20 dips

30 kettlebell swings

40 wall ball

Monday 20 November 2017 20/11/2017

1 . back squat, find 1 rm* in 20 min

*find  5 rm if you are working out less than 3 months

2 . for time 6 rounds of

8 kettlebell press each

5 weighted pull ups / 8 strict pull ups

time cap 10 min

Friday 17 November 2017 17/11/2017

1 . emom 4 min, 2 strict press

2 . team wod for time, 2 partners

a. 3 rounds of 50 du/100 su each, then

b. 3 rounds of 15 thrusters, 10 burpees over bar, then

c. 3 rounds of 10 hang  power snatch, 15 t2b, each

Thursday 16 November 2017 16/11/2017

1 . practice pull ups, kipping or butterfly

2 . for time

50 pull ups

75 push ups

75 wall ball

75 swings

5 rope climb

Wednesday 15 November 2017 15/11/2017

1 . 5×2 reps dead lift every 1:30

2 . for time 21-15-9 reps of

ohs – burpees – t2b

Tuesday 14 November 2017 14/11/2017

1 . emom 7 min,

5 hang power clean

7 t2b

2 . 10 min amrap

buy in 200 du

10 push press

10 jumps over the box

Monday 13 November 2017 13/11/2017

1 . emom 4 min, 2 front squats

2 . every 1:30 x 3, 8 back sqats

3 . 8 min amrap

15 wall ball

10 pull ups

Friday 10 November 2017 10/11/2017

1 . emom 5 min, 2 push press

2 . team wod, in teams of 2

partner 1, runs 1000m

partner 2, does amrap, until No1 finish his run

4 hang power snatch

8 burpees over bar

12 t2b

2 rounds each

Thursday 9 November 2017 9/11/2017

for time 5 rounds of

5 hspu

7 hang power clean

9 ring dips

15 kettlebell swings

Wednesday 8 November 2017 8/11/2017

1 . every 1:30, 5×2 reps dead lift snatch grip

2. 9 min amrap

8 burpees

16 wall ball

24 du / 48 su

Tuesday 7 November 2017 7/11/2017

1. emom 5 min, 2 snatch 2nd pull + 2 hang power snatch

2. for time 3 rounds of

15 strict  L-chin ups / 25 ring rows

10 kettlebell push jerks each hand

time cap 9 min

3. 100 sit ups for time

 

Monday 6 November 2017 6/11/2017

1 . 6 x 2 front squat every 1:30

2 . emom 8 min

5 thrusters

8 t2b

Friday 3 November 2017 3/11/2017

in teams of 2 partners

start with 25 synchronized burpees, then

150 wall ball, rotate every 15 reps,

then 5 rounds each of

10 pull ups, 10 s2o, rotate every round

and finish with  80 burpees over bar, rotate every 10 reps

time ca…

Thursday 2 November 2017 2/11/2017

1 . emom 5 min, 3 ohs

2 . in front of the clock 15 min

1st min, 40 du / 60 su

2nd min, 8 hspu / handstand hold 20”

3rd min, 4 ring muscle up / 12 dips

Wednesday 1 November 2017 1/11/2017

1 . every 1:30, 5×2 dead lift

2 . e4mom for 16 min

5 hang power snatch

10 burpees over bar

15 sdhp

20 t2b

if you fail doing it in time continue amrap until 16′

Tuesday 31 October 2017 31/10/2017

1. every 1:30 5×2 reps strict press

2.  e3mom x 5 rounds

10 thrusters

10 pull ups

30 du

Monday 30 October 2017 27/7/2017

every 1:30, 5 x 2 back squats
 4 min amrap

4 burpees box jumps over

10 kettlebell swings

3. 4 min amrap

8 wall ball

10 push ups

Friday 27 October 2017 27/10/2017

1. practice split jerk 10 min

2. 6 min amrap

5 ohs

5 burpees over bar

3. 6 min amrap

5 hang power clean

5 hspu

Thursday 26 October 2017 26/10/2017

for time

run 1000 m

50 kettlebell swings

50 s2o

50 box jumps

50 sdhp

run 1000 m

Wednesday 25 October 2017 25/10/2017

1. every 1:30 min, 4 x 2 dead lift

2. 20 min amrap,

10 pull ups

20 push ups

30 air squats

Tuesday 24 October 2017 24/10/2017

1. 5 min amrap

5 hang power clean and jerk

7 burpees over bar

2. in front of the clock 12 min

1st min 12 ring  dips

2nd min 25 sit ups

3rd min 40 du

 

Monday 23 October 2017 23/10/2017

1. every 1:30, 5 set x 3 back squats

2. 15 min amrap

12 t2b

18 swings

24 wall ball

Friday 20 October 2017 20/10/2017

1. emom 5 min, 2 strict press

2. team wod, teams of 3

amrap 15 min

No1 100 du / 100 su

No2 thruster

No3 hollow hold

Thursday 19 October 2017 19/10/2017

for time

1000 m run

40 kettlebell clean & jerk each

80 goblet squats

1000 m run

80 alternative lunges

80 hand release push ups

 

Wednesday 18 October 2017 18/10/2017

1. emom 5 min, 2 dead lift

2. e3mom for 15 min

10 hang power snatch

10 burpees over bar

50 du

Tuesday 17 October 2017 17/10/2017

from 0 – 7 min,

30 burpee bar muscle up / 60 dips

from 7 – 15 min amrap of

15 wall ball

10 t2b

Monday 16 October 2017 16/10/2017

1. every 1:30, 4×3 front squats

2. for time

5 rounds of

10 pull ups

15 swings

20 push ups

then run 2000m

Friday 13 October 2017 13/10/2017

1. emom 5 min, 3 strict press

2. in teams of 3

3 rounds each of

4 hang power snatch, 6 hang power clean, 8 thrusters

15 burpees over bar

Thursday 12 October 2017 12/10/2017

run 1000m

50  kettlebell front rack  lunges each

100 sit ups

25 ring muscle up / 50 dips

100 air squats

25 hspu / 50 hand release push ups

run 1000m

Wednesday 11 October 2017 11/10/2017

1. emom 5 min, 2 clean 2nd pull

2. in front of the clock 19 min

1st min, 12 thrusters

2nd min, 12 burpees over bar

3rd min, 2 L-sit rope climbs

4th min, rest

 

Tuesday 10 October 2017 10/10/2017

in 15 min amrap of

25 du –     1 round 10 swings, 10 pull ups

50 du –   2 rounds 10 swings, 10 pull ups

75 du –   3  rounds 10 swings, 10 pull ups

100 du – 4 rounds 10 swings, 10 pull ups

etc…………………….

Monday 9 October 2017 9/10/2017

1. every 1:30, 5×3 reps back squat

2. in 10 min amrap of

5 – 10 – 15 – 20 – 25…………. reps of

t2b

wall ball

Friday 6 October 2017 6/10/2017

1.  emom 5 min, 2 push jerk

2. 4 rounds of each

10 sdhp, 10 dips, 10 pull ups

Thursday 5 October 2017 5/10/2017

1. for time

1000 m run then

6 rounds of

2 legless rope climb

8 burpees over box

then run 1000 m

Wednesday 4 October 2017 4/10/2017

1. 4×3 dead lift snatch grip, every 1:30

2. in 10 min amrap of

10 hang power snatch 30/20kg

35 du / 70 su

Tuesday 3 October 2017 3/10/2017

20 min amrap

10 kettlebell push press each hand

10 burpees

20 kettlebell swings

20 wall ball

 

Monday 2 October 2017 2/10/2017

1. 4 x 5 back squat, every 1:30

2. 5 rounds for time of

10 thrusters

10 t2b

Friday 29 September 2017 29/9/2017

in teams of 3

partner 1 run 1000 m

partner 2 does amrap 7 hang power snatch – 7 burpees over bar

partner 3  does burpee pull ups

and rotate

score is total reps / time

Thursday 28 September 2017 28/9/2017

for time

50 k.b. swings

50 t2b

25 k.b. snatch each hand

50 box jumps

25 push jerks each hand

Wednesday 27 September 2017 27/9/2017

1. e2mom, 7-5-3-3-3 reps dead lift

2. tabata

push ups

pull ups

squats

sit ups

8 rounds each, 20” sec work, 10” sec rest

Tuesday 26 September 2017 26/9/2017

1. practice ring muscle up 15 min

2. 14 min amrap

50 du / 100 su

25 wall ball

15 k.b. swings

5 ring muscle up / 10 dips

Monday 25 September 2017 25/9/2017

1. e2mom back squat, 10-8-6-4-4-4 reps

2. 5 rounds for time

10 s2o

10 t2b

3. run 2 km

Friday 22 September 2017 22/9/2017

1. emom 5 min, 4 strict press

2. team wod, 2 partners

partner 1 does 50 thrusters

partner 2 does amrap push ups

and then change

partner 1 does 75 dead lift

partner 2 does amrap burpees

and change

partner 1 does 30 power sna…

Thursday 21 September 2017 21/9/2017

1. practice du 10 min, (built a big number of unbroken reps)

2. 15 min, e3mom

15 t2b

10 sdhp

50 du

Wednesday 20 September 2017 20/9/2017

1. emom 5 min, 2 dead lift

2. in 10 min amrap of

30 wall ball – 15 pull ups

20 wall ball – 10 c2b pull ups

10 wall ball – 5 bar muscle up

Tuesday 19 September 2017 19/9/2017

for time

1000 m run

then 3 rounds of

21 burpee box jump

15  hang power clean

9 hspu

then run 1000 m

Monday 18 September 2017 18/9/2017

1. 4 x 5 overhead squat, every 1:30

2. tabata this

thrusters

du

k.b. swings

sit ups

32 rounds of 20 sec work, 10 sec rest

1 min rest every 8 rounds

exercises rotate round

Friday 15 September 2017 15/9/2017

1. 4 x 5 push press every 1:30

2. in teams of 2, 5 rounds for time each

16 push ups

8 dead lift

4 bar muscle ups / 8 c2b pull ups

(for the weight on bar ask your coach)

Thursday 14 September 2017 14/9/2017

1. 4 x 5-7 strict hspu every 1:30 (skale, push ups from a box)

2. in 9 min, 5 rounds of

7 hang power snatch 40/25 kg (skale 30/20kg),

7 burpees over bar,

14 wall ball,

remaining time amrap  du

Wednesday 13 September 2017 13/9/2017

1. 4 sets of 5 reps dead lift, every 1:30

2. from 0-3 min,  amrap of

5 hang power clean

5 box jumps

from 3-6 min amrap of

3 burpees – 6 h. r. push ups – 9 air squats

from 6-9 min, amrap of

5 hang power clean

5 box jumps

Tuesday 12 September 2017 12/9/2017

1. practice 10 min kipping or butterfly pull ups

2. 2 rounds for time of

1000 m run

50 kettlebell swings

25 chin ups

Monday 11 September 2017 11/9/2017

1. e2mom for 8 min, 3 front squat

2. in front of the clock 20 min

1st min 10 thrusters

2nd min 10 t2b

3 min 50 du

4th min rest

Friday 8 September 2017 8/9/2017

1. emom 5 min, 3 back head split jerk

2. for time

run 1000m

then 3 rounds of

10 jumps over the box

20 push ups

run 1000m

then

30 burpee box jumps over the box

60 hand release push ups

Thursday 7 September 2017 7/9/2017

team wod in teams of 2 partners

1. 12 min amrap, (rotate after one round)

7 thrusters

7 burpees over bar

7 pull ups

2. 4 rounds each for time of

5 hang power snatch

1 rope climb

20 lunges with a 10/5 kg plate

 

Wednesday 6 September 2017 6/9/2017

1. emom 5 min, 3 dead lift snatch grip

2. in 12 min amrap

40 du

20 sit ups

10 kettlebell swings

10 burpees

Tuesday 5 September 2017 5/9/2017

1. emom 5 min, 3 hang power clean

2. e3mom for 15 min

6 dead lift

5 hang power clean

4 s2o

15 pull ups

Monday 4 September 2017 4/9/2017

1. every 1:30, 3 x 4 back squat

2. every 1:30, 3 x 4 lunges

3. in 11 min

buy in 50 wall ball

then amrap

3 ring muscle up / 10 dips

10 t2b

Friday 1 September 2017 1/9/2017

1. emom 5 min, 3 push press

2. tabata this

thrusters 30kg / skale 20kg

burpees over bar

sdhp 30kg / skale 20kg

pull ups

8 sets of 20 sec work, 10 sec rest

rest 1 min between exercises

Thursday 31 August 2017 31/8/2017

1. practice handstand walk 15 min

2. in 18 min

buy in 250 du / 500 su

then amrap

15 kettlebell swings

30 sit ups

10 goblet squats

20 push ups

 

 

Wednesday 30 August 2017 30/8/2017

1. e2mom for 8 min, 5 dead lift

2. 5 rounds for time

4 bar muscle up / 8 c2b pull ups

8 burpees

8 jump over the box

Tuesday 29 August 2017 29/8/2017

for time

run 1000 m,

then 4 rounds of

60 du

30 wall ball

15 t2b,

(skale, 100 su, 20 wall ball, 15 k2e)

then run 1000 m

Monday 28 August 2017 28/8/2017

1. e2mom for 8 min, 4 front squat

2. emom for 15 min

5 pull ups

10 push ups

15 air squats

Friday 25 August 2017 25/8/2017

1. e2mom for 8 min, 10 push press

2. in front of the clock for 18 min

1st min, 10 thrusters

2nd min, 10 burpees

3rd min, 40 du

Thursday 24 August 2017 24/8/2017

1. emom 10 min,

1st min 5-7 hspu / skale 20 sec handstand hold

2nd min 3-5 bar muscle up / skale bar muscle up with a box

2. 11 min amrap

12 k.b. swings

8 lunges with a kettlebell on the front rack

8 c2b pull ups

8 lunges with…

Wednesday 23 August 2017 23/8/2017

1. e2mom for 8 min, 8 dead lift

2. 8 min amrap of

10 t2b

10 box jumps

3. run 2000 m

Tuesday 22 August 2017 22/8/2017

1. practice power clean 15 min

2. for time

100 push ups

75 wall ball

50 burpees

1000m run

 

Monday 21 August 2017 21/8/2017

1. e2mom for 8 min, 8 back squats

2. e3mom for 15 min,

10 push press,

10 pull ups,

20 sit ups,

50 du / 75 su

Friday 28 July 2017 28/7/2017

holiday team wod

teams of 2 partners

1. for time

7 rounds each, rotate every round

5 hang power snatch

5 burpees over bar

2. for time

one partner runs 1000m

the other does amrap

3 bar muscle up / 6 c2b pull ups

6 hang…

Thursday 27 July 2017 27/7/2017

1. 4  min amrap

8 pull ups

8 box jumps

2. 4 min amrap

10 wall ball

10 hand release push ups

3. 4 min amrap

5 thrusters

5 burpees

rest between 4 min

Wednesday 26 July 2017 26/7/2017

1. emom 5 min

3 push press 75%

2. in 16 min

buy in 250 du / 500 su, then amrap

16 k.b. swings

8 dips

4 turkish get up. 2 each

2 rope climbs

Tuesday 25 July 2017 25/7/2017

1. tabata this,

4 rounds, 4 min each, one min rest between rounds,

exersices rotate one after the other,

20 sec work, 10 sec rest

round 1 & 2

handstand hold

med ball clean

superman hold

goblet squats

round 3 & 4

Monday 24 July 2017 24/7/2017

1. e3mom 21 min

5 back squats 75%

10 burpee box jumps

50 du

2. for time 20 muscle up

2000 km run

Friday 21 July 2017 21/7/2017

20 min amrap

60 du / 120 su

20 sit ups

10 dead lift (1 x bw)

20 push ups

10 burpees over bar

 

Thursday 20 July 2017 20/7/2017

team wod

25 min amrap

50 wall ball

50 k.b. swings

50 pull ups

50 goblet squats

50 t2b

partners rotate every 30 sec

Wednesday 19 July 2017 19/7/2017

1. e2mom x 3, 10 dead lift

2. for time

27-21-15-9 reps of

push press & dips

 

 

Tuesday 18 July 2017 18/7/2017

1. amrap 5 min burpees

1 min rest

2. amrap 5 min

7 hang power snatches

7 hand release push ups

1 min rest

3. amrap 5 min

turkish get up

1 min rest

4. 5 min amrap

10 k.b. swings

7 box jumps

 

Monday 17 July 2017 17/7/2017

1. emom 5 min 10 alternative lunges (bar on front rack)

2. for time

7 bar muscle up – 70 du

6 bar muscle up – 60 du

5 bar muscle up – 50 du

4 bar muscle up – 40 du

3 bar muscle up – 30 du

(skale x 2 c2b pull ups – x 2 single u…

Friday 14 July 2017 14/7/2017

1. emom 4 min 3 strict press

2. emom 4 min 3 push press

3. e3mom, 15 min

5 hang power clean

10 k.b. swings

20 h. r. push ups

Thursday 13 July 2017 13/7/2017

team wod

in teams of 2

6 thrusters – 3  plate burpees *

12 thrusters – 6 plate burpees

18 thrusters – 9 plate burpees

24 thrusters – 12 plate burpees

(chest to plate and bring plate overhead, 10/5 kg)

rotate every round

Wednesday 12 July 2017 12/7/2017

1. emom 5 min, 3 dead lift snatch grip

2. in 11 min

200 du / 400 su

then amrap of

11 wall ball

9 t2b

7 burpees

Tuesday 11 July 2017 11/7/2017

for time

run 1000 m

then 10 rounds* of

4 strict pull ups

5 dips

6 lunges each leg with a 20/10 kg plate

then run 1000 m

*try with a 10 kg vest

Monday 10 July 2017 10/7/2017

1. emom 4 min 3 ohs

2. emom 4 min 3 front squat

3. in 7 min

7 rounds

5 hang power snatch

5 burpees over bar

then amrap du

Friday 7 July 2017 7/7/2017

1. emom 5 min, 3 split jerk

2. for time

run 1000m, then

3 rounds of

15 kb push press each hand

3 rope climbs, then

run 1000m

Thursday 6 July 2017 6/7/2017

1. emom 5 min, 3 dead lift

2. for time

100 burpees

every minute 5 pull ups, start with pull ups

 

Wednesday 5 July 2017 5/7/2017

team wod, in teams of 2

for time

150 wall ball

100 pull ups

300 lunges with a 10/5 kg plate

100 thrusters

150 k.b. swings

rotate every 30 sec

Tuesday 4 July 2017 4/7/2017

1. e3mom for 15 min

7 hang power snatch

14 t2b

50 du

2. run 2000m

Monday 3 July 2017 3/7/2017

1. emom 5 min, 2 back squat

2. tabata this,

air squat

k.b. swings

handstand hold

burpees

exersices rotate for 16 min,

20 sec work, 10 sec rest

Friday 30 June 2017 30/6/2017

e3mom, 21 min

10 pull ups

10 box jumps

20 push ups

Thursday 29 June 2017 29/6/2017

1. e2mom, back squat 4-4-4-4

2. e2mom, dead lift 4-4-4-4

3. e2mom, strict press 4-4-4-4

Thursday 1 January 1970 28/6/2017

for time

200 du / 400 su

75 wall ball

100 sit ups

75 h. r. push ups

2000 run

Tuesday 27 June 2017 27/6/2017

1. emom 5 min, 5 hspu

2. in 10 min

5 rounds of

10 thrusters

10 pull ups

remaining time amrap burpees over bar

Monday 26 June 2017 26/6/2017

1. OHS 10-10-10 every 2 min

2. 10 min amrap

10 t2b

10 box jumps

10 sdhp

Friday 23 June 2017 23/6/2017

1. 5 min amrap,

5 hang power snatch

15 wall bal

rest 5 min

2. 5 min amrap,

40 du / skale 40 su

20 s2o

rest 5 min

3. 3 min amrap

5 burpees over bar

5 dead lift (weight on bars 1 x body weight / skale 0,5 x body weight)

Thursday 22 June 2017 22/6/2017

1. emom 5 min, 3 dead lift 70%

2. for time

21 hang power clean

6 rope climb

15 hang power clean

4 rope climb

9 hang power clean

2 rope climb

Wednesday 21 June 2017 21/6/2017

for time

1000 m run

100 air squats

100 k.b. swings

100 hand release push ups

1000 m run

Tuesday 20 June 2017 20/6/2017

1.  practice triple unders or double unders for 10 min

2. team wod

in teams of 2 partners

4 rounds each of

15 thrusters

15 t2b

 

Monday 19 June 2017 19/6/2017

1. every 1:30 5 rounds 3 front squats

2. e3mom for 15 min

10 burpees box jumps

15 pull ups

30 sit ups

Friday 16 June 2017 16/6/2017

1. e2mom for 12 min, 15 push press

2. in 15 min,

run 1000m / 300 du

then amrap of

9 sdlhp

3 ring muscle up / skale 9 dips

Thursday 15 June 2017 15/6/2017

1. emom 5 min, 5 ohs

2. in front of the clock 20 min, 30 sec work, 30 sec rest

1st min, t2b

2nd min, kettlebell swings

3rd min, burpees

4th min, wall ball

 

 

 

Wednesday 14 June 2017 14/6/2017

1. e2mom 8 min, 10 dead lift

2. 10 min amrap,

10 thruster

10 t2b

 

Tuesday 13 June 2017 13/6/2017

1. for 15 min, practice ring muscle up or bar muscle up (your weakness) / skale practice kipping pull ups

2. e3mom for 15 min

50 du

5 hang power snatch

2 leglless rope climb

3. run 2 km (low pace)

 

Monday 12 June 2017 12/6/2017

1. emom 5 min, 1 power clean, 1 hang squat clean, 1 front squat

2. emom 4 min, 3 clean pull

3. amrap 8 min

5 pull ups

5 burpees

10 kettlebell swings

Friday 9 June 2017 9/6/2017

1. emom 5 min, 2 push press 80%

2. tabata this

box jumps

sit ups

wall ball

american swings

8 rounds each, 20 sec work,10 sec rest

Thursday 8 June 2017 8/6/2017

10 x 1 min rounds

of 3 (heavy) thrusters

max rep bar muscle up / max rep c2b pull ups

Rest 2 minutes between rounds

Wednesday 7 June 2017 7/6/2017

1. emom 5 min, 5 dead lift 70%

2. 3 rounds of

21 t2b

15 hang power clean

9 burpees over bar

3. run 2 km

Tuesday 6 June 2017 6/6/2017

1. emom 8 min,

1st min 8 back squats

2nd min 12 box jumps

2. in 11 min amrap of

50 du

30 sit ups

20 push ups

10 pull ups

Friday 2 June 2017 2/6/2017

team wod, 2 partners

3 rounds each of

number one runs* 1000m

number two does amrap of

7 pull ups, 6 dead lift, 5 front squats, 4 s2o, 3 burpees over bar,

when number one gets in the gym after running, change

*choose which one sta…

Thursday 1 June 2017 1/6/2017

in front of the clock for 25 min

1st min 8 ohs

2nd min 5 bar muscle up / 10 c2b pull ups

3rd min 8 hang power snatch

4th min 20 sit ups

5th min rest

Wednesday 31 May 2017 31/5/2017

1. e2mom 8 min, 8 dead lift,  12 t2b

2. for time

run 1000m

then 3 rounds

25 wall ball

100 du

then run 1000m

Tuesday 30 May 2017 30/5/2017

1. emom 5 min, 4 strict hspu

2. 5 rounds of

4 ring muscle ups / skale 10 dips

8 burpee box jumps

12 kettlebell swings

Monday 29 May 2017 29/5/2017

1. e2mom for 10 min,

2 power clean, 4 front squats, 6 dead lift

2. amrap 11 min,

10  goblet squats

15 pull ups

20 alternative lunges with k.b. in the front rack

25 push ups

 

