CrossTraining Team Kalamaria: WOD Blog

Πρόγραμμα Πέμπτη 6 Μαρτίου
A: Interval Running
     10:10
     20:10
     10:10
     30:10
     15:10
     30:60

B: emotm 10min
     5 reps Strict Press
     (after 5th min increase 1 rep for every min)
     Rest 2 min
     emotm 10 min
     5 HSPU Odd min
     7 Ring Dips Even min

Πρόγραμμα Τετάρτη 5 Μαρτίου

A: Strength: 6 Rounds

     8 reps Strict Press (4-0-2)
     +
     8 reps Deadlift (2-0-2)

B: Team WOD

     Amrap 5 min
     P1: 100m Sled Dog -50m Farmer Walk
     P2: Tyre Flip
     Rest 1 min
   Amrap 5 min
     P1: 12 Jump Over The Box
     P2: Battle Rope
     Rest 1 min
    Amrap 5 min
    100m Partner Carry (Every 50m - 15 Jumping Squat Both Players)
    After the Partner Carry
    16 Thrusters

Πρόγραμμα Δευτέρα 24 Φεβρουαρίου

A: Find your 1 RM in Snatch

B: WOD

5 Rounds

8 Bar Facing Burpees

12 Power Clean

16 Swings

30 Du

Πρόγραμμα Τετάρτη 19 Φεβρουαρίου

A: 5 sets x 4 reps Heavy Deadlift + 6-8 reps Strict HSPU

B: WOD

     10-9-8-7-6-5-4-3-2-1
   Wall Ball
   Sit-Ups
   KB Snatch
   Overhead Squat
   KB Clean

Πρόγραμμα Τρίτη 18 Φεβρουαρίου
A: Calisthenics Push Ups

B: WOD
     21-15-9
     Burpees
     Swings
     Box Jumps
     Bye Out 200m Farmer Walk

Πρόγραμμα Δευτέρα 17 Φεβρουαρίου
A: Find your 1 rm in Clean n Jerk

B: WOD
     15min Amrap
     bye in 150 Du
     Then
     3 Wall Climb
     10m Duck Walk
     10 Kb Clean n Jerk
     20 Lungees(plate)

Πρόγραμμα Παρασκευή 14 Φεβρουαρίου

A: Back Squat 5x5 reps

B: WOD
     3 Rounds
   20 Squat Clean
   20 Hr Push Up
   Run 600m

Rest 1 min

3 Rounds

     200m Farmers Walk
   50m Waiter Walk - Right Arm
   50m Waiter Walk - Left Arm

Πρόγραμμα Τετάρτη 12 Φεβρουαρίου

A: 15 min Easy Run

B: 6 Rounds NOT For Time
     10 Strict Toes to Bar
   5 One-legged Burpees on each leg
   (Don't let the other leg touch the ground throughout the Burpee movement)

C: WOD

     Max Rounds in 10 minutes
   3 HSPU
   6 Power Snatch
   9 Box Jump

Πρόγραμμα Τρίτη 11 Φεβρουαρίου

A: Strength

Deadlift 4 sets x 10 reps + 15 sec L hold]

B: WOD

     For Time
   Run 1000m
   100m Farmer Walk
   25 DU
   30 Sit-Ups
     35 Wall Ball
   50 Kb Thrusters

Πρόγραμμα Δευτέρα 10 Φεβρουαρίου

A: 15 min Easy Run

B: Cleab - Jerk

70% 4 Sets x 4 Reps

C: WOD

Amrap 15 min

3 Wall Climb

5 Burpees

7 Swings

9 Deadlift

Πρόγραμμα Παρασκευή 7 Φεβρουαρίου

A: 3km Run Easy Mode

B: Calisthenics Pull Ups - HSPU

C: WOD

     For Time
     30 Deadlift
   30 Burpees
   30 KB Swings
   30 TTB
   30 Push-Ups
   30 Wall Ball

Πρόγραμμα Πέμπτη 6 Φεβρουαρίου

Gymnastics

Πρόγραμμα Τετάρτη 5 Φεβρουαρίου

A: Strength

Combo Snatch(1 Deadlift Snatch Grip + 1 Power Snatch + 1 Hang Squat Snatch)

