30/9/2015
SPORT1. strict press 2-2-2 (80-85-90%) e2mom2. emom 7', 7 t2b, 7 burpees3. amrap 7', 7 thruster, 7 pull up4. run 20'ADVANCE1. dead lift 5-3-2-2-2 (75-80-85-90-92,5%) rest as you need2. GYMNASTICS 1 hour3. run 20min, 8' warm up, 8' hard &
29/9/2015
SPORT1. practice clean 20'2. for time 30 pull ups, 30 hang power clean, 30 hand release push ups, 30 wall ball, time cap 15'.ADVANCE1. A. strict press 2-2-2 B. push press 2-2-2 e2mom2. amrap 8', 7 hang power snatch 50/30kg,
28/9/2015
SPORT1. back squat 3-3-3 85%2. for time 10-9-8-7-6-5-4-3-2-1 reps of push press, burpees3. run 3x1000m (pace at your best 5000m) rest 3'.ADVANCE1. A.back squat 3-3-2-2 (75-80-85-90%) e2mom. B. every 1:30, 4 rounds of 1 power clean+1 hang power clean2. emom
25/9/2015
SPORT1. A.front squat 3-3-3 e2mom 85% B. thrusters emom 8 min 5 rep2. amrap 6', 6 t2b, 12 american swings 16/8 kg3. run 25 min 135 bpmADVANCE1. Α. back squat 5-5-5 75% e2mom B. 4 rounds of 1 clean +
24/9/2015
SPORT1. A. strict press 5-3-2 B. push press 2-2-22. emom 10', 1st min 5 ground to overhead, 2nd min 7 wall ball, 7 burpees3. 4 rounds of 10 dead lift, 1 ascend rope climb 1st round, 2 acsends 2nd round,
23/9/2015
SPORT1. practice snatch 10'2. emom 8', 5-8 strict pull ups3. greek throwdown qualification wod 3,10 minute AMRAP50 Box Jump Over, 40 Kettlebell Swings, 30 Thrusters, 20 Facing Burpees Over Bar, 10 Push Pressbox 50cm, k.b. 16/8kg, bar 30/20kg,ADVANCE1. A. front squat 3-3-3 B. back squat
22/9/2015
SPORT1. dead lift 3-3-3-32. emom 6', 1 power clean+1 thruster+1 push press3. amrap 7', 15 american swings, 25 sit upsADVANCE1. A. push press 3-3-3, e2mom B. split jerk 2-2-2 e2mom2. greek throwdown qualification wod 3,10 minute AMRAP50 Box Jump Over, 40
21/9/2015
SPORT1. back squat 3-3-2-22. emom 5', 5 strict pull ups, 10 hand release push ups3. 3 rounds for time of 10 thrusters, 10 burpees4. 100 double unders or 300 single undersADVANCE1. A.front squat 2-2-2 e2mom B. hang squat snatch 2-2-2 every
18/9/2015
SPORT1. practice muscle up 10'2. emom 5', 5 dead lift, 3 hang power clean, 2 push jerk3. wod for time, 2 partners, 3 rounds of 50 swings, 40 burpees, 30 pull ups, partners change every minuteADVANCETEST: run 5 km for
17/9/2015
SPORT1. back squat 3-3-3-3 e2mom2. emom 5', 10 wall ball, 10 push ups3. amrap 7', 10 push press 40/20kg, 10 burpees over barADVANCE10' warm up with running drills1. A. practice snatch 15' B. practice clean & jerk 15' (medium weights,