 

Friday 26 May 2017 26/5/2017

in teams of 2

100 front squats

100 burpees

100 wall ball

100 t2b

100 push press

partners rotate every min

Thursday 25 May 2017 25/5/2017

1. e2mom for 10 min,

1 clean pull, 1 hang power clean, 1 push jerk, 1 hang squat clean

2. 15 min amrap

16 kettlebell snatch (8 each)

12 pistol squats (6 each), skale 12 goblet squats

8 ring dips

Wednesday 24 May 2017 24/5/2017

1. e2mom for 10′, 5 dead lift 75%, 5 strict hspu

2. for time

10-100, 8-80, 6-60, 4-40, 2-20

hang power snatch

du

 

Tuesday 23 May 2017 23/5/2017

for time

21-15-9

burpees box jump,

chin ups

then run 1000 m

42-30-18

kettlebell swings

wall ball

then run 1000 m

Monday 22 May 2017 22/5/2017

1. e2mom for 10 min, 5 back squat 75%, 1 legless L-sit rope climb (start L-sit sitting on the ground)

2. 10 min amrap, 30 t2b, 30 thruster, 30 hand release push ups

Friday 19 May 2017 19/5/2017

2017 Regional Event 1

For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Thursday 18 May 2017 18/5/2017

1. in front of the clock 20 min

1st min, 5 front squats

2nd min, 10 push jerks

3rd min, 10 burpees box jumps

4th min, rest

Wednesday 17 May 2017 17/5/2017

1. emom 5 min, 5 dead lift 70%

2. for time

6 rope climb

12 hspu / hs hold 4 x 15”

100 sit ups

4 rope climb

8 hspu / hs hold 3 x 15”

200 du / 400 su

2 rope climb

4 hspu / hs hold 2 x 15”

1500 run

Tuesday 16 May 2017 16/5/2017

1. 100 wall ball, time cap 4 min

rest 4 min

2. 4 min amrap

2 bar muscle up / (skale, 5 pull ups), 5 hand release push ups, 5 burpees

rest 4 min

3. 4 min amrap

7 kettlebell swings, 7 box jumps

 

Monday 15 May 2017 15/5/2017

1. emom 10 min,

1st min 10 back squats 60%

2nd min 5 ring muscle up

2. in 8 min do this ladder

1 sdlhp – 1 t2b

2 sdlhp – 2 t2b

……………

Friday 12 May 2017 12/5/2017

1. emom 5 min, 3 strict press

2. e2mom 8 min, 2 clean pull, 2 power clean, 2 hang squat clean, 2 push jerk

3. 8 min amrap, 10 burpees, 20 american swings

Thursday 11 May 2017 11/5/2017

e4mom for 20 min

7 ohs

9 dips

11 thrusters

50 du / 75 single

Wednesday 10 May 2017 10/5/2017

1. emom 4 min, 1 hang power snatch, 1 hang squat snatch,

2. emom 4 min, 3 snatch pulls (110% of 1rm snatch)

3. for time

4 bar muscle up, 5 wall ball

3 bar muscle up, 10 wall ball

2 bar muscle up, 15 wall ball

1 bar muscle up, 20 …

Tuesday 9 May 2017 9/5/2017

2 rounds for time

30 t2b

30  jumps over the box

30 kettlebell snatch, 15 each hand

5 rope climb

run 1000 m

 

Monday 8 May 2017 8/5/2017

1. emom 4 min, 1 hang power clean, 1 hang squat clean

rest 2 min &

2. emom 4 min, 3 front squat

3. do this ladder 4 min amrap, sdlhp & s2o

1-1, 2-2, 3-3, 4-4,……….

rest 3 min &

4. 5 rounds of

10 pull ups, 40 du

Friday 5 May 2017 5/5/2017

team wod

in teams of 2

partners run together 1200 m

then each partner perform 5 rounds of

12 burpees over bar

9 power clean

6 hspu

Thursday 4 May 2017 4/5/2017

1. e3mom, for 15 min,

10 thruster

15 t2b

50 du

2. run 2500 m

Wednesday 3 May 2017 3/5/2017

1. emom 5 min, 1 2nd clean pull, 1 hang squat clean, 1 front squat

2. 9 min amrap of

12 box jumps

6 dead lift 1 x bw

3 bar muscle up

Tuesday 2 May 2017 2/5/2017

for time

run 1000 m

100 kettlebell swings

60 burpees

100 wall ball

run 1000 m

Friday 28 April 2017 28/4/2017

team wod

20 min amrap

each partner has to complete a round of

3 snatch, 4 s2o, 5 clean, 15 t2b

 

 

 

Thursday 27 April 2017 27/4/2017

1. 7 min amrap,

4 hspu,

8 pull ups,

12 air squat

2. 5 min amrap,

10 kettlebell swings

10 wall ball

3. 4 min amrap,

5 dead lift (1xbw)

5 burpees over bar

Wednesday 26 April 2017 26/4/2017

1. emom 5 min,  3 dead lift snatch grip

2. for time

20-15-10-5  reps of

sdlhp & t2b

3. run 2 km

 

Thursday 20 April 2017 20/4/2017

1. in 15 min find 3 rm dead lift

2. e3mom for 12 min

3 power snatch tng

15 wall ball

15 hand release push ups

Wednesday 19 April 2017 19/4/2017

for time

4 rounds of

75 du

25 kettlebell swings

20 c2b pull ups

15 burpees

Tuesday 18 April 2017 18/4/2017

1. back squat 5-3-2-2 every 1:30

2. For time:
thrusters, 15 reps
sumo deadlift high pulls, 21 reps
thrusters, 12 reps
sumo deadlift high pulls, 15 reps
thrusters, 9 reps
sumo deadlift high pulls, 9 reps

Thursday 13 April 2017 13/4/2017

in teams of 3

partners run 1000m

the 1st that gets in the box starts

3 rounds each of

5 c&j

8 dead lift

11 burpees over bar

then each player perform

30 c2b pull ups, then

50 kettlebell swings, then

30 t2b, then

Wednesday 12 April 2017 12/4/2017

1. emom 8 min 1st min 5 dead lift 75% 2nd min 5 hspu / 15 push-ups
2. 8 min amrap 35 du 15 wall ball

 

Tuesday 11 April 2017 11/4/2017

25 min time cap

run 1500 m

then 3 rounds of

11 thrusters 40/30 kg (skale 30/20 kg)

11 t2b

then add 10 kg on bar (skale 5 kg)

and perform 3 rounds of

8 thrusters

8 c2b pull ups

then add 10 kg on bar (skale 5 kg)

and pe…

Monday 10 April 2017 10/4/2017

1. every 1:30 5 reps ohs, 4 sets

2. team wod

in teams of 2

partners perform 4 rounds each

5 power snatches

15 box jumps

partners rotate every round

Friday 7 April 2017 7/4/2017

in teams of 2

150 wall ball

125 pull ups

150 kettlebell swings

125 t2b

partners rotate every minute

Thursday 6 April 2017 6/4/2017

for time,

21 front squats, 15 s2o, 3 rope climb

run 1000 m

add weight

18 front squats, 12 s2o, 3 rope climb

run 1000m

add weight

15 front squats, 9 s2o, 3 rope climb

Wednesday 5 April 2017 5/4/2017

1. every 1:30, 4 sets of 3 dead lift 70-75%

2. e3mom for 15 min,

8 thrusters

8 burpees

8 sdlhp

Tuesday 4 April 2017 4/4/2017

1. emom 4 min, 6 hspu

rest 2 min &

2. emom 4 min, 5 ring muscle up

3. in 5 min amrap of

10 kettlebell swings

10 wall ball

rest 2 min &

4. in 5 min amrap of

8 t2b

8 jumps over the box

Monday 3 April 2017 3/4/2017

1. e2mom for 8 min,  10 reps back squat

2. in 10  min,

buy in 200 du, then amrap of

3 power clean

6 burpees over bar

9 pull ups

Friday 31 March 2017 31/3/2017

1. 3 sets of 15 s2o (start with strict, if youcan’t perform a full rep, then push and after jerk)

rest exactly 1:30

2. team wod, partners alternate every round

3 rounds of

5 squat snatch

10 burpees over bar

then 3 rounds of

10…

Thursday 30 March 2017 30/3/2017

1. 20 ring muscle up for time time cap 5 min scale emom 5 min, 10 ring dips

2. in 10 min amrap of 15 American swings 12 wall ball 9 burpees box jumps

Wednesday 29 March 2017 29/3/2017

1. e2mom for 10 min, 1 power clean + 5 front squat + 5 bar muscle up/ 12 chest 2 bar pull up

2. for time do this ladder 10 to 1 rep of sdlhp, hspu(scale x 2 hr push ups), burpees

Tuesday 28 March 2017 28/3/2017

1. emom 5 min, 3 dead lift 70 %

2. for time 2 rounds of

1000m run

30 s2o

30 t2b

4 rope climb time cap 20 min

Monday 27 March 2017 27/3/2017

Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders / 70 single unders

time cap 15 min

Friday 24 March 2017 24/3/2017

for time

run 2000km

then

21 sdlhp – 15 ohs

18 sdlhp – 12 ohs

15 sdlhp – 9 ohs

cash out 50 burpees

Thursday 23 March 2017 23/3/2017

1. e2mom 10 min,

5 dead lift 75%,

10 jump over the box

2. in 8 min amrap of

50 du,

5 clean & jerk,

 

Wednesday 22 March 2017 22/3/2017

for time

run 1000m

50 pull ups

100 push ups

150 air squats

1000 m run

(elite 10kg vest)

Tuesday 21 March 2017 21/3/2017

for time  3 rounds of

15 thrusters, 15 burpees

rest 5 min,

and 3 rounds of

6 hang power snatch, 3 rope climb

Monday 20 March 2017 20/3/2017

1. emom 5 min, 1 power clean + 1 hang squat clean + 2 front squats

2. in teams of 2,

100 american swings

100 t2b

100 s2o

100 pull ups

partners alternate every 30 sec

 

Friday 17 March 2017 17/3/2017

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
110 du, 220 single unders
55 handstand push-up / 55 hand release push ups

Thursday 16 March 2017 16/3/2017

5 rounds for time of

10 kettlebell clean & jerk, one hand

3 bar muscle ups / 10 pull ups

Wednesday 15 March 2017 15/3/2017

1. emom 5 min, 3 snatch pulls

2. 7 min amrap,

1 hang power snatch, 2 sdlhp

2 hang power snatch, 4 sdlhp

3 – 6

4 -8 …………

weight on bars, 40 / 25 kg, skale 30 / 15 kg

3. romanian dead lift 3 x 8

Tuesday 14 March 2017 14/3/2017

1. emom 5 min,

15 american swings

2. e2mom 8 min,

2 leggless rope climb,

4 ring muscle up, (skale 8 c2b pull ups)

8 heavy thrusters

3. for time 7 rounds of

40 du, 8 burpees

Monday 13 March 2017 13/3/2017

1. emom 5 min, back squat 5-3-2-2-2

2. 3 rounds for time

6 push jerk

12 dead lift

18 t2b

36 wall ball

time cap 10 min

 

Friday 10 March 2017 10/3/2017

1. emom 5 min, 2 push press 80%

2. Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches,
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (add some weight)
*Prior to 12:00, 3 rounds of:
8 chest-to-ba…

Thursday 9 March 2017 9/3/2017

5 rounds for time of

10 thrusters

10 burpees

10 pull ups

Wednesday 8 March 2017 8/3/2017

1. every 1:30 4 rounds, 4 dead lift 80%

2. e2mom, for 4 rounds

1 hang power snatch, 1 hang squat squat snatch, 1 ohs,

10 t2b, add 2 reps of t2b every round

3. 100 american swings for time

 

Tuesday 7 March 2017 7/3/2017

emom 4 min, 6 hspu

rest 2 min

emom 4 min, 5 ring muscle up

rest 2 min

9 min amrap

buy in 200 du / 400 su

15 wall ball

10 dips

 

Monday 6 March 2017 6/3/2017

1. back squat 10-8-6-4 every 1:30

2. e2mom 8 min,

2 power clean

2 front squats

2 push jerk

4 t2b + 4 kipping pull up + 4 butterfly pull up

3. amrap 5 min,

10 american swings

5 burpees

Friday 3 March 2017 3/3/2017

ΤEAM WOD

in teams of 2

partners run together 1000m

then 3 rounds each of

15 thrusters

5 bar muscle up / 15 pull ups

then 400 du, change every 100 reps / 600 su change every 150 reps

then 80 hang power snatch, change every 8 re…

Thursday 2 March 2017 2/3/2017

for time,

6 legless rope climb, then

run 1000m,

then 4 rounds of 10 ohs, 10 burpees over bar

run 1000m

Wednesday 1 March 2017 1/3/2017

1. emom 5 min, dead lift 3 reps 75%

2. 4 rounds for time of

7 ring muscle up / 10 dips

14 t2b

21 wall ball

buy in 100 russian twists with med ball (left+right=1rep)

cash out 200 du

Tuesday 28 February 2017 28/2/2017

1. back squat 5×3 reps every 1:30

2. 8 min amrap,

10 thrusters

10 pull ups

10 burpees

Friday 24 February 2017 24/2/2017

team wod

in teams of 2

A. for time, partners alternate after every round

12 box jumps

24 american swings, one round each

12 box jumps over the box

24 kettlebell clean & jerk, 12 each hand

12 burpees box jumps over

24 ke…

Thursday 23 February 2017 23/2/2017

1. emom 10 min,

1st min 7 hspu / hs hold 20 sec

2nd min 4 strict muscle up / 10 ring dips

2. 5 rounds for time of

3 power snatch

4 ohs

7 t2b

1 rope climb

time cap 9 min

Wednesday 22 February 2017 22/2/2017

1. emom 5 min, 2 clean pulls 110% of max clean

2. in 15 min,

run 1200m, then amrap of

2 thrusters, 3 power cleans, 50 du

add one rep every round

(thrusters & power clean)

 

 

Tuesday 21 February 2017 21/2/2017

1. emom 5 min, 1 snatch 2nd pull, 1 power snatch, 1 hang power snatch

2. e3mom for 15 min, 15 box jumps,  12 sdlhp, 9 burpees over bar

Monday 20 February 2017 20/2/2017

1. front squat 5-3-2-2 every 1:30

2. for time

3 rounds of 15 swings, 20 hand release push ups,

then 3 rounds of 15 wall ball, 10 c2b pull ups,

then 45 swings,

60 hand release push ups,

45 wall ball,

30 pull ups

Friday 17 February 2017 17/2/2017

TEAM WOD, time cap  min

3 rounds each of

7 ring muscle up, 40 du

alternate after every round

then 3 rounds each of

7 power snatch, elite / masters 60kg, 20 t2b

alternate after every round

then 120 american swings, alternate ev…

Thursday 16 February 2017 16/2/2017

1. emom 5 min, 6 hspu

2. for time 21-15-9 reps

american swings & c2b pull ups

then 15-12-9 reps

kettlebell snatch each hand &

6-4-2 reps

turkish get up

Wednesday 15 February 2017 15/2/2017

1. emom 5 min, 5 dead lift 70%

2. in 15 min,

buy in 200 du/ , then

amrap of

12 wall ball

10 dips

8 burpees

Tuesday 14 February 2017 14/2/2017

1. emom 5 min, 5 ring muscle up

2. 8 min amrap,

do this ladder

thrusters & pull ups

for 1-1 rep 1st round

2-2 rep 2nd round

3-3………………..

Monday 13 February 2017 13/2/2017

1. emom 6 min, 2 squat clean, 2 push jerk, 2 front squat

2. 11 min amrap

40 du

15 kettlebell swings

15 t2b

 

Friday 10 February 2017 10/2/2017

team wod

30 snatch, alternate every 30 sec

60 burpees, alternate every min

40 power clean, alternate every 30 sec, add 10kg

80 pull ups, alternate every min

50 dead lift, alternate every 30 sec, add 10kg

100 hand release push ups…

Thursday 9 February 2017 9/2/2017

1. e2mom 10 min,

6 power snatch, 12 t2b

2. for time 21 -15 -9 reps of

power clean, jumps over the box

Wednesday 8 February 2017 8/2/2017

1. emom 6 min, 10 thrusters

2. amrap 4  min, 4 hspu, 8 c2b pull ups

3. amrap 4 min, 7 sdlhp, 7 burpees

Tuesday 7 February 2017 7/2/2017

1. emom 5 min, 1 clean – 1 hang squat clean – 1 front squat

2. for time

32 american swings

16 wall ball

8 ring muscle up / 20 dips

24 american swings

12 wall ball

6 ring muscle up / 15 dips

16 american swings

8 wall ball…

Monday 6 February 2017 6/2/2017

1. emom 5 min, 3 ohs

2. for time 6 rounds of

12 t2b

9 burpees over bar

6 dead lift 1,25 x bw

skale workout

15 k2e, 9 burpees over bar, 6 dl 3/4 bw

time cap 11 min

Friday 3 February 2017 3/2/2017

team wod!!!

in teams of 2,

partners rotate after every round

A. 4 rounds of

6 power clean, 5 thrusters, 4 power snatch

B. then 4 rounds of

9 t2b, 6 c2b, 3 bar muscle up / 9 t2b, 6 pull ups, 3 c2b pull ups

C. then 4 rounds of

Thursday 2 February 2017 2/2/2017

1. 4 min ladder

1 hspu – 1 burpees

2 hspu – 2 burpees, ……..

2. for time, 18-15-12-9-6-3 reps

sdlhp & ring dips

Wednesday 1 February 2017 1/2/2017

1. emom 6 min,

0-3 min 3 dead lift snatch grip,

3-6 min, 6 dead lift clean grip

2. for time 21-15-9 reps of

american swings,  jumps over box

rest 3 min and perform for time

21-15-9 reps of

power clean, front squat

 

Tuesday 31 January 2017 31/1/2017

1. every 1:30 min 5 rounds, 1 power snatch – 1 hang squat snatch – 1 snatch balance

skale, 2 hang power snatch – 2 ohs

2. in 11 min amrap,

buy in 200 du,

10 kettlebell snatch each hand,

10 burpees,

5 bar muscle up

skale workou…

Monday 30 January 2017 30/1/2017

1. emom 5 min, 3 back squat

2. for time,  30-20-10 reps of

wall ball

hand release push ups

t2b

Friday 27 January 2017 27/1/2017

in teams of 2

1. 2 min amrap s2o each

count reps x weight

2. 5 min amrap

7 thrusters 7 pull ups

rotate after every round

2 min rest and

3. perform 20 syncronized burpees

and then 3 rounds each of

7 hang power snatch

1…

Thursday 26 January 2017 26/1/2017

1. practice bar muscle up or batterfly pull ups 10 min

2. 5 rounds for time of

10 ohs

10 t2b

Wednesday 25 January 2017 25/1/2017

1. e2mom x 4, 10 dead lift 60%

2. tabata this,

hspu or hs hold,

weighted lunges with a 10/5kg plate overhead,

ground 2 overhead,

burpees over bar,

20 sec work, 10 sec rest,

rotate exercises

 

Tuesday 24 January 2017 24/1/2017

amrap 20 min,

20 wall ball

15 american swings

10 dips

2 legless rope climb

 

Monday 23 January 2017 23/1/2017

1. emom 6 min, 1 power clean, 1 hang squat clean, 2 front squat

2. for time,

buy in 200 du, then

21 s2o, 21 pull ups,

15 s2o, 15 c2b pull ups,

9 s2o, 9 bar muscle up,

time cap 11 min

skale workout

500 single unders,

21 s…

Friday 20 January 2017 20/1/2017

every 4 min for 5 rounds

4 hang power snatch

5 ring muscle up / bar muscle up / 10 c2b

6 hang power clean & jerk

7 burpees over bar

8 sdlhp

30 du

Thursday 19 January 2017 19/1/2017

1. emom 5 min, 4 strict ring muscle up

2. for time

50 burpees

50 american swings

50 t2b

50 thrusters (40-25kg, skale 30-20kg)

time cap 14 min

 

Wednesday 18 January 2017 18/1/2017

1. emom 5 min, 2 dead lift 75%

2. in 15 min amrap of,

20 wall ball

40 sit ups

20 sdlhp

40 hand release push ups

20 ohs

Tuesday 17 January 2017 17/1/2017

1. emom 5 min, 2 power snatch

2. amrap 12 min,

15 t2b

10 jumps over the box

5 hang power clean

5 s2o

Monday 16 January 2017 16/1/2017

1. emom 6 min, 2 front squat 75%

2. e3mom for 15 min,

10 dead lift (1 x bw)

8 hspu

6 bar muscle up

skale workout

10 dl (3/4 x bw)

16 hand release push ups

12 c2b pull ups

Friday 13 January 2017 13/1/2017

1. EMOM 5 min, 2 strict press 80%

2. EVENT 3  (FOR TIME: 7′ CAP)

15 THRUSTERS
21 BURPEES OVER BAR
12 THRUSTERS
18 BURPEES OVER BAR
9 THRUSTERS
15 BURPEES OVER BAR

Thursday 12 January 2017 12/1/2017

GREEK THROWDOWN
EVENT 2   (FOR TIME: 8′ CAP)
-ELITE  MEN & WOMEN

10-9-8 DL-CLN-STO
10-9-8 TTB-CTB-BMU
8-7-6 DL-CLN-STO
8-7-6 TTB-CTB-BMU
6-5-4 DL-CLN-STO
6-5-4 TTB-CTB-BMU

-SKALE MEN & WOMEN

10-9-8 DL-CLN-STO

Tuesday 10 January 2017 10/1/2017

1. practice handstand walk for 10 min

2. for time 5 rounds of

15 swings

12 wall ball

9 dips

Monday 9 January 2017 9/1/2017

1. emom 6 min,  2  back squat 70%

2. in 12 min,

200 du, then

30 pull ups, 30 dead lift

20 c2b pull ups, 20 power clean

10 bar muscle up, 10 power snatch

remaing time, burpees over bar

Thursday 5 January 2017 5/1/2016

1. emom 5 min, 2 push press 75%

2. 10 min amrap,

10 t2b

10 box jumps

10 dead lift 80/50kg, skale 50/30kg

Wednesday 4 January 2017 4/1/2017

1. emom 6 min,  2 dead lift 70%

2. for time

buy in 200 double unders,

then 3 rounds

20 american swings,

20 wall ball,

cash out 100 push ups

Tuesday 3 January 2017 3/1/2017

wod for time ”welcome 2017”

17 ground 2 overhead

17 weighted pull ups

17 front squats

17 burpees

17 push press

17 bar muscle up (skale 17 c2b pull ups)

17 hang power snatch

17 burpees over bar

weight on bars 50/30kg, s…

Friday 30 December 2016 30/11/2016

 

team wod

in teams of two players

3  rounds of  15-12-9 reps 1,2,3,round

burpees box jumps over , then

3 rounds of 21-15-9 reps each round

of push press, then

3 rounds of

3 rope climbs & 10 power cleans, then …

Thursday 29 December 2016 29/12/2016

1. in front of the clock 12 min,

1st min 3 hang power snatch,

2nd min 3 hang squat snatch,

3rd min 5 ohs,

4rth min rest,

then from 13 min, till 18 min amrap of

5 thrusters, 5 burpees

use the same weight  for all exercises

Wednesday 28 December 2016 28/12/2016

1. emom 5 min, 4 dead lift  70% of 1 rm

2. for time, 4 rounds of

15 t2b,

12 jump over the box,

9 hspu,

then 200 du

skale workout, 4 rounds of

20 k2elbows, 12 jump over the box, 18 hand release push ups,

then 500 single unders

Tuesday 27 December 2016 27/12/2016

1. every 1:30, 4 rounds, 2 front squats 80%

2. amrap 10 min, 10 sdlhp 45/30kg, 5 bar muscle up, 10 burpees

skale workout, 10 sdlhp 35/20kg, 10 c2b, 10 burpees

Friday 23 December 2016 23/12/2016

warm up 50 burpees

1. find 1 rm strict press in 15 min

2. in 12 min

150 du, then amrap of

11 c2b pull ups

7 front squats

7 push press

(60/35kg, skale 45/25kg)

Thursday 22 December 2016 22/12/2016

1. for time 5 rounds of

10 box jumps

5 power clean (60/35kg, skale 45/25kg)

time cap 8 min.