3 sets x 3reps 65%

B: WOD

Amrap 4 min

10 Burpees - Wall Ball

8 Swings

6 Ring Dips

Rest 1 min

Amrap 4 min
15 Rolling Abs

10 Kb Snatch(each arm)

Rest 1 min

Amrap 4 min

6 Shuttle Sprint

20 Lungees(plate)

Πρόγραμμα Δευτέρα 3 Φεβρουαρίου

A: Run 3 km (Middle Mode)

B: WOD

5 Rounds For Time

     40 Du
   12 Push Press
     12 Box Jump
   12 SDHP

Πρόγραμμα Παρασκευή 31 Ιανουαρίου

A: 4 Rounds Not For Time

Ohs 5 reps 70%

10 Abs Raises on Parallets

B: WOD
     3 Rounds
   15 Front Squat
   25 Kb Swings
     30 Sit-Ups
   Rest 1 min
   5 Rounds
   9 SDHP
   9 Burpees
   9 TTB

Πρόγραμμα Πέμπτη 30 Ιανουαρίου

A: Skill

TTB-HSPU (20min)

B: TeamWOD

Amrap5min

P1: 100m Sled

P2: Amrap Deadlift

Rest 1 min

Amrap5 min

P1: 8 Rolling Abs+10 Kb Snatch

P2: Amrap Wall Ball

Rest 1 min

Amrap 5 min

P1:10 Box Jump

P2: Amrap Push Press

Πρόγραμμα Τετάρτη 29 Ιανουαρίου

A: Snatch (1 Deadlift Snatch Grip-1 Power Snatch)
4 Sets x 4 Reps

B: TABATA

Ring Dips

V-Ups

Box Jumps

Πρόγραμμα Τρίτη 28 Ιανουαρίου

A: Combo Clean (1 Deadlift + 1 Power Clean + 1 Hang Squat Clean)
4 set x 4 reps

B: WOD

For Time

800m Run

2x (21 Swings + 21 Medicine Ball Clean)

500m run

2x (15 Swings + 15 Medicine Ball Clean)

300 m run

2x (9 Swings + 9 Medicine Ball Clean)

Πρόγραμμα Δευτέρα 27 Ιανουαρίου

A: Back Squat
5 reps x 5 sets 70%

20sec HS Hold

B: WOD

Amrap 6 min

15 Wall Ball

10 Kb Snatch

8 TTB

Rest 1min

Amrap 6 min

10 OH Lungees

8 SDHP

6 Burpees

Πρόγραμμα Παρασκευή 24 Ιανουαρίου

A: 10 to 1 NOT For Time
     Strict Ring Row
   V Out
   Strict Dip

B: 3 Rounds

15 Hang Squat Clean

15 Burpees

Then Without Rest

3 Rounds

9 Power Snatch

15 Wall Ball

Πρόγραμμα Πέμπτη 23 Ιανουαρίου

Kettlebells

Πρόγραμμα Τετάρτη 22 Ιανουαρίου

A: Strength

OHS (5 set - 5 reps)

B: WOD

3 Rounds

15 Swings

200m Run

20 Burpees

3 Wall Climb

100m Waiter Walk

20 V-ups

Πρόγραμμα Τρίτη 21 Ιανουαρίου

A: 4 Rounds NOT For Time
     10 Strict Handstand Push Ups with Wall
     20 Narrow Squats
     10 Push Ups
     10 Roll to Candle Sticks

B: WOD
     10 rounds
     10-9-8...3-2-1
     HR Push-ups
     Pull-ups
     Box Jumps
     Thrusters

Πρόγραμμα Δευτέρα 20 Ιανουαρίου

A: Squat Clean 5-5-5-5-5 65%

B: Calisthenics Pull Ups

C: WOD

     5 Rounds
   5 Burpees
     10 Deadlift
     15 KB Swings
   20 Wall Ball

Πρόγραμμα Παρασκευή 17 Ιανουαρίου

A: 4 Rounds NOT For Time

10 Deadlift

20sec HS Hold

B: WOD

2 Rounds For Reps

Battle Rope

Skin the Cat

Kb Snatch

Ring Row

Rope Climb

Ring Push Ups

Rest 1 min between rounds

Πρόγραμμα Πέμπτη 16 Ιανουαρίου

A: Snatch Technique

B: Calisthenics HSPU

C: "FRAN"

