Workout
Of The Day
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, […]
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 […]
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 […]
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 […]
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 […]
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 […]
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. […]
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. […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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′, […]
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, […]
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. […]
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 […]
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. […]
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′, […]
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 […]
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 […]
