Αναρτήσεις

Προβολή αναρτήσεων από Σεπτέμβριος, 2018

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 28. 09. 2018!!!

FITNESS TEAM  WOD (In teams of 2)
FOR TIME:
75 deadlift (M: 70 kg / F: 40 kg)
50 pull ups
25 Hang  clean (M : 50kg/ F: 25kg)
50 push ups
75 OHS
50 T2b
25 STOH
*One athlete works at a time

INTRO TEAM WOD 
AMRAP 14:
10 thrusters
10 push ups
200m run as a team
*One athlete works at a time the exercises
run together as a team & switch stations

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 27. 09. 2018!!!

FITNESS + INTRO WOD
2RFT:
10 HSPU, (INTRO --> HR push ups)
20 Burpee jump over box
30 Hang power clean
40 Weighted sit ups, (INTRO --> simple sit ups)
50 Double unders, (INTRO -->100 single unders)

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 26. 09. 2018!!!

FITNESS WOD
AMRAP 5:
4 power snatch, 8 HSPU, 12 Swings -1' rest-
AMRAP 5:
10 hang clean, 10kcal row or 8kcal bike -1' rest-
AMRAP 5:
20 alt db snatch, 20 deadlift
__________________

INTRO WOD
AMRAP 7 x 2
4 burpee over bar, 8 deadlift, 12 swings

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 25. 09. 2018!!!

FITNESS WODFOR TIME:
30 Thrusters, 5 combo burpee-pull up-T2b  20 Thrusters,    -//-          -//- 10 Thrusters,    -//-          -//- INTRO WODAMRAP 12:  200m run, 10 db box steps, 14 Ring row, 18  one db sit ups.

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 24. 09. 2018!!!

FITNESS WOD AMRAP 14:
10 Power clean
20 wall ball
30 DU

INTRO WODFOR TIME:
30-20-10
Swings, box jumps, k2c
* btw rnds 100m Run 

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 21. 09. 2018!!!

FITNESS + INTRO TEAM  WOD (In teams of 3)
Comlpete 3000 reps of deadlift as fast as you can
as a team with the following way:

#P1--->Max reps deadlifts
#P2---> 8 HR push ups, 12 OHS (INTRO--> 16 back sq. or front)
   16 T2b (INTRO---> K2c or TTR)
#P3---> plank hold position

*WINS the team who catchs first 3000 reps of deadlift

** #P2 determines the change of partners

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 20. 09. 2018!!!

FITNESS WODAMRAP 16:
• 25 feet walk lunges with right db OH & left db in back position
• 8 pull ups
• 25 feet walk lunges with left db OH & right db in back position
• 8 clusters

INTRO WODFOR TIME:
''Ladder'' 10,9,8....3,2,1,2,3....8,9,10
• Swings
• Goblet squat
• Kb sit ups

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 19. 09. 2018!!!

FITNESS WOD In 6' min complete
5 set of: 7 one arm ring row (right) - 7 one arm ring row (left), 14 SDHP.
then,
AMRAP 3: 150m sandbag run, max reps box jumps.
AMRAP 3: 150m sandbag run, max reps HSPU.
AMRAP 3: 150m sandbag  run, max reps db snatch.
__________________________
INTRO WODEMOM 15:
min 1. 50 jumps ropes
min 2. 10-12 pull ups
min 3. max reps burpee into plate
min 4. REST

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 18. 09. 2018!!!

FITNESS WODFOR TIME:
200m run, 50  wall ball
200m run, 40 burpee over ball
200m run, 30 swings
200m run, 20 kb snatch
200m run, 50 med ball sit ups

INTRO WODAMRAP 12:
10 push press
15 ring row
20 jump over box

Εβδομαδιαίο πρόγραμμα / Ώρες λειτουργίας

Εικόνα

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 17. 09. 2018!!!

FITNESS WOD
AMRAP 7:
10 db hang squat snatch (5 right - 5 left arm)
5 wall climb or steps hs walk
-rest 1'-
AMRAP 7:
5 power clean
10 T2b

INTRO WODFOR TIME:
40-30-20-10 reps of
Kb lunges (hold kb to chest)
K2c
Alt kb thrusters

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 14. 09. 2018!!!