21-15-9

Thrusters

Pull Ups

Πρόγραμμα Τετάρτη 15 Ιανουαρίου

A: NOT For Time
     20 Strict Bar Pull Ups
   15 Strict Dips
   10 Hollow Rocks
   20 Strict Bar Pull Ups with Underhand Grip
   15 Push Ups with hands turned out & around and fingers point towards your toes
   10 Hollow Rocks

B: WOD
   2 Rounds
   Run 600m
   30 Double KB Clean
   50m BB Carry
   15 Burpees
   30 Sit-ups
   20 Wall Ball

Πρόγραμμα Τρίτη 14 Ιανουαρίου

A: Skill : HSPU 15 min

B: Squat Clean 5-5-5-5 reps

C: WOD

     21-15-9
   Thrusters Behind Neck
   Burpees-Box Jump

Bye Out

300m Farmer Walk

Πρόγραμμα Παρασκευή 10 Ιανουαρίου

A: 5-3-1System Week 3 Front Squat

B: 6 Rounds(Gymnastics)

30 sec Strict TTB

30 sec Medicine Ball Push Ups

30 sec Burpees (blocking movement for quality)

C: WOD
21-15-9

Deadlift

Box Jump

Πρόγραμμα Πέμπτη 9 Ιανουαρίου

A: 5-3-1 System Deadlift Week 3

B: WOD
"Nancy"

5 Rounds

400m Run

15 OH Squat

Πρόγραμμα Τετάρτη 8 Ιανουαρίου

A: Skill

15 min HSPU

15 min HS Balance

B: WOD

For Time

50 Barbell Squat Jumps

10 KTE

40 Barbell Squat Jumps

20 Push Ups

30 Barbell Squat Jumps

30 Sit Ups

20 Barbell Squat Jumps

40 Jumping Pull Ups

10 Barbell Squat Jumps

50m Duck Walk

Πρόγραμμα Τρίτη 7 Ιανουαρίου

A: 5-3-1 System Press Week 3

B: WOD

21-15-9

Power Clean

Box Jumps

Rest 2 min

4 Rounds

400m Run

20 Wall Ball

Πρόγραμμα Παρασκευή 3 Ιανουαρίου

A: 5-3-1 System Front Squat Week 2

B: WOD emotm 8min

     2 Deadlift
     5 Up n Downs
   9 Kb Thrusters

Rest 2 min

Time Cap 12 min
800m Run

In the remaining time
Amrap

5 Clusters-10 TTB-15 OH Lungees

Πρόγραμμα Δευτέρα 30 Δεκεμβρίου

A: Press 5-3-1 System Week 2

B: WOD For Time

Run 600m- 30 Swings

Run400m-30 Kb Clean

Run 200m-30 SDHP

Run 100m-30 Kb Thrusters

Πρόγραμμα Δευτέρα 23 Δεκεμβρίου

A: Back Squat 5-3-1 System Week 2

B: WOD

8 Rounds

30 sec DU

15 sec Hang Power Clean

30 secDU

15 sec Push Press

30 secDU

15 sec SDHP

Πρόγραμμα Παρασκευή 20 Δεκεμβρίου

A: Calisthenics Pull Ups

B: 5-3-1 Front Squat Week 1

C: WOD

3 Rounds

400m Run
8 Clean n Jerk

Rest 1 min

5 Rounds

5 Deadlift

15 TTB

Πρόγραμμα Πέμπτη 19 Δεκεμβρίου

A: Skill - Butterfly Pull Ups

B: Deadlift 5-3-1 Week 1

C: TeamWOD

Amrap 6 min

200m Partner Sled-20 Hang Power Clean

***barbell should not touch the floor

Rest 1 min
Amrap 6 min

P1: 6 Ring Dips - 2 Wall Climb

P2: Battle Rope

Rest 1 min

Amrap 6 min

P1: L-Hold

P2: V-Ups

Πρόγραμμα Τετάρτη 18 Δεκεμβρίου

A: Skill: Split Jerk/Jerk

B: Skill: Turkish Get Up(TGU)