2. tabata this,

sit ups,

american swings,

wall ball,

8 sets each, 20 sec work, 10 sec rest

Wednesday 21 December 2016 21/12/2016

dead lift 1-1-1-1-1-1-1

rest as needed

 

Tuesday 20 December 2016 20/12/2016

for time

10 thrusters*, 5 ring muscle up, 50 du

8 thrusters, 4 ring muscle up, 40 du

6 thrusters, 3 ring muscle up, 30 du

4 thrusters, 2 ring muscle up, 20 du

2 thrusters, 1 ring muscle up , 10 du

*thrusters sould be havier than …

Monday 19 December 2016 19/12/2016

1. hip mobility 10 min

2. back squat 1-1-1-1-1-1-1

Friday 16 December 2016 16/12/2016

1. emom 6 min, 2 push jerk

2. team wod, in teams of 2

120 t2b & 90 front squats, rotate every 15 reps

then 3 rounds each of 15 sdlhp, 30 push ups

weight on bars (45/30kg, skale 35/20kg)

 

Thursday 15 December 2016 15/12/2016

1. practice ring muscle up 15 min

2. in 15 min amrap of

21 wall ball

15 burpees

9 hang power snatch

 

Wednesday 14 December 2016 14/12/2016

1. emom 6 min, 2 dead lift 75%

2. e3mom for 15 min

5 dead lift, 4 hang power clean, 3 thrusters,

5 kipping pull ups, 4 butterfly pull ups, 3 bar muscle up

skale workout

5 dl, 4 hpc, 3 thrusters

10 c2b pull ups

3. 100 sit ups f…

Tuesday 13 December 2016 13/12/2016

1. warm up 250 double unders, time cap 5 min

2. for time

45 american swings, 21 ohs

30 american swings, 15 ohs

15 american swings, 9 ohs

time cap 6 min

rest 3 min

then for time

4 rope climbs, 12 jumps over the box, 36 hand …

Monday 12 December 2016 12/12/2016

1. emom 5 min, 3 front squat

2. in 14  min,

21-15-9 reps,

push press, pull ups, burpees, (bars 45-30kg, skale 30-20kg)

remaining time, amrap of

30 du, 20 sit ups

Friday 9 December 2016 9/12/2016

1. emom 6 min, 2 strict press

2. in teams of 2

then is you go I go, for 7 rounds each

7 hang power snatch + 7 t2b

 

 

 

Thursday 8 December 2016 8/12/2016

in front of the clock 25 min,

1st min, 9 american swings, 7 ring dips

2nd min, 7 sdlhp, 7 burpees over bar

3rd min, 10 thrusters

4th min,  8 L-pull ups

5th min, rest

Wednesday 7 December 2016 7/12/2016

1. emom 6 min, 2 dead lift

2. 7 min ladder,

1 hspu, 5 du

2 hspu, 10 du

3 hspu, 15 du

4 hspu, 20 du

5 hspu, 25 du

……………..

skale workout

2 hand release push ups, 10 single unders

4 hrpu, 20 su

………..

Tuesday 6 December 2016 6/12/2016

14 min amrap of

5 bar muscle up

10 power snatch

15 c2b pull ups

20 power clean

25 pull ups

30 wall ball

Monday 5 December 2016 5/12/2016

1. emom 6 min, 3 back squat

2. amrap 3 min, 1 legless rope, 1 ring muscle up

3. 4 rounds for time

7 dead lift (bw)

7 hspu

14 t2b

Friday 2 December 2016 2/12/2016

TEAM WOD

for time, 2 players

27, 21, 15, 9, reps of thrusters each one, rotate after every set

every time you break a set, 4 burpees penalty

Thursday 1 December 2016 1/12/2016

1. practice double unders 8 min

2. for time, 40-30-20-10

of wall ball & american swings

time cap 10 min

Wednesday 30 November 2016 30/11/2016

1. emom 5 min, 2 snatch 2nd pull 110% of 1rm snatch

2. 3 rounds of

3 squat snatch

12 t2b

time cap 5 min

rest 2 min,

then amrap 5 min,

sdlhp 2, 4, 6, 8…..rep,

perform 2 rope climb after every round

Tuesday 29 November 2016 29/11/2016

1. practice ring muscle up 10 min

2. amrap in 8 min,

2 ring muscle/5 ring dips

4 hspu/10 hand release push ups

8 box jumps

Monday 28 November 2016 28/11/2016

1. emom 6 min 3 front squats 75-80%

2. 20 min amrap

5 burpees over bar

5   thrusters

10 push press

10 c2b pull ups

15 american swings

15 goblet squats

Friday 25 November 2016 25/11/2016

1. emom 5 min, 2 push press

2. team wod, in teams of 2, one minute amrap each player

burpees over bar

dead lift

sit ups

thrusters

push ups

Thursday 24 November 2016 24/11/2016

1. practice double unders 8 min

2. for time

22 box jumps

22 ohs

22 wall ball

22 box jumps

22 power snatch

22 wall ball

22 ring muscle up

11 min time cap

 

 

Wednesday 23 November 2016 23/11/2016

1. emom 5 min, dead lift 2 rep 80%

2. in 11 min,

4 rounds of 7 hang power clean, 9 burpees, 15 t2b,

then remaining time

amrap of 5 sdlhp,  10 push ups

weight on bars same for clean & sdlhp

 

Tuesday 22 November 2016 22/11/2016

For time:
25 pull-ups
500-meter run / 100 du
40/25kg thrusters, 20 reps
1000-meter run / 200 du
40/25kg thrusters, 40 reps
500-meter run / 100 du
50 pull-ups

Monday 21 November 2016 21/11/2016

1. emom 6 min, 2 back squat 80%

2. in front of the clock 15 min

1st min, 10 pull ups

2nd min, 15 american swings

3dr min, 15 wall ball

 

Friday 18 November 2016 18/11/2016

1. strict press 10 min for 2rm

2. 11 min amrap

21 goblet squats

15 t2b

9 ring dips

3 rope climb

Thursday 17 November 2016 17/11/2016

1. emom 5 min, 3 bar muscle up + 6 hspu

2. 3 min anrap, 100 du, then max reps front squats

1 min rest

4 min amrap, 100 du, then max reps power snatch

1 min rest

5 min amrap, 100 du, then max reps thrusters

*choose weight with you…

Wednesday 16 November 2016 16/11/2016

1. emom 6 min, 3 reps clean 1st-2nd pull

2. 5 rounds for time of

10 wall ball, 15 american swings, 20 sit ups

time cap 8 min

Tuesday 15 November 2016 15/11/2016

in 14 min amrap of

12 push jerk, 12 burpees

12 hang power clean, 12 burpees over bar

12 hang power snatch, 12 burpees over bar (facing the bar)

9 push jerk, 9 burpees

9 hang power clean, 9 burpees over bar

9 hang power snatch, 9 …

Monday 14 November 2016 14/11/2016

warm up 200 du

1. emom 5 min, 2 overhead squats

2. e2mom 8 min, 5 sdlhp*, 10 box jumps, 15 hand release push ups

3. for time 100 pull ups, time cap 9 min

*heavy load

Friday 11 November 2016 11/11/2016

1. emom 5 min 2 push jerk

2. in teams of 2, 3 rounds each of

7 hang power snatch

14 t2b,

then 3 rounds of

7 ohs

3 rope climbs

partners rotate after 1 round

 

Thursday 10 November 2016 10/11/2016

1. warm up

50 russian swings

25 kettlebell sdlhp

10 turkish get up each side

2. amrap 9 min

5 power clean

25 du

5 front squats

25 du

 

Wednesday 9 November 2016 9/11/2016

1. dead lift 5-5-3-3-2 every 1:30

2. in front of the clock 10 min

1st min 6 thrusters, 6 burpees

2nd min 7 L-chin ups

Tuesday 8 November 2016 8/11/2016

for time

9-15-21 reps of

sdlhp, ring dips, t2b

then run 1000m

then 30-20-10 reps

push ups, swings, wall ball

Monday 7 November 2016 7/11/2016

1. front squat 3-3-3-3 every 1:30

2. 5 bar muscle up, 3 dead lift (bw),

4 bar m.u., 6 d.l.

3 bar m.u., 9 d.l.

2 bar m.u., 12 d.l.

1 bar m.u., 15 d.l.

skale workout

10 c2b, 3 dead lift (1/2 bw)

8 c2b, 6 d.l.

6 c2b, 9 d.l….

Friday 4 November 2016 4/11/2016

1. push press 5-3-2-2

2.  team wod, in teams of 2 persons

each one completes 3 round of

15 american swings

15 wall ball

then other 3 rounds of

10 overhead squats

10 burpees over bar

they alternate each round

 

&n…

Thursday 3 November 2016 3/11/2016

for time

2000 m run, then

10 hang power clean, 2 thrusters, 5 burpees over bar

8 hpc, 4 thrusters, 5 burpees over bar

6 hpc, 6 thrusters, 5 burpees over bar

4 hpc, 8 thrusters, 5 burpees over bar

2 hpc, 10 thrusters, 5 burpees ov…

Wednesday 2 November 2016 2/11/2016

1. dead lift snatch grip 3-3-2-2 every 1:30

2. 8 min amrap,  5 hspu, 7  jumps over the box, 9 dips

Tuesday 1 November 2016 1/11/2016

buy in 200 double under

then 6 rounds for time

2 strict pull ups + 2 kipping pull ups + 2 butterfly pull ups + 2 bar muscle ups

3 hang squat snatch

cash out 100 hand release push ups

Monday 31 October 2016 31/10/2016

1. back squat 5-5-5-5 every 1:30

2. for time

21-15-9  reps  of

sdlhp, t2b, s2o

time cap 10 min

Thursday 27 October 2016 27/10/2016

1. e2mom 8 min

5 hang power snatch

2 rope climb

2. emom 5 min

2 hang power clean

3. 30 ring* muscle up for time

* 30 c2b pull ups + 30 ring dips

time cap 8 min

Wednesday 26 October 2016 26/10/2016

1. dead lift find 3 rm in 15 min

2. in teams of 2

150 american swings

75 burpees

100 wall ball

75 box jumps

150 push ups

partners rotate every 30 sec

time cap 25 min

Tuesday 25 October 2016 25/10/2016

for time,  4 rounds of

15  thrusters,  15  pull ups,

then run 1200m

 

Monday 24 October 2016 24/10/2016

1. ohs 5-5-5-5

2. for time, 3 rounds of

5 power clean, 5 push jerk, 5 front squats

15 burpees

time cap 7 min

Friday 21 October 2016 21/10/2016

1. strict press 2-2-2-2 every 1:30

2. 8 min amrap,

7 hang power snatch 40/25kg,

7 t2b

 

Thursday 20 October 2016 20/10/2016

for time

100 pull ups

100 wall ball

100 alternative lunges with 10/5kg plate

100 american swings

100 push ups

time cap 30 min

Wednesday 19 October 2016 19/10/2016

1. emom 5 min 3 dead lift snatch grip

2. for time 4 rounds of

3 legless rope climbs

10 burpees box jumps

50 du

Tuesday 18 October 2016 18/10/2016

1. emom 10 min, 5 pull ups, 10 push ups, 15 air squats

2. 5 rounds for time of  10 hang power clean, 10 hspu

time cap 8 min

Monday 17 October 2016 17/10/2016

1. front squat 5-5-5-5 every 1:30

2. 9 min amrap

12 american swings

9 wall ball

6 burpees

Friday 14 October 2016 14/10/2016

1. emom 5 min 2 push jerk

2. 7 rounds of

7 sdlhp

7 t2b

 

Thursday 13 October 2016 13/10/2016

for time

run 1000m  then 4 rounds of

3 power snatch

5 thrusters

7 power clean

run 1000m. then

150 du

75 sit ups

6 rope climb

time cap 30 min

 

Wednesday 12 October 2016 12/10/2016

1. dead lift 5-3-2-2

2. in front of the clock 9 min

1st min, 15 box jumps 60/50 cm

2nd min, 12 jump over the box 60/50 cm

3rd min, 9 burpee box jumps 60/50 cm

4th min, 10 strict pull ups

5th min, 15 kippng pull ups

6th min, 5 …

Tuesday 11 October 2016 11/10/2016

for time

27 s2o, 15 burpees over bar

21 s2o, 12 burpees over bar

15 s2o, 9 burpees over bar

9 s2o, 6 burpees over bar

time cap 7 min

rest 3 min & do this 7 min ladder

wall ball, push ups

2-4, 3-6, 4-8, 5-10, 6-12, 7-14,…

Monday 10 October 2016 10/10/2016

1. back squat 9-7-5-3 every 1:30

2. in front of the clock 9 min

0-3 min, 20 ring muscle up / 3 min amrap 8 pull ups, 8 dips

3-6 min, 60 american swings

6-9 min, 50 t2b / 100 sit ups

Friday 7 October 2016 7/10/2016

1. A. strict press 5-5-5 B. push press 2-2-2, emom

2. 5 rounds for time

5 hspu

7 front squats

9 burpees over bar

Thursday 6 October 2016 6/10/2016

for time

100 push ups

50 sdlhp

75 pull ups

50 hang power snatch

100 air squats

time cap 27 min

Wednesday 5 October 2016 5/10/2016

1. dead lift 5-5-3-3

2.  in 8 min amrap of

12 american swings

6 jumps over the box

3 bar muscle up / 9 c2b pull ups

Tuesday 4 October 2016 4/10/2016

for time

15 thrusters, 15  t2b, 1 rope climb

12 thrusters, 12 t2b, 2 rope climbs

9 thrusters, 9 t2b, 3 rope climbs

6 thrusters, 6 t2b, 4 rope climbs

3 thrusters, 3 t2b, 5 rope climbs

weight on bars 40/30 kg elite, 30/20 kg skale

Monday 3 October 2016 3/10/2016

1. back squat 5-5-5-5 every 1:30

2. for time,

power clean &  burpee

3-3, 6-6, 9-9, 6-6, 3-3, reps

run 1200m.

 

 

Friday 30 September 2016 30/9/2016

team wod, in teams of 2,

2 rounds each ”for time & total reps”** of

player 1  runs 1200m

player 2  amrap (until player 1 completes running), 5 dead lift*, 5 kettlebell push press each hand, 10 t2b

* weigth on bars 3/4 – 1 x body …

Thursday 29 September 2016 29/9/2016

1. e2mom for 8 min,

4 ring muscle up

4 power clean ,

rest 3 min

2. amrap 5 min,

10 wall ball, 7 box jumps

3. 3 min L-sit

Wednesday 28 September 2016 28/9/2016

1. emom 5 min 3 reps dead lift 75%

2. in 21 min

50 t2b then amrap of

2 rope climb

5 power snatch

50 du

Tuesday 27 September 2016 27/9/2016

1. emom 5 min, 6 hspu

2. for time run 1200m,

then  15-12-9-6-3 reps

of  burpees over bar,  thrusters,

time cap 17 min

Monday 26 September 2016 26/9/2016

1. front  squat 5-5-3-2 every 1:30

2. in 8 min amrap

21-15-9-15-21 reps of

hand release push ups,

pull ups,

dead lift

Friday 23 September 2016 23/9/2016

1. split jerk 3-3-3-3

2. in 11 min amrap of

25 american swings,

25 hand release push ups,

25 s2o,

25 box jumps,

25 dead lift

Thursday 22 September 2016 22/9/2016

1. e2mom 4 max rep sets of weighted dips

2. 4 min amrap,

7 thrusters, 7 pull ups

rest 4 min then

another 4 min amrap

7 sdlhp, 4 burpees over bar

 

Wednesday 21 September 2016 21/9/2016

1. dead lift 5-5-5-5 every 1:30

2. in 16 min, run 1000m, then amrap

8 t2b

10 wall ball

12 swings

Tuesday 20 September 2016 20/9/2016

1. 5 min for max rep bar muscle ups

2. for time 21 burpees, 7 hang power snatch – 7 hang power clean – 7 s2o

15 burpees, 5 hang power snatch – 5 hang power clean – 5 s2o

9 burpees, 3 hang power snatch – 3 hang power clean – 3 s2o

Monday 19 September 2016 19/9/2016

1. back squat 15-15-15 every 2 min 50%

2. in 20 min amrap of

5 strict hspu, 10 c2b pull ups, 10 dead lift (BW), 50 double unders / 100 su

Friday 16 September 2016 16/9/2016

1. A. strict press 5-3-2 B. push press 2-2-2 every 1:30

2. in front of the clock 12 min

1st min, 5 power clean, tng

2nd min, 10 wall ball

3rd min, 15 american swings

Thursday 15 September 2016 15/9/2016

1. e2mom for 10 min, 5 strict ring muscle up or 2 weighted (6-8 kg medball)

2. 3 rounds for time of 8 hspu  8 kettlebell snatch each hand

3. for time run 1,5km, 100 push ups, run 1,5km

Wednesday 14 September 2016 14/9/2016

1. dead lift 3-3-3-3 every 1:30

2.  in front of the clock for 14 minutes
0-2′ max rep pull ups,
2′-3′ rest,
3′-5′ max rep burpees,
5′-6′ rest
6′-8′ max rep thrusters,
8′-9′ rest
9′-11’max rep sdlhp (same weight as thrusters) ,
11′-12′ r…

Tuesday 13 September 2016 13/9/2016

1. death by power clean

1st min 2 push ups, 2 hang power clean

2nd min, 3 push up, 3 hang power clean

3rd min, 4 push ups, 4 hang power clean

…………………………..

max 12 min

2. in 8 min amrap of

10 power snatch (35…

Monday 12 September 2016 12/9/2016

1. emom 5 min, 2 front squat

2. for time 15-12-9-6-3 reps of burpees, c2b pull ups,

then 2 rounds of 20 thrusters, 20 t2b, 20 american swings

Friday 9 September 2016 9/9/2016

1. A. strict press 5-5-5 B. push press 3-3-3 (every 1:30)

2. in teams of 2,

50 synchronized push ups,

then 3 rounds of

12 dead lift, 9 hang power clean, 6 s2o

alternate every round

then 100 synchronized sit ups

time cap 15 min.

Thursday 8 September 2016 8/9/2016

1. in front of the clock  9 min,

0-3 min, 9 thrusters

3-6 min, 7 thrusters, 5 burpees

6-9 min, 5 thrusters, 5 burpees, 5 pull up

2. amrap 8 min,

3 ring muscle ups / 6 ring dips

6 hspu / 12 hand release push ups

18 american swings

Wednesday 7 September 2016 7/9/2016

1. dead lift 5-5-5-5 every 1:30

2. 5 rounds for time of

9 jumps over the box

6 power clean

3 bar muscle up / 6 c2b pull up

Tuesday 6 September 2016 6/9/2016

1. for time

3 rope climb, 9 power snatch,

2 rope climb, 6 power snatch,

1 rope climb, 3 power snatch

time cap 5 min

2. in 7 min amrap of this ladder

2 burpees, 2 pull ups

3 burpees, 3 pull ups

4 burpees, 4 pull ups…………

Monday 5 September 2016 5/9/2016

1. front squat 5-3-2-2 every 1:30

2. in front of the clock 15 min, 20 sec work, 40 sec rest

1st min, t2b

2nd min, thrusters

3rd min, american swings

& repeat

count only unbroken reps

Friday 2 September 2016 2/9/2016

1. A. push press 4-4-4

B. split jerk 2-2-2 (every 1:30)

2. for time 5 rounds of

6 thrusters, 9 burpees over bar, 12 pull ups,

time cap 10 min

Thursday 1 September 2016 1/9/2016

1. A. emom 5 min, 1 hang squat clean

B. emom 5 min, 2 power clean tng

C. emom 5 min, 1 clean, 2 jerk

2. for time, 50 burpees, 150 du, 3000 run

Wednesday 31 August 2016 31/8/2016

1. dead lift 5-3-2-2 every 1:30

2. amrap 7 min,

7 box jumps,

7 wall ball,

14 american swings

3. rest 2 min and perform for time 100 push ups, time cap 6 min

Tuesday 30 August 2016 30/8/2016

1. emom 4 min, 1 hang power snatch + 1 hang squat snatch

2. emom 4 min, 2 snatch balance

3. for time 30 t2b, 30 thrusters*, 30 burpees, 30 sdlhp*, 30  pull ups**, run 3000m

* weight on bars sould be heavier than usual ( 40 to 50kg, or 30 …

Monday 29 August 2016 29/8/2016

1. A. front squat 3-3-3 B. overhead squat 5-5-5 every 1:30 min

2. in 9 min, 4 rounds of

2 legless rope climb

10 dead lift,

then amrap of

5 hang power clean

5 hspu

Friday 26 August 2016 26/8/2016

1.  strict press 3-3-3-3 every 1:30

2. for time,

run 1000m, then

30 wall ball, 15 dead lift*, 3 legless rope climb

20 wall ball,  10 dead lift*, 2 legless rope climb

10 wall bal, 5 dead lift*, 1 legless  rope climb

150 du / 450 s…

Thursday 25 August 2016 25/8/2016

1. practice clean & jerk 15 min,

2. in 10 min

40 burpees, then

amrap of

9 t2b,

7 box jumps,

5 hang power snatch

 

Wednesday 24 August 2016 24/8/2016

1. dead lift 5-5-5-5

2. in front of the clock 16 min

1st min, 15 hollow rock

2nd min, 15 superman rock

3rd min, 10 bent over row

4th min, 10 dips

3. run 3 km at 130 bpm

Tuesday 23 August 2016 23/8/2016

1. emom 5 min, 2 snatch

2. in 11 min,

5 rounds of 4 press, 6 hang power clean, 8 dead lift

then amrap of

5 hand stand walk/hspu, 10 kb snatch (5 each), 20 air squats

Monday 22 August 2016 22/8/2016

1. front squat 5-5-5 every 1:30

2. emom 7 min, 7 thrusters, 3 bar muscle up/ 6 c2b pull ups

3.  for time

50 burpees

100 du / 300 single under

1000m run

Friday 19 August 2016 19/8/2016

1. for time,

150 du /450 single under , then

4 rounds of 5 dead lift* – 5 hspu/10 hand release push ups – 5 bar** muscle ups/10 c2b pull ups,

then run 1000m,

then 21-15-9 reps of swings, wall ball,

then run 2000m.