FITNESS TEAM  WOD(In teams of 2)
AMRAP 10: 15 kcal / 12 kcal row, 12 jerk
(*one athlete works at a time. Switch stations when #P1 completes the reps of both exercises).
AMRAP 10: 12 kcal / 9 kcal bike, 15 swings (*one athlete works at a time. Switch stations when #P1 completes the reps of both exercises).
AMRAP 8:200m run as a team, 12 sychronized t2b.
_____________________________________

INTRO TEAM WOD(In teams of 2)
AMRAP 20: 800m run together as a team
-rem. time complete as many alt. rnds as you can of:
9 wall ball
9 med. ball sit ups
9 burpee over  med ball.

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 13. 09. 2018!!!

FITNESS + INTRO WOD 

AMRAP 20:

10 box jump15 push ups20 kb deadlifts (10 each side)15 pull ups / ring row10 swings

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 12. 09. 2018!!!

FITNESS + INTRO WOD
''FIGHT GONE BAD''

3 Rnds / 5 stations / 1' min each

1. Wall ball
2. Deadlifts
3. Db snatch
4. Burpees
5. Sit ups. 

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 11. 09. 2018!!!

FITNESS WODFOR TIME:
Buy in , 500m row or bike
then, 3 Rnds of: 12 power snatch , 12 T2b
12 alt db snatch , 24 db sit upsB
Buy out 500m row or bike

INTRO WODAMRAP 12:
200m run, 8 deadlift, 4 thruster, 8 push ups

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 10. 09. 2018!!!

FITNESS WODAMRAP 15:
150m run
50 foot db lunges (25 with db on shoulder - 25 with db OH)
10 db press
10 HSPU.
INTRO WODFOR TIME: 21 Front squat
9 burpee over bar
15 front squat
15 burpee over bar
9 front squat
21 burpee over bar

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 07. 09. 2018!!!

FITNESS TEAM  WOD (In teams of 2)

FOR TIME:
50 Calories (split up any way / alternate)
then, 10 alt Rnds ''DT'':
1 Rnd = 12 Deadlift, 9 Hang clean, 6 Jerk
then, 8 alt Rnds of: 10 jump over box , 10 T2b
Finally, 50 burpees (total / one athlete works at time)
______________________

INTRO TEAM WOD (In teams of 2)

FOR TIME:
100m relay race (switch every 100m)
then,
80 ring row
100 push ups
120 squat
100 sit ups
80 burpees

*ONE ATHLETE WORKS AT TIME.

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 06. 09. 2018!!!

FITNESS WODAMRAP 15:

10 double db press20 db steps over box20 dbs push ups20 one db sit ups10 dbs goblet squat
___________________________

INTRO WODAMRAP 14:

16 Thrusters12 knees to chest8 burpee over bar4 wall climb200m run

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 05. 09. 2018!!!

FITNESS WOD4Rnds for MAX REPS:
min 1: 150m run + max DU
min 2: max reps pull ups
min 3: max reps Hang power clean & jerk (with one kb or db)
min 4: max reps burpee jump over box
min 5: REST

INTRO WODEMOM 16:
1. 10 Russian swings + 10 squat jump over kb
2. 10 V ups + 30 climbers
3. calories row or bike (1 min)
4. 10 alt. kb thrusters

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 04. 09. 2018!!!

FITNESS WODFOR TIME:
Buy in , 50 front rack lunges
then, 3 rnds of: 400m run, 30 swings, 20 jerk

INTRO WODFOR TIME:
30-20-10 Wall ball , burpee, k2c, 200m run. 

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 03. 09. 2018!!!

FITNESS WODFOR TIME:
25 Deadlift
25 burpee over bar
25 pull ups
400m run
25 pull ups
25 burpee over bar
25 deadlifts
____________________

INTRO WOD4 Rnds-AMRAP 3 each: 10 push ups
10 pull ups
10 sit ups