C: WOD
3 Rounds

     100 DU
   20 TTB
     15 Kb Clean
   50 DU
   20 Hand Release Push Ups
     15 Swings
   25 DU
   12 Jumping Squat
   6 TGU

Πρόγραμμα Τρίτη 17 Δεκεμβρίου

A: 5-3-1 Press Week 1

B: Calisthenics Push Ups

C: WOD
   Bye In 400m Run
   Then 21-15-9-15-21
   Burpees
   Box Jumps
   Bye Out 200m Run

Πρόγραμμα Δευτέρα 16 Δεκεμβρίου

A: Back Squat 5-3-1 Week 1

B: WOD
6 min Ladder:2/2-4/4-6/6......

Hang Power Slean-STO

***if barbell touch the floor penalty one min extra time

Rest 2 min

Amrap 6 min

     5 Wall Ball
   7 HSPU
     9 Pull Ups

Πρόγραμμα Παρασκευή 13 Δεκεμβρίου

A: 10min Run Middle Mode

B: emotm for 10 min

3 Burpees -5 Swings

***Add 1 rep on Burpees for every past min

C: Streching

Πρόγραμμα Πέμπτη 12 Δεκεμβρίου

Kettlebells

Πρόγραμμα Τετάρτη 11 Δεκεμβρίου

A: Stregth-Ohs 4set x 4 Reps 70%

B: Metabolic Conditioning
4 min Easy Run and then
For 10 min -1 min On (Run 85%) 1 min Off(Easy Walk)

C: Stretching

Πρόγραμμα Τρίτη 10 Δεκεμβρίου

A: Easy Run 15min

B: Snatch 65% 2x 5 reps
75% 2x 4 reps
85 % 2x 3 reps

C: WOD
   4 Rounds
   10 Push Press
   11 Swings
   12 Box Jumps

Πρόγραμμα Δευτέρα 9 Δεκεμβρίου

A: 10 min Easy Run Very Breathable

B: Squat Clean 65% 2x 5 reps
   75% 2x 4 reps
   85 % 2x 3 reps

C: WOD
   3 Rounds
   50m KB farmer's walk
     2x(72#/53#)
     12x Burpees

Πρόγραμμα Παρασκευή 6 Δεκεμβρίου

A: Stregth 5-3-1 Week 3 Front Squat

B: WOD

Swings 30-27-24-21-18-15-12-9-6-3
Burpees 3-6-9-12-15-18-21-24-27-30

Πρόγραμμα Πέμπτη 5 Δεκεμβρίου

A: Stregth Press 5-3-1 Week 3

B: WOD

     5 rounds
   12 Thrusters
   12 Pull-Ups
     12 V-Ups

Πρόγραμμα Τετάρτη 4 Δεκεμβρίου

A: Classic Warm Up

B: Emotm For 8 min-as many unbroken ttb as possible on the min

C: Calisthenics Pull Ups

D: WOD
     5 Rounds
   Wall Ball 50-40-30-20-10
   Handstand Push-Ups 10-8-6-4-2

Πρόγραμμα Τρίτη 3 Δεκεμβρίου

A: Strength Deadlift 5-3-1 Week 3

B: WOD
   2 Rounds
     25 DU/50 Singles
   Run 400m
   25 Snatch
   Run 400m
   25 Clean & Jerk
   Run 400m
   25 Swings

Πρόγραμμα Δευτέρα 2 Δεκεμβρίου

A: Strength 5-3-1 System Week 3 Back Squat

B: WOD
     5 Rounds For Time
   21x KB Sumo High Pulls
   21x Push-Press
   15x Burpees
   9x Deadlift
   6x Box Jumps

Πρόγραμμα Παρασκευή 29 Νοεμβρίου

A: Strength Front Squat 5-3-1 week 2

B: Calistheincs Pulls Ups

C: WOD
For Time
Run 600m
60x Sumo Deadlift High Pull
50x Thrusters
40x Heavy Sit-Ups
30x Pull-Ups
Run 600

Πρόγραμμα Πέμπτη 28 Νοεμβρίου

Kettlebells!!!