*dead lift elit…

Thursday 18 August 2016 18/8/2016

1. strict press 5-5-5-5 every 1:30

2. tabata interval,

pull ups, sit ups, push ups, squats

8 sets of 20” work – 10” rest each exercise

Wednesday 17 August 2016 17/8/2016

1. practice power clean 15 min

2. in 15 min,

run 1000m

then amrap of 5 ground to overhead, 10 burpees, 30 du/ 60 single under

Tuesday 16 August 2016 16/8/2016

1. back squat 10-10-10-10 50%

2. in front of the clock 15 min,

0-5 min, 5 pull ups – 10 push ups – 15 air squats

5-10 min, 15 american swings

10-15 min, 8 t2b/ 15 k2e

Friday 29 July 2016 29/7/2016

SPORT

1. 0-6 min, 4 rounds of 10 kb press, 10 c2b pull ups

2. 6-17 min, 21 thrusters, 15 hang power clean, 9 hang power snatch, 9 s2o, 15 front squats, 21 dead lifts

3. 17-22 min, 3 rounds of 20 hand release push ups, 10 pull ups, 15 wall…

Thursday 28 July 2016 28/7/2016

SPORT

1. emom 4 min, 5 back squat, rest 2 min, emom 4 min, 2 front squat

2. for time 3 rounds of 5 hang power clean, 20 push ups, then 50 sit ups,

then 21-15-9 reps of american swings, jumps over box

ADVANCE

1. emom 5 min, 2 clean &…

Wednesday 27 July 2016 27/7/2016

SPORT

1. emom 5 min, 3 power snatch, rest 2 min

2. in 15 min, run 1600m, then amrap of 20 du/40 su, 10 burpees, 1 rope climb

ADVANCE

1. dead lift snatch grip 5-3-2-2 e2mom

2. for time, 15-12-9-6 reps of thrusters 50/30kg, weighted p…

Tuesday 26 July 2016 26/7/2016

SPORT

1. emom 10 min,

1st min 10 thrusters

2nd min 10 t2b

2. amrap 3 min, russian swings,

rest 2 min &

in 6 min 50 sit ups, then amrap of 5 hang power clean, 5 front squats

ADVANCE

1. emom 5 min, 1 power snatch + 1 hang…

Monday 25 July 2016 25/7/2016

SPORT

1. emom 7 min, 5 push press, 5 pull ups, rest 5 min

2. amrap 7 min, 20 air squats, 10 h. r. push ups,  5 dead lift

ADVANCE

1. emom 7 min, 1 power clean, 2 thrusters, 2 front squats, rest 4 min

2. amrap 5 min, 3 hang power snat…

Friday 22 July 2016 22/7/2016

SPORT

5 rounds for time of 6 push press, 9 front squats, 12 dead lift,

then run 1600m,

& perform 3 rounds of 5 wall climb, 10 chest pull ups, 15 hang power clean

time cap 25 min

ADVANCE

5 rounds for time of

5 power snatch,…

Thursday 21 July 2016 21/7/2016

SPORT

1. emom 10 min,

1st min 16 kettlebell snatch (6 right hand + 6 left hand)

2nd 20 sec handstand hold

2. for time 40-30-20-10 reps of  alternative lunges, push ups, american swings, then run 2km

ADVANCE

1. emom 5 min, 1 clean…

Wednesday 20 July 2016 20/7/2016

SPORT

1. e2mom for 10 min, 4 hang power clean & jerk

2. in 15 min, run 1600m, then amrap of 5 burpees over bar, 5 sdlhp

ADVANCE

1. For time:
8 deadlifts
40 sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope clim…

Tuesday 19 July 2016 19/7/2016

SPORT
1. 21-15-9 reps of thrusters, t2b, time cap 8 min, then rest 4 min &
2. in 12 min amrap of
50 sit ups, 25 wall ball
40 sit ups, 20 wall ball
30 sit ups, 15 wall ball
20 sit ups, 10 wall ball
10 sit ups, 5 wall ball
ADVANCE
1. em…

Monday 18 July 2016 18/7/2016

SPORT

in teams of 3 persons with similar body weight (5kg+-)

1. 3 rounds for time  of 15 dead lift 15 burpees each (weight on bars body weight, rotate after 1 round)

2. amrap 11 min, until no 1 completes 50 reps american swings, no 2 does…

Friday 15 July 2016 15/7/2016

SPORT

in teams of 2, for time, run 1000m, 100 pull ups, 200 push ups, 300 air squats, partners alternate every 10 pull ups, 10 push ups, 20 air squats

time cap 40 min

ADVANCE

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups…

Thursday 14 July 2016 14/7/2016

SPORT

1. e2mom for 10 min, 10 back squat, add 5kg every round

2. amrap 10 min, 10 dead lift, 10 t2b, 2 wall climb

ADVANCE

1. practice clean 15 min

2. clean 2nd pull 2-2-2

3. front squat pause, 2-2-2

4. strict press 2-2-2

Wednesday 13 July 2016 13/7/2016

SPORT

1. emom 5 min, 1 power clean, 2 strict press, 2 push press, 2 push jerk

2. in 10 min, 5 rounds for time of 15 american swings, 12 wall ball, 9 burpees, remaining time

amrap of 10 goblet squats, 15 push ups

ADVANCE

1. e2mom 10 …

Tuesday 12 July 2016 12/7/2016

SPORT

1. emom 5 min, dead lift 2 reps 80%

2. in 10 min amrap of

15 front squats, 15 box jumps

15 s2o, 15 jump over the box

15 thrusters, 15 burpees box jumps

ADVANCE

weight lifting

1. emom 5 min, 1 hang squat snatch

2. e…

Monday 11 July 2016 11/7/2016

SPORT

1. emom 6 min, 1 power clean, 2 thrusters, 3 clean 2nd pull

2. amrap 7 min, ladder 2, 4, 6, 8…….., wall ball, hand release push ups

ADVANCE

1. find 4 rm thruster in 10 min

2. amrap 7 min, 25 du, 5 bar muscle ups/10 c2b pul…

Friday 8 July 2016 8/7/2016

SPORT
1. push press 3-3-3-3 every 1:30″
2. for time buy in 100 du / 300 su then
3 rounds of 15 wall ball, 15 sdlhp, 30 sit ups
cash out 100 du / 300 su

ADVANCE
in front of the clock 30 min
1 min 2 power snatch 5 burpees over bar
2 min …

Thursday 7 July 2016 7/7/2016

SPORT
team wod,
100 pull ups
80 box jumps
150 push ups
60 jumps over the box
200 American swings
40 burpees box jumps
Athletes change place every unbroken set of pull ups push ups & swings, box jumps change every one rep
ADVANCE
1. p…

Wednesday 6 July 2016 6/7/2016

SPORT

1. emom 12 min, 1st min 10 dead lift, 2nd min 4 trusters, 3rd min rest

2. amrap 4 min, 7 push press, 7 american swings,

rest 2 min,

amrap 4 min, 5 burpees over bar, 5 front squats

ADVANCE

GYMNASTICS

Tuesday 5 July 2016 5/7/2016

SPORT

1. emom 10 min, 1st min 2 power clean, 2nd min 10 wall ball

2. in 8 min amrap of 5 pull ups, 5 kettlebell push press each hand, 20 alternative lunges with a 10/5kg plate

ADVANCE

1. e2mom 10 min, 1 hang power snatch + 1 hang squat…

Monday 4 July 2016 4/7/2016

SPORT
1. emom 8 min, 5 sdlhp, 5 burpees, 5 h. r. push ups
2. amrap 4 min, 5 thrusters, 10 american swings, rest 2 min,
amrap 4 min, 10 sit ups, 10 goblet squats
ADVANCE
1. in front of the clock 12 min,
1st min, 2 hang power snatch, 2 hang sq…

Friday 1 July 2016 1/7/2016

SPORT

1. A. push press 3-3-3 B. strict press 10-10-10

2. for time 21-15-9 reps of goblet squat, sdlhp, american swings, on the min 3 burpees, time cap 10 min

ADVANCE

1. A. split jerk 2-2-2 B. push press 3-3-3 .C strict press 5-5-5

2…

Thursday 30 June 2016 30/6/2016

SPORT

1. emom 10 min, 1st min 2 power clean + 4 front squats, 2nd min 10 pull ups

2. for time ,  100 push ups, 75 swings, 50  wall ball, time cap 13 min

ADVANCE

1. emom 12 min, 1st min 2 dead lift, 2nd min 8 thrusters, 3rd min 4 bar mu…

Wednesday 29 June 2016 29/6/2016

SPORT

1. emom 10 min, 1st min 5 dead lift, 2nd min 10 t2b

2. 4 rounds for time of 20 alternative lunges, 20 sit ups, 10 kettlebell push presh each hand, time cap 10 min

ADVANCE

1. A. front squat 5-3-2 B. back squat 5-5-5

2. GYMNASTI…

Tuesday 28 June 2016 28/6/2016

SPORT

1. emom 10 min, 1st min 3 hang power snatch, 2nd min 3 ohs

2. amrap 10 min,

12 air squats, 6 pull ups, 1 wall climb,

18  air squats, 9 pull ups, 2 wall climb

24 air squats, 12 pull ups, 3 wall climb

30 air squats, 15 pull u…

Monday 27 June 2016 27/6/2016

SPORT

1. back squat 9-7-5-3 every 1:30

2. for time 4 rounds of 9 wall ball, 12 american swings, 15 push ups,

then 3 rounds of 30 sit ups, 15 goblet squat

ADVANCE

1. A. front squat 5-3-2-2 B. back squat 10-10-10 every 1:30

2. in f…

Friday 24 June 2016 24/6/2016

SPORT

1. strict press 5-5-5-5 every 1:30

2. amrap 8 min, 5 burpees, 10 american swings, 15  sit ups, 20 air squats

ADVANCE

1. Α. split jerk 2-2-2, Β. push press 3-3-3, C. strict press 5-5-5, every 1:30

2. amrap 10 min, 24 air squats…

Thursday 23 June 2016 23/6/2016

SPORT

1. dead lift 5-5-5-5 every 1:30

2. In a clock set for 15 minutes complete
Min 0-3 50 Push Ups
Min 3-6 50 Box Jumps
Min 6-9 50 sdlhp 30/20kg
Min 9-12 50 Box Jumps
Min 12-15 50 Push Ups

if reps are not completed in time continue …

Wednesday 22 June 2016 22/6/2016

SPORT

1. practice squat clean 15 min

2. emom 10 min, 1st min 1 power clean + 5 front squat, 2nd min 8 pull ups

ADVANCE

1. practice ring muscle up 15 min

2. emom 5 min, 1 bar muscle up + 2 c2b pull ups + 4 pull up

3. for time 30m …

Tuesday 21 June 2016 21/6/2016

SPORT

1. in front of the clock 10 min, 1st min 5 sdlhp, 2nd min 8 strict t2b

2. amrap 7 min ladder,

1 round of 1 dt, 5 jumps over box

1 round of 1 dt, 10 jumps over box

1 round of 1 dt, 15 jumps over box………..

(dt = 12 dl, 9…

Friday 17 June 2016 17/6/2016

SPORT

1. in front of the clock 12 min, 1st min 5 pull ups 10 push ups, 2nd min 5 wall ball 10 swings, 3rd min 12 burpees

2. run 2000m for time

ADVANCE

1. find 2 rm dead lift in 12 min

2. run 2000m, then 4 rounds of 21 t2b, 15 box ju…

Thursday 16 June 2016 16/6/2016

SPORT

1. emom 5 min, 3 hang power clean, 2 push jerk

2. 1500m run, 150 du/300 single under, 50 box jumps

ADVANCE

warm up run 1500m

1. every 2 min for 8 min, 1 hang power, 2 split jerk, 1 hang squat clean

2. every 2 min for 8 min,…

Wednesday 15 June 2016 15/6/2016

SPORT

1. A. emom 6 min, 1st min 3 back squat B. emom 5 min 8 alternative lunges

2. 100 ? + 100 ? for time

ADVANCE

1.  20 min mobility

2. gymnastics

Tuesday 14 June 2016 14/6/2016

SPORT

1. warm up 10 rounds of 20 single unders, 10 sit ups

2. in 24 min  1500m run, then amrap 30 lunges alternate, 15 dead lift, 30 pull ups, 15 front squats, 30  push ups

ADVANCE

1. warm up 5 rounds of 20 du, 15 sit ups, 5 wall squat…

Monday 13 June 2016 13/6/2016

SPORT

1. warm up, 5 rounds chelsea (5 pull-ups 10 push-ups 15 squats)

2. emom 6 min, 1 power clean, 5 front squats

3. in front of the clock 15 min,

1st min 8 wall ball, 10 push ups

2nd min 5 burpees, 10 american swings

3 rd min 1…

Friday 10 June 2016 10/6/2016

SPORT

1. strict press 2-2-2-2 every 1:30

2. in teams of 2, 60 burpees, 60 thrusters, 60 box jumps, 50 sdlhp, partners change every 15 reps

ADVANCE

wod 1 crossbattle, elite

9 s2o, 21 pull ups

15 hang power clean & jerk, 15 c2b…

Thursday 9 June 2016 9/6/2016

SPORT

1. emom 10 min, 1st min 2 hang power clean + 2 hang squat clean, 2nd 20 sec handstand hold

2. for time, wod 1 crossbattle

400m run, 21 h. r. push ups

400m run, 15 kipping pull ups

400m run, 9 hspu

ADVANCE

1. A.emom 5 min…

Wednesday 8 June 2016 8/6/2016

SPORT

1. dead lift 9-7-5-3 every 1:30

2. in 10 min amrap of 5 pull up, 10 sdlhp, 20 sit ups

ADVANCE

GYMNASTICS

Tuesday 7 June 2016 7/6/2016

SPORT

1. back squat 10-10-10-10 (every 1:30)

2. in front of the clock  15 min, 1st min 10 box jumps, 2nd min 12 burpees, 3rd min 15 wall ball (if you can’t complete a round, stay out for a minute)

ADVANCE

1. practice snatch 15 min

2…

Monday 6 June 2016 6/6/2016

SPORT

in 20 min, for time 5 rounds of 5 push press, 7 squat clean, 9 dead lift,

then run 1000m,

then amrap 10 t2b, 15 push ups, 20 air squat

ADVANCE

1. back squat 6-4-2-2 (every 1:30)

2. in 18 min, 5 rounds of 2 bar muscle up, 4 …

Friday 3 June 2016 3/6/2016

SPORT

1. in 12 min, run 1000m,

remaining time amrap of

3 snatch, 6 clean & jerk, 9 dead lift (same weight all exercises)

2. in 7 min, 40 burpees,

remaing time amrap of 5 thrusters, 5 sdlhp, 5 t2b

ADVANCE

1. split jerk 3-3-…

Thursday 2 June 2016 2/6/2016

SPORT

1. in front of the clock 25 min,

1st min 5 hang power snatch

2nd min 10 pull ups

3rd min 15 wall ball

4th min 20 sit ups

5th min rest

ADVANCE

1. emom 12 min,1st min 3 power clean, 2nd min 4 hang squat clean, 3rd min 2…

Wednesday 1 June 2016 1/6/2016

SPORT

1. emom 6 min 4 dead lift 80%

2. in 18 min, run 1000m, then 2 rounds of 20 thrusters, 20 burpees over bar, run 1000 m, then amrap of 10 alternative lunges with kettlebell in the front rack, 10 american swings

ADVANCE

1. in 15 min…

Tuesday 31 May 2016 31/5/2016

SPORT

1. emom 5 min, 2 power clean + 1 hang squat clean

2. in front of the clock for 16 min, 1st min 15 wall ball, 2nd min 15 push ups, 3rd min 10 box jumps, 4th min 10 sdlhp

ADVANCE

1. emom 12 min, 1st min 4 muscle snatch, 2nd min 4 s…

Monday 30 May 2016 30/5/2016

SPORT

1. emom 10 min, 1st min 6 back squat, 2nd min 12 dips

2. amrap 7 min, 5 pull ups, 5 burpees, 10 american swings

ADVANCE

1. find 5 rm back squat in 10 min

2. for time 7 rounds of 10 bodyweight dead lift, 30 du, time cap 9 min, …

Friday 27 May 2016 27/5/2016

SPORT

1. in 10 min find 5 rm push press

2. in 15 min, run 1200m, then amrap 5 sdlhp, 7 pull ups, 9 dead lift, 11 h. r. push ups

ADVANCE

1. dead lift 9-7-5-3 every 1:30

2. in 21 min, 100 double unders, then 21-15-9 reps of ohs & …

Thursday 26 May 2016 26/5/16

SPORT

1. emom 12 min, 1st min 5 hang power clean, 2nd min 10 box jumps, 3 rd min 20 air squats….

2. 3 rounds for time of 20 push ups, 25 sit ups, 30 lunges (15 each) M 10kg, W 5kg, time cap 10 min

ADVANCE

1. in front of the clock  20…

Wednesday 25 May 2016 25/5/2016

SPORT

1.  emom 6 min, dead lift 2 reps 75%

2.  10 min amrap, of 15 swings, 12 burpees, 9 pull ups

ADVANCE

1. GYMNASTICS

2. run 3 x 1000 m, rest 3 min

 

Tuesday 24 May 2016 24/5/2016

SPORT

for time

run 1200m, 24 thrusters, 24 dips, 24 wall ball

run 800m, 16 thrusters, 16 dips, 16 wall ball

run 400m, 8 thrusters, 8 dips, 8 wall ball

ADVANCE

1. emom 16 min,

1st min 1 snatch + 1 ohs

2nd min 4 snatch 2nd pu…

Monday 23 May 2016 23/5/2016

SPORT

1. emom 8 min, 1st min 5 back squat 70%, 2nd min 5 strict pull ups, 10 push ups

2. in 8 min, buy in 50 swings, then amrap of 6 lunges each leg, 6 push press, 6 burpees

ADVANCE

1. A. emom 4 min 3 back squats, B. emom 3 min 2 front…

Friday 20 May 2016 20/5/2016

SPORT

1. back squat 5-5-3-3 e2mom

2. in 11 min, 4 rounds of 10 t2b, 10 box jump,  remaining time amrap 9 push ups, 6 lunges each leg, 6 burpees

ADVANCE

1.  emom 16 min,

1st min 2 power snatch + 2 hang squat snatch + 2 ohs

2nd min…

Thursday 19 May 2016 19/5/2016

SPORT

in teams of 3 for time, partners must do together 50 sit ups, then 3 round each of 15 thrusters, 15 burpees, then 50 push ups synchronized

ADVANCE

1. emom 8 min, 1st min 6 L-pull ups, 2nd min 6 sdlhp
2. for time

2016 masters qua…

Wednesday 18 May 2016 18/5/2016

SPORT

1. emon 3 min 3 strict press, then 3 min 2 push press

2. for time 104 wall bal, 52 pull ups (regional event 3), time cap 9 min

3. core training

ADVANCE

1. run 3000km for time

2. gymnastics

Tuesday 17 May 2016 17/5/2016

SPORT

1. emom 10 min, 1st min 2 power clean, 2nd min 4 front squat

2. amrap 7 min, 7 wall ball, 14 american swings

ADVANCE

1. A. emom 4 min, 2 ohs rest 1 min B. emom 3 min 1 hang power + 1 hang squat snatch rest 1 min C. emom 3 min 1 s…

Monday 16 May 2016 16/5/2016

SPORT

1. emom 12 min, 5 dead lift, 6 lunges each leg, 8 strict pull ups, rest 2 min

2. for time, 25 burpees, 50 push ups, 75 sit ups

ADVANCE

1. dead lift, find 2 rm in 12 min

2. emom 16 min,

1st min 1 power clean, 1 hang power cl…

Friday 13 May 2016 13/5/2016

SPORT

1. A. overhead squat 3×10 B. muscle snatch 3×5 C. snatch 2nd pull 3×5 (every 1:30 all)

2. emom 5 min, 15 american swings, rest 1 min emom 5 min, 5 burpees, 10 push ups, add 1 rep burpee every min, rest 1 min, amrap 2 min sit ups

ADV…

Thursday 12 May 2016 12/5/2016

SPORT

1. in 20 min , run 1200m, then amrap 21 air squats, 15 box jumps, 9 power clean

2. 10 min core training

ADVANCE

1. front squat  5-5-3-2 e2mom

2. 15 kettlebell snatch (each hand), 21 pull ups,

12 kettlebell snatch (each hand…

Wednesday 11 May 2016 11/5/2016

SPORT

1. every 3 min 1 max rep set presses, start strict, continue with push & finish with jerk, repeat 4 times

2. in 4 min amrap of 20 alternative lunges with a plate 10kg m / 5 kg w, 20 sit ups, rest 2 min, then for time 20-15-10-5 rep…

Tuesday 10 May 2016 10/5/2016

SPORT

1. emom 10 min, 1st min 2 power clean + 2 front squats, 2nd min 3 wall climb

2. amrap 8 min, 7 burpees over bar, 7 dead lift, 7 pull ups

ADVANCE

1. emom 5 min 1 power snatch, 1 hang squat snatch, 1 ohs, rest 2 min

2. emom 5 mi…

Monday 9 May 2016 9/5/2016

SPORT

1. emom 10 min, 1st min 5 dead lift, 2nd min max rep strict pull ups, rest 2 min then

2. emom 5 min, 8 goblet squats, 10 push ups, rest 2 min

3. emom 5 min, 5 burpees, 10 american swings

ADVANCE

1. emom 10 min, 1st min 4 front…

Friday 6 May 2016 6/5/2016

SPORT

buy in 1000m, then 3 rounds of 15 swings, 15 k2e, then 100 air squats, then 3 rounds of 15 push press, 15 pull ups, then 100 push ups, time cap 30 min

