Ιούνιος 2016

SPORT1. emom 10 min, 1st min 2 power clean + 4 front squats, 2nd min 10 pull ups2. for time ,  100 push ups, 75 swings, 50  wall ball, time cap 13 minADVANCE1. emom 12 min, 1st min 2 dead lift,

SPORT1. emom 10 min, 1st min 5 dead lift, 2nd min 10 t2b2. 4 rounds for time of 20 alternative lunges, 20 sit ups, 10 kettlebell push presh each hand, time cap 10 minADVANCE1. A. front squat 5-3-2 B. back

SPORT1. emom 10 min, 1st min 3 hang power snatch, 2nd min 3 ohs2. amrap 10 min,12 air squats, 6 pull ups, 1 wall climb,18  air squats, 9 pull ups, 2 wall climb24 air squats, 12 pull ups, 3 wall climb30 air squats,

SPORT1. back squat 9-7-5-3 every 1:302. for time 4 rounds of 9 wall ball, 12 american swings, 15 push ups,then 3 rounds of 30 sit ups, 15 goblet squatADVANCE1. A. front squat 5-3-2-2 B. back squat 10-10-10 every 1:302. in

SPORT1. strict press 5-5-5-5 every 1:302. amrap 8 min, 5 burpees, 10 american swings, 15  sit ups, 20 air squatsADVANCE1. Α. split jerk 2-2-2, Β. push press 3-3-3, C. strict press 5-5-5, every 1:302. amrap 10 min, 24 air squats,

SPORT1. dead lift 5-5-5-5 every 1:302. 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 Upsif reps are not completed in time continue

SPORT1. practice squat clean 15 min2. emom 10 min, 1st min 1 power clean + 5 front squat, 2nd min 8 pull upsADVANCE1. practice ring muscle up 15 min2. emom 5 min, 1 bar muscle up + 2 c2b pull

SPORT1. in front of the clock 10 min, 1st min 5 sdlhp, 2nd min 8 strict t2b2. amrap 7 min ladder,1 round of 1 dt, 5 jumps over box1 round of 1 dt, 10 jumps over box1 round of 1

SPORT1. 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 burpees2. run 2000m for timeADVANCE1. find 2 rm dead lift in 12 min2. run

SPORT1. emom 5 min, 3 hang power clean, 2 push jerk2. 1500m run, 150 du/300 single under, 50 box jumpsADVANCEwarm up run 1500m1. every 2 min for 8 min, 1 hang power, 2 split jerk, 1 hang squat clean2. every 2