Πρόγραμμα Τετάρτη 27 Νοεμβρίου

A: Skill Muscle Up (15 min)

B: Hs balance (15 min)

C: WOD "Karen"
   150 Wall Ball
   Rest 4 min
   Tabata
   Ring Row
   Up 'n Downs
   Rolling Abs

Πρόγραμμα Τρίτη 26 Νοεμβρίου

A: Strength Deadlift 5-3-1 System Week 2

B: Calisthenics HSPU

C: WOD For Time (time cap 18 min)
   Run 600m-21 Lungees-9 Swings
   Run 500m-15 Lungees-7 Swings
   Run 400m-9 Lungees-5 Swings
   Run 300m-15 swings-7 Lungees
   Run 200m-21 Swings-15 Lungees

Πρόγραμμα Δευτέρα 25 Νοεμβρίου

A: Stregth: SquatWeek2

B: WOD

Amrap 6 min

3 com ttb-chesttobarpullup

6 kb snatch(each arm)

9 thrusters

rest 1 min

Amrap 6 min

7 combo burpees- box jump

7 walking push ups

20sec hs hold

rest 1 min

as a team perform 50 hang power clean an jerk

(while p1 perform the excercise,p2 in on plank hold)
penalty 15 reps for every time the barbeel touches the floor)
time cap 4 min

Πρόγραμμα Παρασκευή 22 Νοεμβρίου

A: Strength

Strict Press 5-3-1 System Week1

B: WOD

Amrap 7 min

25m OH Walk Lungees

3 Wall Walk

25m OH Walk Lungees

20 SDHP

Rest 2 min

Ladder 7 min

1-1 /2-2/3-3/4-4...... Until Time Expired

TTB

Box Jumps

Πρόγραμμα Πέμπτη 21 Νοεμβρίου

A: Calisthenics Push Ups

B: WOD

2 Rounds For Reps(1 min Each Station)

Ring Row

Battle Rope

Wall Walk

Goblet Squat

V-Ups

Duck Walk

Πρόγραμμα Τετάρτη 20 Νοεμβρίου

A: Front Squat (5-3-1 System Week 1)

B: WOD

For time

All lifts performed with empty barbell

Run 400m

40x Back Squats

40x Front Squats

40x Overhead Squats

Run 400m

40x Shoulder Press

40x Push Press

40x Push Jerk

Run 400m

40x Hang Power Clean

40x Hang Power Snatch

Run 400m

Τρίτη 19 Νοεμβρίου

A: Strength-Deadlift

5-3-1 System Week 1

B: Calisthenics HSPU

C: Team WOD

Amrap 8 min

P1:9-7-5

Ring Dips

Wall Ball

Box Jump

P2:100m Dog Sled

50m Sprint

Rest 2 min

Amrap 8 min

P1:100m Double KB Farmer Walk

15 Rolling Abs

P2:7 Pistols Right Leg

20 HR Push Ups

7 Pistols Left Leg

Δευτέρα 18 Νοεμβρίου

A: Back Squat

5-3-1 System Week 1 (with your new records)

B: WOD

8 Rounds For Max Reps

20 seconds Hang Power Clean

Rest 10 seconds

20 seconds Push Press

Rest 10 seconds

Παρασκευή 15 Νοεμβρίου

A: Strength

Back press 6 reps (4-0-2)

Ring Row 8 reps (2-0-2)

4-5 sets

B: WOD

Amrap 6 min

10 Pull Ups

7 HSPU

4 Wall Climb

100m Farmer Walk

Rest 1 min

Amrap 6 min

15 V-Ups

15 Up n Downs

100m Waiter Walk

Πέμπτη 14 Νοεμβρίου

A: Strength

Ohs 4-3-4-3-4 reps

B: WOD

2 Rounds

50 du

Then 18-15-12 reps

Push Press

SDHP

Power Clean

10 Shuttle Sprint

Τετάρτη 13 Νοεμβρίου

A: Strength: Thrusters

4sets x 6 Reps

70% of 1 rm

B: Calisthenics Pull Ups

C: WOD

21 -15 -9

Deadlift

TTB

Swings

Run 500m-400m-300m

Τρίτη 12 Νοεμβρίου

A: Strength

Combo Snatch: 1 Deadlift Snatch Grip- 1 Power Snatch-ohs

3 reps x 4 sets

(1rep=1 combo snatch)