ADVANCE

1. split jerk 2-2-2-2 every 1:30 min

2. buy in 1000m run, then 3 round…

Thursday 5 May 2016 5/5/2016

SPORT

1. dead lift 5-5-5-5 every 1:30

2. in 5 min amrap of 8 wall ball, 5 burpees,

rest 3 min & perform 3 rounds of 12 thrusters, 6 burpees over bar

ADVANCE

1. emom 5 min, 1 snatch + 1 hang squat snatch

2. emom 5 min, 1 snatc…

Wednesday 4 May 2016 4/5/2016

SPORT

1. back squat 10-10-10-10 e2mom

2. 3 rounds for time of 1000m run, 15 pull ups, 30 push ups, 45 sit ups

ADVANCE

1. run 5 km 135 bpm

2. gymnastics

Thursday 28 April 2016 28/4/2016

SPORT

1. push press find 1 rm in 15 min

2. in teams of 2, for time, 100 push ups, 100 swings, 100 pull ups, 100 burpees, 100 wall ball

ADVANCE

1. A. strict press 2-2-2 B. split jerk 2-2-2

2. in teams of 2 for time, 55 snatch, 75 che…

Wednesday 27 April 2016 27/4/2016

SPORT

1. dead lift 7-5-3-2 e2mom

2. 4 rounds for time of 10 pull ups, 10 burpees, buy in 30 thrusters, cash out 30 sdlhp

ADVANCE

gymnastics

 

Tuesday 26 April 2016 26/4/2016

SPORT

1. for time 5 wall climb, 15 t2b – 10 pull ups – 5 c2b – 15 t2b, 5 wall climb

2. in 10 min, amrap of 15 wall ball, 15 push ups, 3 dead lift (weight on bars body weight)

ADVANCE

1. A. 1st & 2nd pull, 3-3-3 90% max clean, B. de…

Monday 25 April 2016 25/4/2016

SPORT

1. back squat 5-5-3-3 e2mom

2. emom 12 min, 1st min 15 swings, 2nd min 12 burpees, 3rd min 9 box jumps

ADVANCE

1. emom 5 min, 1 2nd pull + 1 power clean + 1 squat clean

2. in 15 min, (weight on bars 40kg thrusters, 50kg snatch…

Friday 22 April 2016 22/4/2016

SPORT

1. A. strict press 2-2-2 every 1:30 B. e2mom for 8 min 15 rep

2. for time, run 1200m, 50 pull ups, 75 push ups, 100 air squats  time cap 18 min

ADVANCE

1. e2mom 8 min, 1 power clean, 2 split jerk

2. Masters Qualifier Event 3

Thursday 21 April 2016 21/4/2016

SPORT

1. emom 8 min, 5 thrusters, 4 pull ups, 3 burpees

2. amrap 7 min, 10 t2b, 10 box jumps

ADVANCE

1. emom 4 min 2 power clean, rest 2 min, emom 4 min, 2 hang squat clean

2. emom 3 min 5 thrusters 30 kg, 3 min 5 thrusters 40kg, 3 …

Wednesday 20 April 2016 20/4/2016

SPORT

1. dead lift 5-5-3-2 every 1:30

2. 5 rounds for time of

9 wall ball

12 americans swings

15 hand release push ups

time cap 10 min

ADVANCE

GYMNASTICS

Tuesday 19 April 2016 19/4/2016

SPORT

1. amrap 30 min, 3 snatch, 7 clean, 9 dead lift, 11 pull ups, run 1000m run

ADVANCE

1. emom 5 min, 1 snatch, rest 2 min, emom 4 min, 1 power snatch + 1 ohs

2. for time

3 rounds of 5 muscle up – 10 thrusters,

run 1000m run ,…

Monday 18 April 2016 18/4/2016

SPORT

1. back squat 5-5-5-5 e2mom

2. in front of the clock 16 min,

1st min 15 push ups

2nd min 20 sit ups

3rd min 15 american swings

4th min 20 air squats

ADVANCE

1. front squat 2-2-2-2 every 1:30

2. emom 5 min, 1 hang p…

Friday 15 April 2016 15/4/2016

SPORT

1. A. strict press 5-3-2 B. push press 2-2-2

2. for time run 1000m, then 15-12-9-6-3 reps of dead lift, burpees over bar, run 1000m

ADVANCE

1. A. dead lift 2 rm in 12 min B. weighted pull ups or weighted bar muscle up 4 sets ever…

Thursday 14 April 2016 14/4/2016

SPORT

1. emom 6 min, 2 hang power snatch

2. tabata this

squats, sit ups, push ups, american swings, 8 rounds each 20 sec work, 10 sec rest, no rest between exercises

ADVANCE

1. A. clean 2-2-2 B. split jerk 2-2-2 C. 1st & 2nd pul…

Wednesday 13 April 2016 13/4/2016

SPORT

1. dead lift, find 2 rm in 12 min

2. for time 4 rounds of 10 thrusters, 10 pull ups, time cap 6 min, rest 2 min, & 4 rounds of 10 sdlhp, 10 t2b

ADVANCE

GYMNSTICS

Tuesday 12 April 2016 12/4/2016

SPORT

for time run 1000m, 21-15-9 reps of wall ball, push ups, run 1000m, 40-30-20-10 reps of american swings, sit ups

ADVANCE

1. A. overhead squat 5-3-2-2 B. hang squat snatch 2-2-2

2. for time run 1000m, 10 ring muscle up, 20 hspu, 3…

Monday 11 April 2016 11/4/2016

SPORT

1. front squat 5-3-2-2 every 1:30 min

2. in 7 min amrap of this ladder, 1 power clean, 1 burpee, 2-2, 3-3, 4-4……..

ADVANCE

1. 2014 crossfit games 21-15-9 complex
For time:
8 deadlifts – 7 cleans – 6 snatches
8 pull-ups – 7…

Friday 8 April 2016 8/4/2016

SPORT

1. emom 5 min, 1 power clean + 1 thruster + 2 push press

2. for time, 2 rounds of 1000m run, 20 american swings, 20 goblet squats, 20 hand release push ups, 20 c2b pull ups, then 150 double unders /300 single unders

ADVANCE

1. em…

Thursday 7 April 2016 7/4/2016

SPORT

1. A. ohs 10-10-10 B. muscle snatch 3-3-3 C. back head press snatch grip 3-3-3

2. 3 rounds of 15 thrusters 30/20kg, 15 burpees

ADVANCE

1. hang power clean find 1 rm in 8 min

2. amrap 6 min, 10 alternative pistol squat, 5 hspu,…

Wednesday 6 April 2016 6/4/2016

SPORT

1. dead lift 5 rm in 10 min

2. amrap in 15 min of 1 pull up, 2 push ups, 3 air squats, double reps in every round

1-2-3, 2-4-6, 4-8-12, 8-16-24, 16-32-48……, every minute on the minute 3 reps dead lift, weight on bar the same wit…

Tuesday 5 April 2016 5/4/2016

SPORT

in teams of 2, for time, partners run 2000m, then perform 50 push press, 50 sdlhp, 50 back squats, 50 power clean, 50 power snatch, 50 front squats, every minute on the minute partners perform 3 syncronized burpees, and change every minut…

Monday 4 April 2016 4/4/2016

SPORT

1. back squat 9-7-5-3 e2mom

2. 5 rounds for time of 10 wall ball, 10 t2b bar

ADVANCE

1. back squat find 2 rm in 10 min

2. e2mom for 8 min, 2 bar muscle up, 4 clean tng 60%, 8 hspu

3. amrap 11 min, buy in 150 du, then 5 hang…

Friday 1 April 2016 1/4/2016

SPORT

1. press e3mom 15 reps, repeat 4 sets, start with strict & continue with push then jerk

2. team wod, in teams of 3, 11 min amrap, 1st run 200m, 2nd plank hold, 3rd burpees, count burpees, every time plank breaks -5 burpees penalty

Thursday 31 March 2016 31/3/2016

SPORT

1. practice clean 15 min

2. in front of the clock for 16 min,

1st min 5 hang power snatch,

2nd min 7 thrusters,

3rd min 10 sdlhp,

4th min 12 burpees over bar

ADVANCE

1. practice snatch 10 min

2. in front of the clo…

Wednesday 30 March 2016 30/3/2016

SPORT

1. dead lift 9-7-5-3 e2mom

2. emom, 1st min 10 dips, 2nd min 40 sec plank, 3rd min 40 sec superman hold, 4th min 2-3 wall climb, repeat 4 times

ADVANCE

1. run 3km 130-135 bpm

2. gymnastics

 

Tuesday 29 March 2016 29/3/2016

SPORT

1. 3 rounds for time of 1000m run, 20 american swings, 20 t2b, 20 push ups, 20 pull ups

ADVANCE

1. in 8 min build, 2 snatch t&g + 1 ohs

2. for time, 1600m run, 120 air squat, 100 push ups, 80 pull ups, 60 american swings, 40 …

Monday 28 March 2016 28/3/2016

SPORT

1. front squat 5-5-5

2. for time 18-15-12-9-6-3 reps, thrusters, burpees

ADVANCE

1. front squat 3-3-3

2. emom 8 min, 1st 4 rings muscle up, 2nd 8 hspu

3. wod 16.5 :

21-18-15-12-9-6-3 reps, for time of
Thruster, 40/30kg

Thursday 24 March 2016 24/3/2016

SPORT

1. practice clean for 15 min

2. in 9 min amrap of 12 thrusters 30/20kg, 9 box jumps, 6 burpees over bar

ADVANCE

1. practice clean & jerk for 15 min

2. emom 10 min, 1st min 1 clean & jerk + 1 hang squat clean, 2nd min 2…

Wednesday 23 March 2016 23/3/2016

SPORT

1. dead lift find 3 rm in 12 min

2. in 4 min amrap of 30 power clean, then burpees over bar, rest 4 min

3. in 4 min amrap of 30 push press, then t2b/sit ups, rest 2 min

4. in 4 min amrap of  30 american swings, then strict pull u…

Tuesday 22 March 2016 22/3/2016

SPORT

1. for time  3 rounds of 1000m run, 15 power snatch, 15 t2b/25 k2e, 15 ups & down

ADVANCE

1. practice snatch 15 min

2. emom 8 min, 1st min 8 hspu, 2nd min 4 ring m.u.

3. for time 3 rounds of 1000m., 25 pull ups, 15 thruste…

Monday 21 March 2016 21/3/2016

SPORT

1. back squat 5-5-5-5 e2mom

2. in 14 min amrap, wall ball, swings, push ups, for 3-3-3, 6-6-6, 9-9-9….reps, buy in 50 pull ups

ADVANCE

1. A. front squat 3-3-3 B. power clean 2-2-2,  e2mom

2. emom 4 min, 4 clean + 4 burpees o…

Friday 18 March 2016

SPORT
1. practice hang power snatch 10 min
2. Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55 sdlhp 30/20 kg
55 hand release push-ups
Men 50kg, 8kg medball,

Women 30kg, 5kg medball
ADVAN…

Thursday 17 March 2016 17/3/2016

SPORT

1. dead lift 5-3-2-2 e2mom

2. for time 30 sdlhp, 1000 m run,  30 c2b pull ups,  1000 m run, 30 thrusters

ADVANCE

1. A. clean 1st & 2nd pull 2-2-2 B. dead lift 2-2-2

2. emom 5 min, 5 hspu, 10 t2b

3. 4 rounds for time of …

Wednesday 16 March 2016 16/03/2016

SPORT
1. emom 5 min, 2 power clean
2. amrap 5 min, 10 goblet squat, 10 h. r. push ups
3. rest 3 min, amrap 5 min, 15 american swings,  3 wall climb

ADVANCE
1. practice snatch 20 min
2. gymnastics
3. run 3km

Tuesday 15 March 2016 15/03/2016

SPORT
1. front squat 3-3-3-3 e2mom
2. amrap 11 min, 10 wall ball, 10 pull ups, 10 burpees
ADVANCE
1. front squat 2-2-2 e2mom
2. emom 5 min, 1 power clean + 1 hang squat clean
3. emom 5 min, 5 bar muscle up
4. amrap 8 min, 9 t2b 12 wall ball…

Friday 11 March 2016 11/03/2016

SPORT
1. push press 5-3-2-2 e2mom
2. Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 30/20kg
6 c2b pull ups

ADVANCE
1. A. strict press 1-1-1-1 B. OHS 10-10-10
2. Complete as many rounds and reps as possible…

Thursday 10 March 2016 10/03/2016

SPORT
1. practice snatch 20 min
2. 21-15-9 reps for time of wall ball, box jumps, pull ups

ADVANCE

1. practice clean & jerk 15 min
2. For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds…

Wednesday 9 March 2016 09/03/2016

SPORT
1. dead lift 5-5-5-5 e2mom
2. 4 rounds of 20 american swings, 30 push ups, 40 sit ups, 50 air squats, time cap 20 min

ADVANCE
1. GYMNASTICS
2. run 5km for time

Tuesday 8 March 2016 08/03/2016

SPORT
1. emom 7 min, 1 power clean + 1 hang squat clean + 1 front squat
2. in 10 min amrap, buy in 50 burpees, then 10 wall ball, 10 pull up

ADVANCE
1. practice olympic weight lifting 30 min
2. amrap 6 min, 5 hspu, 10 alternative pistol squ…

Monday 7 March 2016 07/03/2016

SPORT
1. emom 10 min, 1st min 5 back squats, 2nd min 15 swings
2. 5 rounds for time of 10 sdlhp, 10 t2b

ADVANCE
1. A. front squat 5-3-2-2 (80/85/90/95%) e2mom B. clean 1st & 2nd pull 110% of max clean 3-3-3 every 1:30
2. amrap 7 min…

Friday 4 March 2016 4/3/2016

SPORT

1. A. push press 2-2-2 B. strict press 15-15-15

2. 4 rounds for time of  10 front squat, 10 burpees over bar, 10 dips

ADVANCE

1. A. strict press, find 3 rm in 10 min B. back squat 10-10-10-10 every 1:30

2. emom 8 min, 1st min …

Thursday 3 March 2016 3/3/2016

SPORT

1. dead lift 3-3-3-3

2. amrap 5 min, 5 pull ups, 5 burpees, 10 air squats, rest 2 min & for time 3 rounds of 20 k2e,  20 sdlhp with k.b., 20 sattle sprints 5m.

ADVANCE

1. practice snatch & clean & jerk 30′

2. em…

Wednesday 2 March 2016 2/3/2016

SPORT

1. for time of 1600m run, 50 thrusters 20/15kg, 50 sit ups, 50 american swings, 50 hand release push ups, 50 wall ball, 1600m run

ADVANCE

1. A. snatch 1st & 2nd pull 2-2-2 B. clean 1st & 2nd pull 2-2-2

2. GYMNASTICS

&n…

Tuesday 1 March 2016 1/3/2016

SPORT

1. in 10 min find 2rm hang power snatch

2. for time 5 rounds of 7 dead lift 3/4 bw, 9 burpees over bar, 11 pull ups, time cap 11 min

ADVANCE

1. front squat find 2 rm in 12 min

2. e2mom, 8 min, 4 ring m.up, 8m handstand walk/hs…

Monday 29 February 2016 29/2/2016

SPORT

1. back squat 3-3-3-3 e2mom

2. amrap in 6 min of  8 wall ball, 8 t2b, rest 2min & amrap in 6 min of am. swings & push ups for 3-3, 6-6, 9-9…….

ADVANCE

1. find 1rm of power snatch in 10 min

2. emom 10 min, 1st min 1…

Friday 26 February 2016 26/2/2016

SPORT

1. strict press 3-3-3

2. for time, 100 squats, 75 push ups, 50 pull ups, 25 burpees

ADVANCE

1. A. strict press 5-5-5 B. split jerk 2-2-2

2.Athens Throwdown 2016 – WOD 3

10 mins as many round as possible of
Elite Men & …

Thursday 25 February 2016 25/2/2016

SPORT

1. practice clean 15 min

2. in 10 min amrap of 10 t2b, 10 thrusters, 1 ascent rope climb

ADVANCE

1. practice snatch 15 min

2. ohs 3-3-3

3. every 1:30 for 5 rounds, 2 clean 1st* & 2nd pull, 2 power clean, 2 hang squat cl…

Wednesday 24 February 2016 24/02/2016

SPORT

1. dead lift 3-3-3-3

2. 21-15-9 reps for time of sdlhp, box jump then 100 sit ups

ADVANCE

1. A. front pause squat 3-3-3. B. ohs 5-3-2

2. GYMNASTICS

3. run or row or bicycle 20 min

Tuesday 23 February 2016 23/2/2016

SPORT

1. practice snatch 15 min

2. 5 rounds for time of 10 burpees, 15 american swings

ADVANCE

1. A. snatch 2nd pull 2-2-2 120% of max snatch, bar starts from the ground. B. dead lift 2-2-2

2. emom 8 min, 1st 4-5 bar muscle up, 2nd …

Monday 22 February 2016 22/2/2016

SPORT

1. front squat 3-3-3-3 e2mom

2. wod 2b athens throw down 30 clean & jerk

ADVANCE

1. 15 min find 1 rm clean & jerk

2. 3 min time cap for 30 clean & jerk, weight on bar 1/2 of 1 rm c&j

3. 2 rounds for time of …

Friday 19 February 2016 19/2/2016

SPORT

1. e2mom for 10 min, 3 clean + 3 push jerk + 7 dead lift

2. amrap 10 min, 10 sdlhp, 10 pull ups, 15 sit ups

ADVANCE

1. A. snatch build 2rm touch & go in 6 min B. power clean build 3 rm touch & go in 6 min

2. 4 rounds e…

Thursday 18 February 2016 18/2/2016

SPORT

1. A. strict press 5-5-5 B. push press 3-3-3 every 1:30

2. e3mom for 15 min, 8 front, 8 burpees over bar, 2 rope climb

ADVANCE

1. strict press 5-3-2-2 every 1:30

2. emom 5 min 1 legless rope climb + 1 rope climb

3. amrap 14…

Wednesday 17 February 2016 17/2/2016

SPORT

1. A. in 5 min build 2 rm thruster B. dead lift 9-7-5 every 1:30

2. in 10 min amrap of 25 american swings, 15 t2b/25 k2e, 15 box jumps

ADVANCE

1. A. back squat 5-5-5 B. front squat 3-3-3

2. GYMNASTICS

 

 

Tuesday 16 February 2016 16/2/2016

SPORT

1. emom 5 min, 1 power clean +1 hang squat clean + 1 jerk

2. amrap 5 min, 8 wall ball, 8 hand release push ups

3. for time 5 rounds of 12 burpees 9 pull ups time cap 9 min

ADVANCE

1. e2mom dead lift 2-2-2, snatch 2nd pull 2-2-…

Monday 15 February 2016 15/2/2016

SPORT

1. back squat 5-3-2-2 e2mom

2. for time, time cap, 50-40-30-20-10 reps,

cal row / sdlhp 20/15 kg, s2o  30/15kg

ADVANCE

1. practice power clean & hang squat clean 15 min

2. for time, time cap 14 min, 50-40-30-20-10 reps,…

Friday 12 February 2016 12/2/2016

SPORT

1. clean 2nd pull,  5-3-2-2 e2mom

2. for time 21-15-9 reps of burpees over bar, dips, dead lift

ADVANCE

1. practice butterfly pull ups 10min

2. emom 6 min, 1 hang squat clean, 1 split jerk, 1 thruster

3. amrap 7 min, 5 thru…

Thursday 11 February 2016 11/2/2016

SPORT

1. emom 12 min, 1st min 5 strict press, 2nd min 16 alternative back step lunges with a plate overhead , 3rd min 15 american swings

2. amrap 8 min, 10 sdlhp, 10 wall ball, 10 pull up

ADVANCE

1. A. overhead squat 2-2-2-2 B. strict …

Wednesday 10 February 2016 10/2/2016

SPORT

1. emom 5 min, 2 bear complex (1 power clean , 1 front squat, 1 push press, 1 back squat, 1 back head press, 1 dead lift)

2. in 10 min 3 rounds of 12 burpee box jump, 12 t2b, then amrap 5 pull ups, 10 push ups, 15 squats

ADVANCE

Tuesday 9 February 2016 9/2/2016

SPORT

1. A. emom 5 min, 4 muscle snatch, rest 1 min & e2mom for 8 min, 5 o.h.s.

2. amrap in 12 min of 20 thrusters, 20 burpees, 20 american swings, 20 sit ups

ADVANCE

1. back squat 3-3-2-2 e2mom

2.  in 5 min amrap of clean 60/40…

Monday 8 February 2016 8/2/2016

SPORT

1. back squat 8-6-4-2 e2mom

2. amrap 4 min, 8 wall ball, 8 hand release push ups

3. for time 4 rounds of 12 dead lift, 9 box jumps, time cap 9 min

ADVANCE

1. A. emom 5 min, 1 power clean + 1 hang squat clean + 1 split jerk + 1…

Friday 5 February 2016 5/2/2016

SPORT

1. A. strict press 3-3-3 B. push press 3-3-3  (every 1:30)

2. for time 30 thrusters, 30 box jumps, 30  sdlhp, 30 wall ball, 30 burpees over bar, time cap 15 min

ADVANCE

1. A. emom 5 min 1 power snatch + 1 hang squat snatch + 1 oh…

Thursday 4 February 2016 4/2/2016

SPORT

1. practice snatch 15 min

2. in 15 min amrap of 7 pull ups, 15 american swings, 40 single unders

ADVANCE

1. A. dead lift 9-7-5-3 B. strict press 3-3-3-3 e2mom

2. emom 10 min, 1st min 6 weighted pull ups, 2nd 10 dips

3. for …

Wednesday 3 February 2016 3/2/2016

SPORT

1. e2mom dead lift 7-5-3-2

2. for time 15,12,9,6 & 3 reps of t2b, trusters, burpees over bar

ADVANCE

1. 1st & 2nd pull snatch 3-3-3, 1st & 2nd pull clean 3-3-3

2. gymnastics

 

Tuesday 2 February 2016 2/2/2016

SPORT

1. e3mom for 12 min, 3 power clean & press, 6 strict or weighted pull ups, 12 hand release push ups

2. amrap 1 min  burpees, 1 min rest, amrap 1 min  box jumps, 1 min rest,amrap 1 min shoulder 2 overhead, 1 min rest, repeat 3 times…

Monday 1 February 2016 1/2/2016

SPORT

1. front squat 5-3-2-2 e2mom

2. 4 rounds for time of 10 wall ball, 10 american swings,  then 80 sit ups, 60 push ups, 40 pull ups

ADVANCE

1. A. front squat 3-3-3 B. back squat 5-5-5 e2mom

2. emom 5 min, 7 thrusters + 7 burpees…

Friday 29 January 2016 29/1/2016

SPORT

team wod

two partners must run together 3 km then they have to complete 75 thrusters, 75 box jumps, 75 hang power clean, 75 wall ball, 150 push ups, bars 30/20kg

ADVANCE

1. hip & shoulder mobility 15 min

2. for time run 3 …

Thursday 28 January 2016 28/1/2016

SPORT

1. practice hang power snatch 15 min

2. for time sdlhp & burpees over bar, for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps time cap 10 min

ADVANCE

1. clean & jerk 2-2-2-2 e2mom

2. emom 12 min, 1st min 15 ring dips, 2nd min 10 w…

Wednesday 27 January 2016 27/1/2016

SPORT

1.  e2mom back squat 9-7-5-3 rep

2. 4 rounds for time of 15 t2b/30 k2e, 7 hang power clean, time cap 10 min, remaining time, amrap of 8 pull ups + 16 push ups + 24 air squats

ADVANCE

1. A. snatch 2nd pull 3-3-3 110% max snatch, B…

Tuesday 26 January 2016 26/1/2016

SPORT

1. dead lift 5-5-5-5 e2mom

2. practice double unders 10 min

3. amrap in 6 min of wall ball burpees, reps 1-1, 2-2, 3-3, 4-4, 5-5, …….

ADVANCE

1. practice snatch 15 min

2. emom 10 min, 1st min 8 thrusters, 2nd min  10 su…

Monday 25 January 2016 25/1/2016

SPORT

1. core strength 10 min

2. in front of the clock for 20 min, 1st min 15 american swings, 2nd min 3 wall climb, 3rd min 3 power clean+3 front squat, 4th min 10 strict pull ups & repeat

ADVANCE

1. A. back squat 9-7-5 (70-75-80%…

Friday 22 January 2016 22/1/2016

SPORT

1. push press 2-2-2-2 e2mom

2. 5 rounds of 10 t2b, 10 jump over the box

ADVANCE

1. practice snatch 10 min & split jerk 10 min

2. e3mom x 4, 20 pull ups, 8 front squat (bars body weight, take the bar with clean)

3. A. am…

Thursday 21 January 2016 21/1/2016

SPORT

1. e2mom for 8 min 2 clean

2. for time air 100 squats, 80 hand release push ups, 60 american swings, 40 burpees

ADVANCE

1. in 15 min build 2 reps clean touch & go

2. emom 7 min, 7 dead lift (bodyweight), 7 hand release pus…

Wednesday 20 January 2016 20/1/2016

SPORT

1. dead lift 5-3-3-2 80-90%

2. fran for time 21-15-9, thrusters – pull ups

3. 50 t2b for time

ADVANCE

1. back squat 5-5-5 85%, front squat 2-2-2 90%, ohs 2-2-2 90%

2. gymnastics

 

Tuesday 19 January 2016 19/1/2016

SPORT

1. practice hang power snatch for 10 min

2. emom 10 min, 1st min 3 snatch 2nd pull + 3 hang power snatch, 2nd min 15 wall ball

3. 50 pull ups for time

ADVANCE

1. push press, 2 reps e2mom for 8 min

2. dead lift, 2 reps e2mom…

Monday 18 January 2016 18/1/2016

SPORT

1. e2mom for 10 min, 10 front squats, 10 burpees over bar

2. amrap 6 min, 15 american swings, 15 hand release push ups

ADVANCE

1. snatch 1-1-1-1-1 e2mom

2. emom 10 min, 1st min 2 power clean + 2 hang squat clean, 2nd min 2 leg…

Friday 15 January 2016 15/1/2016

SPORT

1. push press 3-3-3-3 e2mom

2. for time 21-15-9 reps of american swings, box jumps, wall ball

ADVANCE

1. A.snatch 2nd pull 2-2-2 110% max snatch B. clean 2nd pull 4-4-4 100% max clean C. dead lift 2-2-2 85% max d.l.  e2mom

2. …

Thursday 14 January 2016 14/1/2016

SPORT

1. e2mom for 10 min, 5 power snatch

2. in teams of 2 amrap in 12 min of 80 burpees, 80 push press, 80 knees 2 elbows, 80 sdlhp, partners change every 20 reps

ADVANCE

1. snatch 1-1-1-1 90% e2mom

2. A. muscle snatch 3-3-3 B. sot…

Wednesday 13 January 2016 13/1/2016

SPORT

1. practice rope climb 10 min

2. dead lift 5-3-2-2 e2mom

3. 5 rounds for time of 3 wall climb, 15 american swings, time cap 12 min

ADVANCE

1. A. front squat 2-2-2 B. back squat 5-5-5 e2mom

2. gymnastics

 

 

Tuesday 12 January 2016 12/1/2016

SPORT

1. emom 10 min, 1st min 5 hang power clean, 2nd min 15 hand release push ups…

2. amrap in 10 min of pull ups, wall ball, start with 3 reps, add 3 reps after every set (3-6-9-12-15…)

ADVANCE

1. practice snatch 15 min

2. emo…

Monday 11 January 2016 11/1/2016

SPORT

1. back squat 5-5-3-3 e2mom

2. in front of the clock for 12 min, 1st min 12 burpees, 2nd min 20 american swings, 3rd min 12 box jumps & repeat 4 times

3. 100 sit ups for time

 

ADVANCE

1. dead lift 2-2-2-2 e2mom

Friday 8 January 2016 8/1/2016

SPORT

1. e3mom x 4, 3 wall climb, 6 dead lift, 12 burpees

2. for time 21-15-9 reps, of pull ups, hand release push ups, box jumps time cap 12 min

ADVANCE

1. thruster 4-3-2-1 reps, e2mom, (take bar with a clean)

2. 3 rounds for time …

Thursday 7 January 2016 7/1/2016

SPORT

1. practice hang squat snatch & snatch balance 20 min

2. amrap 8 min, 5 hang power snatch, 10 burpees over bar

ADVANCE

1.  A. emom 5 min, 3 snatch 2nd pull rest 2 min B. emom 5 min 3 clean 2nd pull

2. e2mom for 8 min, 2 le…

Tuesday 5 January 2016 5/1/2016

SPORT

1. back squat 10-10-10-10 e2mom

2. e2mom for 10 min, 15 wall ball, 15 american swings

3. in 4 min amrap of sit ups – superman rock, reps are 3-3, 6-6, 9-9,…….

ADVANCE

1. practice ring muscle up 10 min

2. A. front squat …

Monday 4 January 2016 4/1/2016

SPORT

1. practice clean 15 min

2. 4 rounds for time of 15 push ups, 10 pull ups, 5 hang power clean

ADVANCE

12 min warm up with snatch drills

1. practice snatch 15 min

2. emom 5 min, 3 hang power snatch, 6 burpees over bar

3. …

Wednesday 30 December 2015 30/12/2015

SPORT

in teams of 2

A. 3 rounds of 5 power snatch, 7 burpees over bar, 9 dead lift, partners perform one round & change, time cap 10 min

B. in 8 min amrap 100 american swings,  80 wall ball, 60 hand release push ups, partners change e…

Tuesday 29 December 2015 29/12/2015

SPORT

1. back squat 10-10-10-10 e2mom

2. for time 100 double/300 single under, then 3 rounds of  20 thrusters 20 t2b

ADVANCE

1. A. dead lift 5-5-5-5 80% e2mom B. strict press 10-10-10 e2mom

2. emom for 5 min, 4 ring muscle up, 6 hsp…

Monday 28 December 2015 28/12/2015

SPORT

1. e2mom x 4, 8 dead lift, 16 hand release push ups

2. 21-15-9 reps of wall ball, pull ups, burpees, time cap 11′

ADVANCE

1. A. practice snatch 10 min B. snatch balance 2-2-2-2 e2mom

2. for time 15-12-9-6-3 reps of thrusters 5…

Wednesday 23 December 2015 23/12/2015

SPORT

1. e2mom x 5, 4 hang power clean, 6 front squat, 8 dead lift

2. amrap 10′, 120 air squats, 60 american swings, 40 burpees,  20 bar muscle up/(40 chest pull ups), remaining time push ups

ADVANCE

1. A. back squat 2-2-2 B. overhead …

Tuesday 22 December 2015 22/12/2015

SPORT

1. e3mom x 4 , 15 t2b, 15 thrusters

2. 4 rounds for time of 10 burpees, 10 pull ups, 10 hang power clean

ADVANCE

1. e2mom dead lift 5-3-2-2

2. in front of the clock 15 min, 1st min 12 thrusters 40/25, 2nd min 15  burpees over …

Monday 21 December 2015 21/12/2015

SPORT

1. A. emom 5′, 5 dead lift B. emom 5′, 5 push press

2. amrap 7′, 7 wall ball, 9 push ups, 11 swings

3. for time 50 jump/walk over the box

ADVANCE

1. front squat 5-3-2-2, 80/85/90/92,5% e2mom rest 5min &

2. emom 5, 1 pow…

Friday 18 December 2015 18/12/2015

SPORT

team wod

A. in teams of 2, in 5 min amrap push press, , rest 2 min

B. in 5 min amrap t2b, rest 2 min

C. in 5 min amrap front squat, rest 2 min

D. in 5 min amrap wall climb, chance every 3 reps

in A, B, C, partners chance ev…

Thursday 17 December 2015 17/12/2015

SPORT

1. emom 8′, 10 american swings, 10 push ups

2. amrap 8′, 15 burpees, 15 wall ball

ADVANCE

1. A. ohs 3-3-3 B. practice snatch touch & go 3-3-3-3 C. front squat 5-5-5  (e2mom all)

2. A. emom 5′, 5-6 strict hspu rest 2′, B. e…

Wednesday 16 December 2015 16/12/2015

SPORT

1. Dead lift 7-5-3-2 e2mom

2. for time in teams of two  50 power clean 50 jump over the box 50 sdlhp 50 pull ups

ADVANCE

gymnastics
run 5km for time

 

Tuesday 15 December 2015 15/12/2015

SPORT

1. e2mom x 4 front squat 5-3-2-2

2. for time 4 rounds of 15 push press 15 burpees

3. 100 push ups for time

ADVANCE

1. A. e2mom, split jerk 2-2-2 (bars on rack) B. e2mom thrusters 5-3-2

2. emom 4′, max rep thrusters 40kg…

Monday 14 December 2015 14/12/2015

SPORT

1. e3mom x 5, 10 dead lift, 10 pull ups, 15 hand release push ups

2. tabata this: wall ball, sattle sprints, swings, 40” work, 20” rest, 6 continues sets each

ADVANCE

warm up emom 10′, 1st min sattle spints, 2nd min wall ball, …

Friday 11 December 2015 11/12/2015

SPORT

1.  practice power snatch 15′

2. amrap 10′,  15 American swings, 12 wall ball, 9 pull ups

ADVANCE

1. practice clean, hang squat clean, 2nd pull, hang power clean, 30 min

2. team wod, in teams of 2, 300 wall ball, when the part…

Thursday 10 December 2015 10/12/2015

SPORT

1.  e2mom, push press or push jerk 7-5-3-2-20(try unbroken)

2. in 8′ amrap of thruster & burpees over bar for 1-1, 2-2, 3-3, 4-4, 5-5, ……..reps

ADVANCE

1. A. dead lift 5-3-2-2/80/85/90/92,5% B. split  jerk 3-3-3-3

2. A…

Wednesday 9 December 2015 9/12/2015

SPORT

1. e2mom x 5,  back squat 7-5-3-2-20

2. 5 rounds for time of, 15 wall ball, 15 knees 2 elbows, time cap 8′, rest 2′, & amrap 5′, 15 hand release push ups, 15 superman rock

ADVANCE

1. GYMNASTICS

2. run 20 min / 140bpm

Tuesday 8 December 2015 8/12/2015

SPORT

1. e2mom for 8′, 10 push press 10 burpees

2. 4 rounds for time, 3 wall climb 9 pull up, 12 sdlhp with kettlebell

3. amrap 7′, 25 sit ups, 25 squats

ADVANCE

1. A. snatch 2nd pull 2-2-2 B. snatch balance 2-2-2 C. muscle snatch 3…

Monday 7 December 2015 7/12/2015

SPORT

1. e2mom for 8′, 5 power clean

2. in front of the clock

1st min 15 american swings

2nd min 20 push ups

3rd min 15 goblet squat

4th min 30 jumping jacks

repeat for 16 min

ADVANCE

1. e2mom for 10 min, 5 clean touch &…

Friday 4 December 2015 4/12/2015

SPORT

1. e2mom 8 overhead lunges each leg, 4 rounds

2. A. in 2′ amrap of burpees over bar, rest 2′, B. in 2′ amrap of chest pull ups, rest 2′, C. in 2′ amrap of american swings D. in 2′ amrap of sit ups

ADVANCE

1. A. e2mom snatch 2nd p…

Thursday 3 December 2015 3/12/2015

SPORT

1. e3mom for 12′, 5 back squats, 10 pull ups, 15 hand release push ups

2. emom 10′, 1st min 40sec knees 2 elbows 20sec rest, 2nd min 40 sec sdlhp with K.B. 20sec rest……..

ADVANCE

1. A. push press 5-3-2-2 (80-85-90-92,5%) B. s…

Wednesday 2 December 2015 2/12/2015

SPORT

1. emom 12 min, 1st min 12 thrusters, 2nd min 12 burpees

2. 4 rounds for time of 15 wall ball, 15 american swings, time cap 10′

ADVANCE

1. gymnastics 60′

2. run 4 x 1000m rest 1-1, pace at your best 5000m

Tuesday 1 December 2015 1/12/2015

SPORT

1. practice hang squat clean 15′

2. e2mom for 10′, 10 burpees box jump, 10 t2b/knees 2 elbows

3. amrap 8′ 40 single unders, 15 sit ups

ADVANCE

1. A. hang squat snatch 2-2-2 80% B.  snatch 2-2-2 85% C. overhead squat 5-3-2 80-8…

Monday 30 November 2015 30/11/2015

SPORT

1. emom 10′, 1st min 8-10 strict pull ups, 2nd min 8-10 dips….

2. amrap in 10 min, 15 wall ball, 12 dead lift, 9 burpees, 6 front squats,  bars 40/25kg

ADVANCE

1. e3mom for 5 rounds, 10 back squats 1 x body weight, 10 dead lift…

Friday 27 November 2015 27/11/2015

SPORT

1. e2mom for 14′, 6 hang power clean, 9 burpees, 15 american swings, rest 4′

2. amrap 8′, 30 sit ups, 20 squats, 10 dead lift

ADVANCE

1.  A. emom 5′, 3 clean 75%, rest 1′ B. emom 5′, 2 push jerk 80% rest 1′ C. e2mom for 8′, 2 str…

Thursday 26 November 2015 26/11/2015

SPORT

1. practice snatch 15′

2. amrap in 1′, push press 30/20kg, 1′ rest,

amrap in 1′ box jumps, 1 min rest,

amrap in 1′, burpees over bar, 1′ rest,

amrap in 1′ american swings 16/8kg

ADVANCE

1. dead lift 15′, to build 1 max r…

Wednesday 25 November 2015 25/11/2015

SPORT

1. e2mom for 4 rounds, 8 kettlebell thruster left hand, 8 k.b. thruster right hand, 16 sumo dead lift high pull with k.b.

2. in 15 min amrap of  40-30-20-10 reps of goblet squat, push ups, sit ups

ADVANCE

1. A. shoulder mobility …

Tuesday 24 November 2015 24/11/2015

SPORT

1. e2mom for 10′, 5 strict pull ups, 10 push ups, 15 american swings

2. in teams of 2, amrap 11′, one does plank, the other  40 single unders, 20 dead lift, 10 push press, count total reps, 15 reps penalty for breaking plank

ADVANCE…

Monday 23 November 2015 23/11/2015

SPORT

warm up 4 rounds of 7 med ball clean, 10 push ups

1. e2mom, for 1o min, 3 hang power clean, 6 thrusters, 9 burpees over bar

2. 5 rounds of 30 lunges with a medball, 15 wall ball (alternative lunges, step back)

ADVANCE

warm up …

Friday 20 November 2015 20/11/2015

SPORT

1. e2mom for 10 min, 5 power snatch, 10 burpees

2. for time in teams of 2, 60 front squats, 60 dead lift, 60 push press, 60 sdlhp  partners change every 15 reps

ADVANCE

1. practice snatch 15 min

2. A. snatch balance B. back he…

Thursday 19 November 2015 19/11/2015

SPORT

1. practice snatch 15 min

2. amrap 11 min min, 9 wall ball, 15 swings, 21 sit ups

ADVANCE

1. A. clean 1st pull 3×3 B. clean 2nd pull e2mom

2. emom 5 min, 1 clean 80% rest 2 min

3. emom 5 min, 3 bar muscle up rest 2 min

4…

Wednesday 18 November 2015 18/11/2015

SPORT

1. emom 10 min, 1st min 10 dead lift, 2nd min 20 push ups…….

2. for time 5 rounds of 10 back squats, 10 push press, 10 burpees

ADVANCE

morning WOD (only competition)

warm up 4 rounds of ring rows, push ups, hollow rock, su…

Tuesday 17 November 2015 17/11/2015

SPORT

1. A.push press 3-3-3 B. strict press 5-5-5

2. amrap 8 min, 20 knees 2 elbows, 30 russian swings, 40 air squats

ADVANCE

1. practice hang power snatch 10 min

2. e2mom for 10 min, 1 hang power snatch, 1 hang squat snatch, 1 snat…

Monday 16 November 2015 16/11/2015

SPORT

1. emom 10′, 1st min 4 hang power clean, 6 thruster, 2nd min 12 burpees

2. do this ladder for time, 10,9,8,7,6,5,4,3,2 & 1, wall ball, pull ups, push ups

ADVANCE

1. A. back squat find 1 rm in 20 min B. push press 3-3-2-2

2…

Friday 13 November 2015 13/11/2015

SPORT

1. A. push press 3-3-3 B. walking lunges 3×30

2. team wod, in teams of 2, 100 knees 2 elbows, 80 wall ball,  60 burpees partners change every minute

ADVANCE

1. team wod, in teams of 3, in 18 min amrap, 400m run, plank, burpees ov…

Thursday 12 November 2015 12/11/2015

SPORT

1. A. romanian dead lift 3×8 B. sumo dead lift high pull 3×8

2. tabata interval, sit ups, push ups, air squats, pull ups, 8 sets each of 20 sec work, 10 sec rest

ADVANCE

1. A. clean 4×2 reps 85% every 1:30 B. emom 5 min 1 hang sq…

Wednesday 11 November 2015 11/11/2015

SPORT

1. back squat 5-3-2-2 e2mom

2. 3 rounds for time of 15 burpees, 15 push press, 15 wall ball

ADVANCE

1. A.back squat 3-3-2-2 / 80/85/90/95% B. dead lift with a band 5×8

2. GYMNASTICS

 

Tuesday 10 November 2015 10/11/2015

SPORT

1. dead lift 10-10-10-10 e2mom

2. A.emom 5 min, 7 american swings, 14 air squats, rest 2 min B. emom 5 min 10 pull ups, 10 push ups

3. core strength

ADVANCE

1. A. overhead squat 5-5-5-5 B. balance 2-2-2 C. back head press snat…

Monday 9 November 2015 9/11/2015

SPORT

1. practice kipping pull ups / butterfly (if you have more than 15 unbroken kipping pull ups) for 10 min

2. 5 rounds for time of 30 sit ups, 20m. walking lunges with one kettlebell, on the front rack position, 15 burpees time cap 14 mi…

Friday 6 November 2015 6/11/2015

SPORT

1. in 15 min amrap of 5 power clean, 10 thrusters, 15 burpees, 10 t2b/20 knees 2 elbows (choose weight on bars with your coach)

2.  15 min core strength

ADVANCE

1. in 15 min find 3 rm of snatch touch & go

2. A. overhead sq…

Thursday 5 November 2015 5/11/2015

SPORT

1. e2mom, 5 dead lift 75%, 7 pull ups, 9 hand release push ups, repeat 5 rounds

2. 3 rounds for time of 15 burpees, 15 swings

ADVANCE

1. front squat 5 rep, 80%-3 rep, 85%-2 rep, 90%-2 rep, 92,5% e2mom

2. every 1:30, 1 power cl…

Tuesday 3 November 2015 03/11/2015

SPORT

1. emom 10′, 1st min 10 back squat, 2nd min 10 pull ups/15 ring rows………

2. amrap 7′, 7 kettlebell push press left hand, 7 k.b. push press right hand, 7 burpees

3. emom 4′, 45 sec  plank, 15 sec rest, emom 4 min, superman hold …

Monday 2 November 2015 02/11/2015

SPORT

1. front squat 4-4-4 e2mom

2. emom 10′, 1st min, 15 american swings, 2nd min 20 push ups

3. 3 rounds of 25 air squats, 25 superman rocks, 25 hollow rocks

ADVANCE

1. A. practice snatch 15′ B. practice clean 15′

2. e2mom 15 t…

Thursday 29 October 2015 29/10/2015

SPORT

1. dead lift 5-3-2-2 e2mom

2. emom 7 min, 7 sdlhp with k.b., 7 burpees

3. amrap 7 min, 7 pull up, 14 swings, 21 sit ups

ADVANCE

1. A. hang power clean 2-2-2 B. hang squat clean 2-2-2, e2mom (85/90/92,5%)

2. A. emom 5′, 5 hs…

Tuesday 27 October 2015 27/10/2015

SPORT

1. push press 5-5-3-3 e2mom

2. emom 7′, max rep strict pull ups

3. 3 rounds for time 10 wall ball, 15 push ups, 20 sit ups

ADVANCE

1. A. clean 1st pull 4-4-4 rest 1:30 B. clean 2nd pull rest 1:30 C. dead lift 5-3-2-2 rest 2′

Monday 26 October 2015 26/10/2015

SPORT

1. back squat 3-3-3-3 e2mom

2. team wod for two, the one runs 400m, the other does burpees & change, 3 rounds each, count burpees

ADVANCE

1. A. overhead squat 4×10 B. muscle snatch 4×4 C. back head press 4×4

2. emom 10 min…

Friday 23 October 2015 23/10/2015

SPORT

1. emom 6 min, 1 power clean + 5 front squat

2. A. amrap 5 min, 7 wall ball, 7 push ups, rest 3 min,

B. 7 min amrap, 10 sdlhp with kettlebell, 10 burpees

ADVANCE

1. practice clean 15 min

2. emom 8 min, 1 clean & jerk, 1…

Thursday 22 October 2015 22/10/2015

SPORT

1. practice hang power snatch for 10 min

2. team wod, in teams of 2, 150 air squats , 125 push ups, 100 swings, 75 burpees, partners change every minute

ADVANCE

1. A. hang power snatch 2-2-2 90% B. hang squat snatch 2-2-2 85% C. …

Wednesday 21 October 2015 21/10/2015

SPORT

1. A. kettlebell 2 hands push press 4×10

2. emom 10 min, 1st min 5 wall climp, 2nd min 10 thrusters………..

3. do this ladder for time 1-1,2-2,….10-10, strict pull ups, hand release push ups

ADVANCE

1. back squat find 2rm…

Tuesday 20 October 2015 20/10/2015

SPORT

1. A. clean 3-3-3 B. front squat 3-3-3

2. amrap 8′, american swings & burpees, 3-3, 6-6, 9-9, ……..

ADVANCE

1.  every 1:30 perform, 1 thruster, 1 hang power clean, 1 hang squat clean, repeat 5 rounds

2. A. split jerk 2-…

Monday 19 October 2015 19/10/2015

SPORT

1. A. clean 1st pull 3×8 B. clean 1st & 2nd pull 3×8  e2mom

2. emom 8′, 10 wall ball, 10 push ups

3. for time 3 rounds of 15 pull ups, 15 sdlhp with a kettlebell

ADVANCE

1. snatch 1st & 2nd pull 4×6 e2mom

2. front s…

Friday 16 October 2015 16/10/2015

SPORT

1. practice hang power snatch for 15 min

2. in teams of 3 persons, every teammate must complete 3 rounds of 15 thrusters, 15 burpees

ADVANCE

1. overhead squat 5-5-5 70%

2. snatch 1-1-1-1-1

3. for time, 18-15-12-9-6-3 reps o…

Thursday 15 October 2015 15/10/2015

SPORT

1. A. overhead squat 10-10-10 B. back squat 5-5-5 every 1:30

2. for time 100 sit ups, 80 air squats, 60 push ups, 40 pull ups, 20 burpees

ADVANCE

1. practice clean & jerk 15′

2. perform 3 power snatch + 6 power clean + 12 …

Wednesday 14 October 2015 14/10/2015

SPORT

1. practice clean for 15′

2. emom 5′, 5 thrusters + 5 hang power clean

3. amrap 7′, 1 t2b+1 push press, 2 t2b+2 push press, add 1 rep after every round

ADVANCE

1. dead lift 2-2-2-2

2. gymnastics

 

Tuesday 13 October 2015 13/10/2015

SPORT

1. front squat 3-3-3 e2mom

2. 4 rounds for time of 10 box jumps, 10 burpees

3. run 20 min

ADVANCE

1. A. strict press find 1 rm in 10′ B. split jerk 3-3-3 e2mom

2. amrap 11′, 50 box jump, 40 burpees, 30 t2b,  20 handstand pu…

Monday 12 October 2015 12/10/2015

SPORT

1. dead lift 5-5-3-3 e2mom

2. e2mom for 8 min, 10 pull ups, 12 burpees, 14 american swings

3. amrap 5′, 1 squat + 1 push up, add 1 rep after every round (2+2, 3+3……)

ADVANCE

1. practice snatch 15′

2. A. overhead squat B…

Friday 9 October 2015 9/10/2015

SPORT

1. kettlebell basics, swings, clean, push jerk, snatch, 30 min

2. emom 8 min, 10 american swings, 8 burpees

3. 100 sit ups for time

4. run 3o min, 10 low pace, 10 hard & fast, 10 cool down

ADVANCE

1. practice clean 15′

Thursday 8 October 2015 8/10/2015

SPORT

1. A. strict press 5-5-5 B. push press 3-3-3 e2mom

2. amrap 8′, 10 thrusters 30/15kg, 20 sit ups

3. 500 single unders

ADVANCE

1. A. hang power snatch 2-2-2 (80-85-90%) B. hang squat snatch 2-2-2 (80%) e2mom

2. emom 10′, 1st…

Wednesday 7 October 2015 7/10/2015

SPORT

1. A. clean 2nd pull 3-3-3 B. hang power clean 3-3-3 every 1:30

2. for time 100 air squat, 80 push ups, 60 russian swings, 40 burpees

ADVANCE

1. A. dead lift snatch grip 3-3-3 B. clean 2nd pull 2-2-2

2. gymnastics

3. run 20…

Tuesday 6 October 2015 6/10/2015

SPORT

1. front squat 3-3-3

2. emom 6′, 10 wall ball, 10 hand release push ups

3. 3 rounds of 40 sit ups, 20 knees 2 elbows, 10 goodmornings

ADVANCE

1. front squat 3-3-2-2  (80-85-90-92,5%) e2mom

2. e2mom for 10′, 10 burpees over …

Monday 5 October 2015 5/10/2015

SPORT

1. dead lift 5-5-3-2 e2mom

2. emom 5′, 15 kettlebell swings

3. amrap 8′, 10 burpees, 10 pull ups

ADVANCE

1. A. snatch 2-2-2 80% B. snatch balance 3-3-3 C. muscle snatch 4-4-4

2. emom 10′,  5 pull ups, 5 burpees, 5 thrusters…

Friday 2 October 2015 2/10/2015

SPORT

1. A. power clean 3-3-3 B. front squat 2-2-2

2. team wod, 2 persons change every minute,  100 dead lift, 100 burpees, 100 push press, 100 knees to elbows

3. shoulders T-Y-W 3X12-15, 5′ mobility

ADVANCE

1. snatch 2-2-2-2

2. …

Thursday 1 October 2015 1/10/2015

SPORT

1. A. muscle snatch 4-4-4 B. overhead squat 10-10-10 (every 1:30 min)

2. 4 rounds of 5 wall climb, 20 american swings

3. 3 max handstand hold, 4 max L-sit

ADVANCE

1. A. overhead squat 3-3-3 B. snatch balance 2-2-2 e2mom

2. …

Wednesday 30 September 2015 30/9/2015

SPORT

1. strict press 2-2-2 (80-85-90%) e2mom

2. emom 7′, 7 t2b, 7 burpees

3. amrap 7′, 7 thruster, 7 pull up

4. run 20′

ADVANCE

1. dead lift 5-3-2-2-2 (75-80-85-90-92,5%) rest as you need

2. GYMNASTICS 1 hour

3. run 20min,…

Tuesday 29 September 2015 29/9/2015

SPORT

1. practice clean 20′

2. for time 30 pull ups, 30 hang power clean, 30 hand release push ups, 30 wall ball, time cap 15′.

ADVANCE

1.  A. strict press 2-2-2 B. push press 2-2-2 e2mom

2. amrap 8′, 7 hang power snatch 50/30kg, 7 …

Monday 28 September 2015 28/9/2015

SPORT

1. back squat 3-3-3 85%

2. for time 10-9-8-7-6-5-4-3-2-1 reps of push press, burpees

3. run 3x1000m (pace at your best 5000m) rest 3′.

ADVANCE

1. A.back squat 3-3-2-2 (75-80-85-90%) e2mom. B. every 1:30, 4 rounds of 1 power cl…

Friday 25 September 2015 25/9/2015

SPORT

1. A.front squat 3-3-3 e2mom 85% B. thrusters emom 8 min 5 rep

2. amrap 6′, 6 t2b, 12 american swings 16/8 kg

3. run 25 min 135 bpm

ADVANCE

1. Α. back squat 5-5-5 75% e2mom B. 4 rounds of 1 clean + 1 hang squat 70% of max clea…

Thursday 24 September 2015 24/9/2015

SPORT

1. A. strict press 5-3-2 B. push press 2-2-2

2. emom 10′, 1st min 5 ground to overhead, 2nd min 7 wall ball, 7 burpees

3. 4 rounds of 10 dead lift, 1 ascend rope climb 1st round, 2 acsends 2nd round, 3 ascends 3rd round, 4 ascends 4…

Wednesday 23 September 2015 23/9/2015

SPORT

1. practice snatch 10′

2. emom 8′, 5-8 strict pull ups

3. greek throwdown qualification wod 3,

10 minute AMRAP

50 Box Jump Over, 40 Kettlebell Swings, 30 Thrusters, 20 Facing Burpees Over Bar, 10 Push Press

box 50cm, k.b. 1…

Tuesday 22 September 2015 22/9/2015

SPORT

1. dead lift 3-3-3-3

2. emom 6′, 1 power clean+1 thruster+1 push press

3. amrap 7′, 15 american swings, 25 sit ups

ADVANCE

1. A. push press 3-3-3, e2mom B. split jerk 2-2-2 e2mom

2. greek throwdown qualification wod 3,

1…

Monday 21 September 2015 21/9/2015

SPORT

1. back squat 3-3-2-2

2. emom 5′, 5 strict pull ups, 10 hand release push ups

3. 3 rounds for time of  10 thrusters, 10 burpees

4. 100 double unders or 300 single unders

ADVANCE

1. A.front squat 2-2-2 e2mom B. hang squat sn…

Friday 18 September 2015 18/9/2015

SPORT

1. practice muscle up 10′

2. emom 5′,  5 dead lift, 3 hang power clean, 2 push jerk

3. wod for time, 2 partners,  3 rounds of 50 swings, 40 burpees, 30 pull ups, partners change every minute

ADVANCE

TEST: run 5 km for time

Thursday 17 September 2015 17/9/2015

SPORT

1. back squat 3-3-3-3 e2mom

2. emom 5′, 10 wall ball, 10 push ups

3. amrap 7′, 10 push press 40/20kg, 10 burpees over bar

ADVANCE

10′ warm up with running drills

1. A. practice snatch 15′ B. practice clean & jerk 15′ (m…

Wednesday 16 September 2015 16/9/2015

SPORT

1. practice snatch 20 min

2. amrap 7′, 5 hang power snatch, 10 burpees

3. run 20 min

ADVANCE

1. emom 8 min, 10 reps 60%  back squat.

2. GYMNASTICS 1 hour

3. run 20 min 130 bpm

Tuesday 15 September 2015 15/9/2015

SPORT

1. dead lift  3-3-3-3 e2mom

2. tabata interval, pull ups, push ups, sit ups, squats 8 rounds each of 20 sec work, 10 sec rest

ADVANCE

1. A. clean 2nd pull 3-3-3 (1 rm max clean) B. dead lift 3-3-3, 85%, e2mom

2. emom 5′, 1 str…

Monday 14 September 2015 14/9/2016

SPORT

warm up 10′ core training

1. power clean 2-2-2-2 e2mom

2. emom 5 min, 12 pull up

3. amrap 5′, 12 thrusters 20/15kg, 6  burpees over bar,

rest 2′, &  5′ amrap 15 american swings, 10 push ups

ADVANCE

1. A. front squat …

Friday 11 September 2015 11/9/2015

SPORT

1A. ring push ups 3×8-10 B. ring dips 3×8-10 C. rings pull over 3×8-10 (every 1:30 all)

2.emom 10′, 1 power clean+1 hang power clean+ 1 front squat

3.run 3 km for time

ADVANCE

1. A. strict press 5-3-2 e2mom B. push press 3-3-2…

Thursday 10 September 2015 10/9/2015

SPORT

1.clean 2nd pull 2-2-2-2 e2mom

2.emom 7′, 10 push ups, 10 pull ups

3.amrap 7′, 10 wall ball, 15 swings

4.10 min core & stability work

ADVANCE

1.A. find 1 rm hang power snatch in 12 min B. overhead squat 5-3-2 e2mom

2…

Wednesday 9 September 2015 9/9/2015

SPORT

1. practice snatch for 20 min

2. amrap 10′ burpees, on the min 5 strict pull ups, start with pull ups.

3. run 20′

ADVANCE

1. gymnastics 1 hour

2. run 5km for time

Tuesday 8 September 2015 8/9/2015

SPORT

1. strict press 15-15-15 e2mom

2. emom 5′, 3 push jerk 75%

3. for time in teams of 2, 80 sdlhp with a kettlebell, 80 t2b, 80 american swings, 80 hand release push ups, 80 goblet squats, partners change every 20 reps.

ADVANCE

1…

Monday 7 September 2015 7/9/2015

SPORT

1. back squat 5-3-2 e2mom

2. emom 5′, hang power clean & press

3. emom5′, 8 burpees, 10 push ups

4. amrap 5′, 10 pull ups, 10 wall ball

5. run 20′

ADVANCE

1. A. snatch 2nd pull 2-2-2 B. hang squat snatch 2-2-2 C. pis…

Friday 4 September 2015 4/9/2015

SPORT

1. back squat 5-5-3-3-2 e2mom (75-90%)

2. 5 rounds for time of 10 t2b, 10 dead lift, 20 push ups time cap 12′

ADVANCE

1. A. overhead squat 5-5-5 8o%B. front squat 3-3-3-3 85% /e2mom all

2. core challenge, min 1- 60sec plank, m…

Thursday 3 September 2015 3/9/2015

SPORT

1. power clean 2-2-2-2 e2mom

2. clean 2nd pull 3-3-3 every 1:30 min

3. amrap 8′, 10 wall ball, 10 pull ups, 15 sit ups

4. run 20′

ADVANCE

1. A. clean 4-4-4 e2mom B. hang power snatch 2-2-2

2. emom 5′, 10 thrusters 45kg/2…

Wednesday 2 September 2015 2/9/2015

SPORT

1. A. strict press 5-5-5-5  e2mom

2. amrap 6′, 10 american swings, 15 push ups, 20 air squats

3. 3 rounds for time of  3 turkish get up each side, 1 legless rope, 9 burpees box jump

ADVANCE

1. A. overhead squat 5-5-5 B. snatch…

Tuesday 1 September 2015 1/9/2015

SPORT

1. dead lift 5-5-3-2 e2mom

2. every 1:30 min 6-10 strict pull ups + 10 ring dips, repeat 4 times

3. for time,  20 thrusters ,  20 t2b, 15 thrusters, 15 t2b, 10 thrusters, 10 t2b, bar with 30/20kg time cap 8′

ADVANCE

1. dead li…

Monday 31 August 2015 31/8/2015

SPORT

1. back squat 4-4-2-2 e2mom

2. emom 6′ 2 hang squat clean, 2 power clean

3. amrap 6′, 10 wall ball, 10 burpees

4. run 20 min

ADVANCE

warm up

2 min shoulder activation + 3×10 (romanian dead lift, muscle snatch, goodmornin…

Friday 28 August 2015 28/8/2015

SPORT

1. A. muscle snatch 3×5 B. snatch 2nd pull 3×3

2. emom 6′, 2 hang power snatch + 2 power snatch

3. A.handstand 3xmax hold B. rings L-sit 3xmax hold C. ring push ups 3×12-15

ADVANCE

warm up 2′ hip activation

150 double under…

Thursday 27 August 2015 27/8/2015

SPORT

1. front squat 9-7-5-3 e2mom

2. in teams of  2, 50 push press, 75 hang power clean, 100 dead lift (mens bar 35/40kg, women 25/20kg)

ADVANCE

1. split jerk 2-2-2, strict press 3-3-3

2. 4 rounds of 10 dead lift 80/50kg, 10 chest …

Wednesday 26 August 2015 26/8/2015

SPORT

1. A. strict pull ups 4xmax rep e2mom B. kettlebell push press 4×10 every 1:30

2. emom 6′ 8 thrusters 35/20 kg

3. 5 rounds for time of 10 box jump over, 25 sit ups

ADVANCE

1. GYMNASTICS 1 hour

2. run 20 min

Tuesday 25 August 2015 25/8/2015

SPORT

1. A. clean 4×3 75% e2mom B. clean 2nd pull 4X3 100% of max clean e2mom

2. emom 5′ 15 strict push ups, rest 2′, emom 5′ 10 t2b

3. core training 10′

ADVANCE

1. A. clean 4×2 80% e2mom B. hang power clean 90% 3×2 e2mom C. front s…

Monday 24 August 2015 24/8/2015

SPORT

1. A. back squat 4×3 85% e2mom B. strict press 4×3 85% e2mom

2. 3 rounds for time of 15 wall ball, 15 burpees

3. emom 10′, 1st min 15 hollow rock, 2nd min 15 superman rock….

4. run 20′

 

ADVANCE

1. A. snatch 4×2 8…

Friday 21 August 2015 21/8/2015

SPORT

1. A. dead lift 4×5 e2mom B. 3 strict press + 3 push press + 3 push jerk x 4 e2mom

2. e2mom for 10 min complete 2 rope climb, 4 wall climb, 8 dips, 16 sit ups

ADVANCE

1. A. muscle snatch 4×4 B. back head press snatch grip 4×5 C. …

Thursday 20 August 2015 20/8/2015

SPORT

1. front squat 4×5 e2mom 2. clean & press 2 reps emom for 5′

2. 3 rounds of 20 wall ball, 25 push ups, 30 swings 16/8kg, time cap 9 min

3. core training

ADVANCE

1. practice clean & jerk for 10 min 50-60%

2. A. front…

Wednesday 19 August 2015 19/8/2015

SPORT

1. A. strict pull ups 4 x max rep every 1:30 min B. strict ring rows 3 x max rep e2mom C. ring push ups 4 x max rep e2mom

2. dead lift 4×8 60% e2mom

3. emom 8′, 12 burpees

ADVANCE

1. 1 hour gymnastics

2. 25-30 min run 140 bpm

Tuesday 18 August 2015 18/8/2015

SPORT

1. A. strict press 4×5 rep e2mom B. push press 3×5 e2mom

2. e2mom for 8min, 1 power clean+1 hang power clean+2 front squat

3. for time 100 sit ups, 300 single unders, 100 american swings 300 single unders, time cap 15min

ADVANCE

Monday 17 August 2015 17/08/2015

CF SPORT

1. A. back squat 4×10 60% e2mom B. dead lift 4×10 60% e2mom C. 4xmax rep strict dips e2mom

2. emom 10′ 5 pull ups, 10 push ups, 15 squats

3. run 20′  (hr 135-140 bpm*)

CF ADVANCE

1. A. clean 4×2 reps 75% e2mom B. front squa…

Friday 31 July 2015 31/07/2015

rest until 16/08/2015

2-3 times per week, hip & shoulders mobility, 3×15 ring rows-push ups-ghd sit ups-ghd back extensions-overhead squats.

strength: back squat 4×5 75%, power clean 4×5 60%, pull ups 4×10-15.

30′ swimming or running …

Thursday 30 July 2015 30/07/2015

CF SPORT

1. find 1 rm front squat in 15′

2. find 1 rm back squat in 5′

3. in teams of 3 persons, 75 power clean & press 35/15kg, 75 hand release push ups, 75 power snatch 30/15kg, 75 pull ups (partners change every minute)

CF ADVAN…

Wednesday 29 July 2015 29/07/2015

CF SPORT
1. Find 1 rm strict press in 15′
2. Find 1 rm push press in 5′
3. amrap in 7′ , 7 pull ups, 9 burpees, 11 push ups
CF ADVANCE
1. find 1 rm dead lift snatch grip in 15′
2. find 1 rm dead lift clean grip in 5′
3. gymnastics tests,
 …

Tuesday 28 July 2015 28/07/2015

CF SPORT

1. 1 rm dead lift in 20′

2. 4 rounds for time of 15 american swings, 15 push ups

CF ADVANCE

1. find 1 rm push press in 20′

2. e2mom x 5, 25 push ups, 20 alternative pistol squats

3. goodmornings 4×8, ghd sit ups, ghd bac…

Monday 27 July 2015 27/07/2015

CF SPORT

1. find 1 rm power clean in 15′

2. back squat 2-2-2

3. strict pull ups, ring dips, good mornings, t2b, 3×8-12

CF ADVANCE

1. find 1 rm snatch in 20′

2. ohs 2-2-2 e2mom

3. for time 12-9-6-3 reps  60/35kg thruster, bar m…

Friday 24 July 2015 24/07/2015

CF SPORT

1. practice double under 10′

2. e2mom 12 dead lift, 9 hang power clean, 6 push press, repeat 4 rounds, bar 40kg/20kg

3. 100 sit ups for time

CF ADVANCE

1. practice snatch 15′

2. emom 8′, 1 power clean + 1 hang squat clea…

Thursday 23 July 2015 23/07/2015

CF SPORT

1. A. front squat 3-3-3 B. overhead squat 10-10-10

2. emom 10′, 10 american swings, 10 push ups

CF ADVANCE

1. thrusters 2 rm in 15′, take the bar with squat clean

2. A. overhead squat 7-5-3 B. snatch balance 2-2-2 every 1:3…

Wednesday 22 July 2015 22/07/2015

CF SPORT

1. A. strict press 5-5-5 B. push press 3-3-2-2

2. emom 5′, 10 pull ups

3. 4 rounds of 10 wall ball, 10 t2b

CF ADVANCE

1. A. split jerk 2-2-2-2 B. back head press snatch grip 5-5-5

2. A. snatch 2nd pull 2-2-2 B. dead lift…

Tuesday 21 July 2015 21/07/2015

CF SPORT

1. practice clean 15′

2. A. back squat 5-5-3-3 B. front squat 3-3-3

3. emom 5′ 6-8 ring dips

CF ADVANCE

1. practice snatch 15′

2. every 1:30 min 2 power clean 85% x 4 sets

3. A. emom 5′ 3-4 ring muscle up, rest 2′

Monday 20 July 2015 20/07/2015

CF SPORT

1. A. dead lift 5-5-5-5 B. walking lunges 5x15m.

2. 21-15-9 american swings & hand release push ups

3. 4 rounds of 10 walk over the box, 10 pull ups

CF ADVANCE

1. front squat find 1 rm in 20′

2. emom 12′, 1st min 3 h…

Friday 17 July 2015 17/07/2015

CF SPORT

1. A. back squat 3-3-2 e2mom B. front squat 2-2-2 e2mom

2. amrap 7′, ladder 1-1, 2-2, 3-3, 4-4……. push press & pull ups

CF ADVANCE

1. Α. 3×10 strict pull ups every 1:30 Β. 3×8 bar muscle up e2mom C. 3×6 ring muscle up …

Thursday 16 July 2015 16/07/2015

CF SPORT

1. dead lift 3-3-3-3 e2mom

2. emom 5′, 3 hang power clean & press, 6 burpees

3. bend row, ring push ups & goodmorning, 3×8

CF ADVANCE

1. emom 5′, 1 power clean + 1 hang squat clean

2. emom 5′, 1 snatch 2nd pull +…

Wednesday 15 July 2015 15/07/2015

CF SPORT

1. practice power snatch &  snatch balance, 20′

2. A. emom 5′, 15 american swings rest 1′,  & B. emom 5′, 8 t2b/15 knees to elbows

3. 3 rounds of 20 hollow rocks, 20 superman rocks

CF ADVANCE

1. dead lift 5-3-2-2-2

Tuesday 14 July 2015 14/07/2015

CF SPORT

1. A. strict press 5-5-5 every 1:30. B. push press 5-3-2 e2mom

2. emom 5′, 3 hang power snatch

3. do this ladder amrap in 7′ 3-3, 6-6, 9-9, 12-12, 15-15…….. wall ball 8/5kg, burpees

CF ADVANCE

1. practice snatch 20′

Monday 13 July 2015 13/07/2015

CF SPORT

1. A. back squat 5-5-3-3 B. dead lift 10-10-8-5

2. in front of the clock for 12′, 45 sec work, 15 sec rest, swings, superman hold, box jumps, L-sit.

CF ADVANCE

1. A. front squat 3-3-3 B. hang squat clean 2-2-2-2

2. for time…

Friday 10 July 2015 10/07/2015

CF SPORT

1. hang power clean 4-3-2-2 e2mom

2. overhead squat 10-8-6-4 e2mom

3. practice double unders

4. upper body strenth (ring push ups, ring dips, strict ring rows)

CF ADVANCE

1. A. front squat 3×2 B. back squat 3×5 C. overhe…

Thursday 9 July 2015 09/07/2015

CF SPORT
1. A. Dead lift 5-3-2-2 e2mom B. Strict press 5-5-5-5 every 1:30
2. 4 rounds of 15 hollow rocks 15 ring rows 15 superman rocks 15 hand release push ups
CF ADVANCE
1.  push press 5-3-2-2-2 e2mom
2. e2mom 8′, 2 power clean 2 split jerk…

Wednesday 8 July 2015 08/07/2015

CF SPORT

1. A. front squat 3-3-3 80% B. back squat 9-7-5

2. for time, run 1200m. or 500 single unders, then 3 rounds of 15 thrusters-15 pull ups, run 1200m. or 500 single unders.

CF ADVANCE

19:00-20-00 weightlifting

1. practice A. c…

Tuesday 7 July 2015 07/07/2015

CF SPORT

1. practice snatch 15′

2. emom 5′, 3 rep clean 2nd pull 80% of max clean

3. for time 21-15-9 reps of american swings, burpees time cap 6′, remaining time hand release push ups

CF ADVANCE

1. A. dead lift snatch grip 5-3-2-2 …

Monday 6 July 2015 06/07/2015

CF SPORT

1. e2mom back squat 5-5-3-3

2. emom 5′, 2 push press 85%

3. 3 rounds for time of 12 thrusters, 9 t2b, 6 pull ups

CF ADVANCE

1. A. clean 2-2-2-2, 8′ B. back squat 3-3-3-3 80% C. pistol squats (or weighted) 3×8

2. romanian…

Friday 3 July 2015 03/07/2015

CF SPORT

1. e2mom 8′, 5 rep front squat

2. emom 5′, 2 rep clean 2nd pull

3. As many rounds as possible in 10 min:

5 pull ups
10 push ups
15 squats

CF ADVANCE

1. practice snatch 10′

2. e2mom 8′, 1 power clean, 1 push jerk,…

Thursday 2 July 2015 02/07/2015

CF SPORT

1.  practice ring muscle up 10′

2. emom 4′ max rep strict pull ups, rest 1′ & emom 3′ kipping or 10 butterfly pull ups

3. e2mom 8′ 5-10 handstand push ups

4. 21-15-9 reps of american swings, burpees. time cap 8′

CF ADVA…

Wednesday 1 July 2015 01/07/2015

CF SPORT

warm up with med ball clean drills 5′

1. practice hang squat clean for 10′

2. emom 5′, 4 hang squat clean or power clean

3. emom 5′, 5 burpees, 10 suttle sprints 5m

4. amrap 8′, thrusters & sit ups ladder 3-6, 6-12, 9-1…

Tuesday 30 June 2015 30/06/2015

CF SPORT

1. A. strict  press e2mom 5-5-5 B. Push press e2mom  3-3-3

2. for time 2 rounds of 150 single unders 50 push ups 30 wall ball 20 burpees, time cap 12′

CF ADVANCE

1. e2mom  dead lift 5-3-2-2-2

2. emom 5′, 2 hang power snatch…

Monday 29 June 2015 29/06/2015

CF SPORT

1. e2mom back squat 5-5-5-5

2. amrap 7′, 20 sit ups, 15 american swings

3. for time 4 rounds of 10 pull ups/15 ring rows, 15 hollow rock, 15 hand release push ups, 15 superman rock

CF ADVANCE

1. power clean e2mom for 10′ 2 …

Friday 26 June 2015 26/06/2015

CF SPORT

1. a. max strict pull ups b. 10 ring push ups. c. 15 ring rows d. 10 dips / on the minute each one / repeat 4 times

2. in 8′ amrap, 20 sit ups, 15 swings, 10 walk over the box

CF ADVANCE

1. first 10′ mobility

2. practice sn…

Thursday 25 June 2015 25/06/2015

CF SPORT

1. Dead lift find 3 rm in 20 min

2. 8′ amrap, 9 pull ups, 12 push ups, 15 wall ball

CF ADVANCE

1.  dead lift 5-3-2-2-2 e2mom

2. emom 5′ 4 push press 75%

3. amrap 5′, 2 rings muscle ups 20 double unders

4. 4×15 t2b, 4x…

Wednesday 24 June 2015 24/06/2015

CF SPORT

1. practice clean for 15′

2. e2mom 5-5-3-3 reps front squat

3. emom 5′, 5-8 strict pull ups/10-15 strict ring rows

4. practice rope climb

CF ADVANCE

19:00-20:00 weight lifting training

warm up with hip & shoulders…

Tuesday 23 June 2015 23/06/2015

CF SPORT

warm up, 3 x 15 push ups, ring rows, hollow rocks, superman rocks

1. e2mom push press 5-5-5-5, 75%

2. for 5′, 40 sec. amrap, thrusters 30/20 kg, 20 sec. rest

rest 2′ &

3. for 5′, 40 sec. amrap wall ball, 20 sec. rest

Monday 22 June 2015 22/06/2015

CF SPORT

1. e2mom for 10′ 5 rep back squat

2. 4 rounds for time of 10 pull ups / ring rows, 10 burpees, 10 walk over the box

3. 10′ core strength

CF ADVANCE

1. practice hang power clean 15′

2. A. front squat 3 rep 80% every 2′ x …

Friday 19 June 2015 19/06/2015

CF SPORT

1. hip mobility 10′

2. find 5 rm of back squat in 20′

3. amrap 8′, do this ladder, push press & burpees over bar, 1-1, 2-2, 3-3, 4-4……

 

CF ADVANCE

1. A. e2mom back squat, 7-5-3-2-2 B. e2mom dead lift 7-5-3-…

Thursday 18 June 2015 18/06/2015

CF SPORT

1. practice snatch – (snatch balance, muscle snatch, hang power or hang squat snatch) 3 x 4-5 all

2. tabata! (push ups – sit ups – pull ups – squats) 8 sets each, 20” work, 10” rest. No rest between exercises

CF ADVANCE

1. s…

Wednesday 17 June 2015 17/06/2015

CF SPORT

1. A. strict shoulders press 5 x 5 , every 2′.

2. every 3′ for 9′, 25 strict ring pows, 25 hand release push ups

3. 7′ amrap, 7 burpees, 14 american swings, 21 air squats 20/12kg

CF ADVANCE

1. jerk 3-3-3-3  70% of max push …

Tuesday 16 June 2015 16/06/2015

CF SPORT

1. A. back squat 7-5-3-3 B. lunges 4×8

2. for time 3 rounds of 15 wall ball, 15 knees to elbows

3. strict pull ups 3 x max rep, ring dips 3 x max rep

CF ADVANCE

1. e2mom 5-3-2-2 reps of  clean 2nd pull

2. e2mom for 8′, 1…

Monday 15 June 2015 15/06/2015

CF SPORT

1. Practice clean 15′

2. Emom 5′, 5 thrusters, 10 hand  released push-ups

3. Amrap 10′, 7 chest pull ups, 7 burpees, 14 sit ups.

CF ADVANCE

1. Practice snatch 20′

2. Emom 5′, 5 hang power snatch  35kg, 5 burpees over bar…

Friday 12 June 2015 12/06/2015

CF SPORT

1. warm up 4 rounds of 15 ring rows, 15 push press, 15 hollow rock, 15 superman rock, 15 ohs with a plastic bar

2. in teams of 2 persons, 30 hang power clean, 40 push press, 50 front squats, 60 dead lift, 70 burpees, 80 wall ball, 9…

Thursday 11 June 2015 11/06/2015

CF SPORT

1. A. Strict press 5-5-5-5 B. Push press 3-3-3-3, (both every 2 minutes)

2. 21-15-9 reps of wall ball, burpees, hand release push ups. Time cap 10′

CF ADVANCE

1. e2mom for 10′ 2 hang power clean + 2 hang squat clean

2. e2mo…

Wednesday 10 June 2015 10/06/2015

CF SPORT

1. e2mom 5-5-3-3 rep dead lift snatch grip

2. emom 5′, 15 american swings

3. amrap 8′, 10 thrusters 30kg, 10 t2b/k2e

CF ADVANCE

1. front squat, find 4rm in 15 ‘

2. e2mom for 8′, 15 reps ohs 40/25kg

3. emom 4’, 15 amer…

Tuesday 9 June 2015 09/06/2015

CF SPORT

1. for time ladder , 1 pull up – 1 push up, 2 pull up – 2 push up…….10pull up – 10 push up, 9 pull up – 9 push up……..1 pull up – 1 push up

2. 4 rounds for time of 10 burpees over box, 20 overhead squat 20/15kg

CF ADVANCE

Monday 8 June 2015 08/06/2015

CF SPORT

1. e2mom for 10′, 8 reps back squat

2. 5 rounds for time of 10 wall ball, 20 sit ups

CF ADVANCE

1. practice hang power snatch for 15′

2. e2mom for 8′, 10 rep back squat

3. 8′ amrap, 7 hang power snatch, 11 burpees over box.

Friday 5 June 2015 05/06/2015

CF SPORT

1. e2mom for 10′ 5 dead lift 75%

2. in 15′, 5 rounds for time, 10 walk over the box, 5 hang power clean & jerk, in the remaining time amrap ”cindy” (5 pull ups-10 push ups-15 air squats)

CF ADVANCE

1. A. clean 1 & 2 …

Thursday 4 June 2015 04/06/2015

CF  SPORT

1. push press 3-3-3-3

2. amrap 5′, 16 american swings, 8 pull ups, 2 wall climb

3. 3 rounds for time, 10 burpees over bar, 10 thrusters

CF ADVANCE

1. A. ohs 5-5-5-5, B. snatch balance 3-3-3 C. back press 3-3-3

2. for ti…

Wednesday 3 June 2015 03/06/2015

CF SPORT

1. e2mom for 8′, 4 hang power clean

2. for time 21-15-9 reps of wall ball – burpees – push ups, time cap 8′

3. 3 rounds of 40 sit ups, 30 russian swings, 20 back extensions

CF ADVANCE 20:00-21:00

1. e2mom for 10′, 3 reps pu…

Tuesday 2 June 2015 02/06/2015

CF SPORT

1. e2mom back squat 5-5-5-5

2. amrap 5′, 15 ring rows 15push ups 15 american swings

3. amrap 8′ 3 thrusters-3 t2b, 6 thruster-6 t2b, 9 thruster-9 t2b, 12 thruster-12 t2b, ……………(bar 30/20kg)

CF ADVANCE

1. e2mom for…

Monday 1 June 2015 01/06/2015

All groups

1. e3mom for 12′ 10 snatch grip dead lift + 10 strict pull ups.

2. emom for 6′, 5 burpees 7 push-ups 9 air squats

3. 150/100 walls ball for time, time cap 5′ remaining time american swings

 

Friday 29 May 2015 29/05/2015

CF SPORT

1. e2mom 10′, 5 hang power clean & jerk

2. emom 6′, 1′ amrap kettlebell push press left hand, 2′ amrap kettlebell push press right hand……… no rest between, the one hand rests while the other works.

3. in teams of two fo…

Thursday 28 May 2015 28/05/2015

CF SPORT

1. e2mom 10′, 5 front squats

2. Amrap 10′,  9 pull ups 12 push ups 15 thrusters 25-15kg

3. 3*10 of A. Good morning B. Romanian dead lift C. Strict t2b

CF ADVANCE

1. 4-4-4 strict press, 3-3-3 push press, 2-2-2 push jerk

2…

Wednesday 27 May 2015 27/05/2015

CF SPORT

1. practice power snatch 20′

2. for time 4 rounds of 20 american swings 30 sit ups time cap 10′

CF ADVANCE

1. e2mom 3 hang squat clean

2. amrap 8′ 4 power clean, 4 wall climb, 4 strict pull ups

3. emom 6′, 8 hollow rock …

Tuesday 26 May 2015 26/05/2015

CF SPORT

1. dead lift 5-5-5-5

2. emom 5′, 8 wall ball 8 burpees

3. Amrap 8′, 5 push press 10 dead lift, 6 push press 11 dead lift, ladder add 1 rep.

CF ADVANCE

1. e2mom for 10′ 2 hang power snatch 2 hang squat snatch

2. ohs 5-5-5…

Monday 25 May 2015 25/05/2015

SPORT

1. practice clean 15′

2. in 5′ complete 60 sit ups, 40 hand release push ups, remaining time thrusters 30/20kg

3. emom 5′, 10 sattle sprints 5m, 5 burpees, add 1 burpee every minute

ADVANCE

1. thruster 7-5-3-2-1

2. in 5′ co…

Friday 22 May 2015 22/05/2015

CF SPORT

1. in teams of two, amrap 11′, one does 20 suttle sprints 5m 15 swings 10 goblet squats, the other does burpees,   Count burpees

2. For time immediately after amrap same team

75 push press 75 sdlhp 75 hang power clean

CF ADVAN…

Thursday 21 May 2015 21/05/2015

CF SPORT

1.  emom 5′ 5 hang power clean and jerk

2. Amrap 5′ 2 pull ups 2 push-ups, 4 pull ups 4 push-ups, 6 pull ups 6 push-ups, 8 pull ups 8 push-ups…………

3. every 3′ perform for 9′

15 thrusters 30kg & 15 burpees

CF ADV…

Wednesday 20 May 2015 20/05/2015

CF SPORT

1.  every 2′ 5 reps dead lift, for 4 sets, add weight after every set

2. every 2′, for 8′, 2 front squats, 2 thrusters, 2 push press

3. amrap 8′, 12 sit ups, 12 jump squats, 12 superman rocks

CF ADVANCE

1. hang Power snatch…

Tuesday 19 May 2015 19/05/2015

CF SPORT

1. practice power snatch  for 15′

2. for time, 2 rounds of 40 push ups, 30 wall ball, 20 swings, 10 strict pull ups, time cap 10′

3. 100 sit ups for time, time cap 4,30”

CF ADVANCE

1. emom 5′, 2 power clean

2. every 2′ …

Monday 18 May 2015 18/05/2015

CF SPORT

1. every 2′, 5 front squat for 10′

2. emom 5′, 5 strict pull ups or weighted

3. amrap 8′, 10 thrusters, 10 burpees

4. emom 10′, 1′ plank, 2′ 15 superman rock, 3′ plank,……10′ 15 superman rock.

CF ADVANCED

1. front squ…

Friday 15 May 2015 15/05/2015

CrossFit Sport
1. practice kettlebell snatch & long cycle (clean & jerk)’
2. for time
50 american swings
40 pull ups
30 kettlebell clean & jerk each
20 snatch each
10 turkish get up each

CrossFit Advanced
1. bench press 5×5

Thursday 14 May 2015 14/05/2015

CrossFit Sport
1. every 2′ 3 rep hang power snatch
2. every 2′ 10 rep front squat / no rest between 1 & 2 same weight
3. core training l-sit, plank, side plank, superman hold.

CrossFit Advanced
1. Back squat 5×5
2. front squat 3×5
3….

Wednesday 13 May 2015 13/05/2015

CrossFit Sport
1. every 2′ 20 rep push press 30/20kg for 10′.
rest 2′
2. emom 6′,6 swings, 6 burpees, 6 push ups.
rest 3′
3. amrap 6′, 4 hang power clean, 8 pull ups, 4 purpees over bar

CrossFit Advanced
8-9 strength & 9-10 ENDURANCE

Tuesday 12 May 2015 12/05/2015

CrossFit Sport
1. dead lift snatch grip 4-4-4-4
2. for time 4 rounds of 20 wall ball & 20k2e, after each round perform 2 rounds of chelsea.

CrossFit Advanced
1. fitness 1st event 5′ amrap
2. 3′ rest and 5 rounds for time of 15 t2b, 30 d…

Monday 11 May 2015 11/05/2015

CrossFit Sport
1. e2mom 12 thrusters for 10′
2. amrap 6′, 15 american swings, 10 burpees
3. emom 5′, 3 wall climb
4. 50 burpees for time

CrossFit Advanced
1. every 3′, 10 thrusters 40/20, 10 burpees over bar x5 rounds
2. amrap 8′, 15 wa…

Friday 8 May 2015 08/05/2015

CrossFit Sport
1. Practice snatch for 20′
2. Amrap 10′
5 hang power snatch 7 pull ups 9 burpees over bar
3. 100 sit ups for time

CrossFit Advanced
1. 1’amrap dead lift 60kg
1’amrap wall ball 8/5kg
1’amrap facing bar burpees
1′ rest

Thursday 7 May 2015 07/05/2015

CrossFit Sport
1. practice clean for 20′
2. for time
80 air squats
60 burpees
40 pull ups
20 power clean
10 wall climb
time cap 15′

CrossFit Advanced
1. every 2′ for 10′, 5 hang power snatch
2. every 4′ complete 15 burpees & 15 …

Wednesday 6 May 2015 06/05/2015

CrossFit Sport
1. push press, every 2′, 5 reps 75%
2. dead lift, every 2′, 10 reps 55-60%
3. 8 rounds of 20 sit ups, 50 single unders

CrossFit Advanced
endurance 8:45

Tuesday 5 May 2015 05/05/2015

CrossFit Sport
1. every 2′ for 10′, 5 reps front squat 75%
2. emom 5′, 10 kipping pull ups
3. amrap 8′, 10 push ups, 15 american swings, 20 air squats.

CrossFit Advanced
1. every 2′ for 10′, 1 hang power clean, 2 hang squat clean, 1 push …

Monday 4 May 2015 04/05/2015

CrossFit Sport
for time
100 single under
15-12-9-6 reps of thrusters 30/20kg, knees to elbows
100 single under
15-12-9-6 reps of wall ball, burpees
100 single unders
time cap 17′

CrossFit Advanced
50 double under
21-15-9 reps of thru…

Thursday 30 April 2015 30/04/2015

CrossFit Sport
1. amrap 8′, 10 push press-10 pull ups, 12 push press-12 pull ups, 14 push press-14 pull ups, 16 push press-16 pull ups………….(bar 30/20kg)
2. 5 rounds of 100 single unders, 30 air squats, 20 sit ups.

CrossFit Advanced
1…

Wednesday 29 April 2015 29/04/2015

CrossFit Sport
1. every 2′ for 10′, 4 reps front squat
2. for time
10 power clean
20 walk over the box
30 dead lift
40 t2b/knees to elbows
50 d.u/150 s.u.
40 t2b/knees to elbows
30 dead lift
20 walk over the box
10 power clean
time cap…

Tuesday 28 April 2015 28/04/2015

CrossFit Sport
warm up 50 burpees
1. every 2′ for 10′, 3 hang power clean
2. emom 6′, 5 burpees, 10 swings 20/12kg
3. half Chelsea, 15′ of 5 pull ups, 10 push ups, 15 squats on the minute

CrossFit Advanced
warm up 200 double unders
1. p…

Monday 27 April 2015 27/04/2015

CrossFit Sport
1. every 2′ perform 1 max rep set of strict press, repeat 5 times
2. for time 21-15-9, wall ball, t2b/knees to elbows
3. 4 rounds of 10 walk over the box, 30m. overhead lunges 10/5kg

CrossFit Advanced
1. emom 5′ 10 kipping …

Friday 24 April 2015 24/042015

CrossFit Sport
1. emom 5′, 3 power clean+3 push press
2. amrap 7′, 7 t2b/knees to elbows, 7 sdlhp 20/12kg k.b., 7 ohs 20/15kg
3. 5*max hold L-sit, 5*20 back extensions

CrossFit Advanced
1. Every 1:30” 8 reps power snatch, repeat 4 times….

Thursday 23 April 2015 23/04/2015

CrossFit Sport
1. Dead lift 5-5-5-5
2. amrap 6′ 10 wall ball 10 American swings
3. 3 rounds for time of 15 pull ups/25 ring rows, 50 single under

CrossFit Advanced
1. amrap 5′ 1 wall climb, 5 burpee pull ups
2. 5 rounds of 10 burpees, 1…

Wednesday 22 April 2015 22/04/2015

CrossFit Sport
1. practice strict rings muscle up 15′
2. 5 rounds for time of
10 burpees, 10 t2b/knees to elbows, time cap 9′, remaining time amrap swings 20/12kg.

CrossFit Advanced
Gymnastics 8-9 (box Yfanet)
Endurance* 9-10 (box Kalamari…

Tuesday 21 April 2015 21/04/2015

CrossFit Sport
1. practice power clean 10′
2. emom 5′, 5 hang power clean, 5 strict pull ups,
3. emom 8′, 1′ 10 thrusters, 2′ 12 wall ball, 3′ 10 thrusters, 4′ 12 wall ball, 5′ 10 thrusters………………………

CrossFit Advanced
1. in…

Monday 20 April 2015 20/04/2015

CrossFit Sport
1. every 2′ for 10′, 10 reps back squat (50% of 1 max rep)
2. 15-12-9-6 reps of knees 2 elbows, berpees, push press
3. 100 sit ups

CrossFit Advanced
1. every 2′ for 8′, 2 hang power clean+2 push press (60% of max power clean…

Friday 17 April 2015 17/04/2015

1. practice kipping pull ups or butterfly 10′
2. in front of the clock for 14 minutes
0-2′ max rep pull ups,
2′-3′ rest,
3′-5′ max rep burpees,
5′-6′ rest
6′-8′ max rep thrusters, sport 30kg/20, competition 40/25kg,
8′-9′ rest
9′-11’max re…

Thursday 16 April 2015 16/04/2015

CrossFit Sport
1. dead lift snatch grip 5×5,
2. emom 8′, 1′ 15 american swings, 2′ 13 burpees, 3′ 15 am. swings……
3. emom 10′, 1′ L-sit, 2′ 1 leglees rope climb, 3′ L-sit……….
CrossFit Advanced
1. practice clean & jerk, power sna…

Wednesday 15 April 2015 15/04/2015

CrossFit Sport
1. amrap 1′ push press 35kg, 1′ rest, repeat 4 rounds
2. emom 5′, max rep strict pull ups, count worst set
3. emom 8′, 12-15 thrusters 20/15kg
4. 3 rounds of 15 ring push ups, 25 back extensions, 1 legless rope climb
CrossFit A…

Tuesday 14 April 2015 14/04/2015

CrossFit Sport
1. emom 5′, 1 power clean+4 front squat
2. amrap 12′, 15 wall ball, 12 swings, 9 pull ups
3. 3 rounds for time of 50 double unders/150 s.u., 35 sit ups
CrossFit Advanced
1. back squat 5 reps 75%, every 2′ for 10′
2. emom 5′, 1…

Thursday 9 April 2015 09/04/2015

1. every 2′ for 10′, 8 reps 60% back squat+8 t2b
2. amrap 10′, 12 thrusters 30/20kg, 9 burpees over bar, 6 pull ups
3. 3 rounds for time of 25 sit ups, 25 back extensions, 25 push ups.

Wednesday 8 April 2015 08/04/2015

CrossFit Sport
For time 120 double unders/300 single unders,
100 squats,
80 push ups,
60 lunges each leg 10/5kg overhead,
40 push press 35/20kg,
25 strict pull ups with 10kg vest if necessary

Μην ξεχνάτε gymnastics με Μιχάλη στην Υφανέ…

Tuesday 7 April 2015 07/04/2015

CrossFit Sport
1. emom 5′, 5 dead lift 75%
2. amrap 8′, 10 wall bal, 10 t2b
3. emom 10′, 1′ 15 hollow rock, 2′ 15 superman rock,…………
CrossFit Advanced
1. every 2′ for 10′ perform, 10 burpees+1 power clean+1 squat clean+1 push press
2…