B: WOD

For time

30 Ohs

30 Box Jumps

30 Sit Ups

30 Hang Power Cclean

30 Wall Ball

Δευτέρα 11 Νοεμβρίου

A: 10 min Easy Run

Squat Clean

60% 2x5 reps

70% 4-3-4 reps

80% 3x3 reps

B: WOD

Run 2km

in the firtst round of 400m perform 8 burpees and 12 tuck jumps

-at the second round of 400m perform 8 push ups and 12 bw squot

-at 3nd round 8 burpees an 12 tuck jumps

-at 4th round 8 push ups and 12 bw squot

-at 5th round 8 burpees and 12 tuck jumps

Παρασκευή 8 Νοεμβρίου

A: Skill -HS Balance

B: Calisthenics Pistols

C: WOD

3 Rounds for max reps

1min Thrusters

Rest 1 min

1min Pull Ups

Rest 1 min

1min Du

Rest 1 min

1min Burpees

Πέμπτη 7 Νοεμβρίου

A: Strength

Front Squat

5-3-1 system week 3

B: WOD

emotm for 10 min

6 strict press

* Add 1 rep for every past min

** After the 5th min youn can perform the last 2 reps of every min as PUSH PRESS

Rest 2 min

TABATA-burpees pull ups

Τετάρτη 6 Νοεμβρίου

A: Calisthenics HSPU

B: Strength Deadlift

5-3-1 System Week 3

C: WOD
For time

100 du

30 wall ball

20 ttb

30 mountain climbers

20 kb squat clean

30 up n downs

20 kb shoulder to overhead

100 du

Τρίτη 5 Νοεμβρίου

A: Snatch Technique 15 min

B: Back Squat 5-3-1 system (week 3)

C: WOD

4 Rounds

Run 400m

10 box jumps

20 KB sdhp

30 Squats

40 Walking lunge step

Δευτέρα 4 Νοεμβρίου

A : Strength

Press 5-3-1 System Week 2

B: Calisthenics Push Ups

C: WOD

10 Rounds

KB swings 10-9-8-7-6-5-4-3-2-1

Burpees 1-2-3-4-5-6-7-8-9-10

Παρασκευή 1 Νοεμβρίου

A: Work your HSPU for 10 min

B: Strict Press 5-3-1 System Week 2

C: WOD

Tabata 8 rnds

Box jumps/Swings

Burpees

Ring Dips

Πέμπτη 31 Οκτωβρίου

A: Strength

Deadlift 5-3-1 System Week 2

B: WOD

4 rnds for time

300m Run

200m Farmer Walk

50 m Waiter Walk (right arm)

50 m Waiter Walk (left arm )

Τετάρτη 30 Οκτωβρίου

A: Stadium Work Out

6 sets x 400m Run

(Round should perform under 1min and 40 sec. Rest 1min 30sec between rounds)

B: WOD

Amrap 4 min

2 Wall Climb

8 Ring Dips

10 Box Jump

Rest 1 min

Amrap 4 min

10 SDHP

10 Thrusters(empty barbell)

Rest 1 min

Amrap 4 min

10 Hang Power Clean

10 Lateral Burpees

Τρίτη 29 Οκτωβρίου

A: Calisthenics Pull Ups

B: Back Squat 5-3-1 System (week 2)

C: Team WOD

Amrap 6 min

200m Partner Sled

P1: 8 Tyre Flip

P2:8 Burpees

Rest 1 min

Amrap 6 min

P1 :12 Wall Ball

P2: Battle Rope

Rest 1 min

Amrap 6 min

P1: 20 DU

10 Lungees

P2:100m Waiter Walk

Δευτέρα 28 Οκτωβρίου

A: 15 min Snatch Technique,

Then

Front squat

5-3-1 system week 1

B: WOD-Ladder

1-1-1/2-2-2/3-3-3......10-10-10

Power Clean

Push Press

Kb Swings

Παρασκευή 25 Οκτωβρίου

A: Strength

5 sets
6-8 reps Back Press

6-8 reps Pull Ups(4-0-2)

Rest 45sec between sets

B: Press 5-3-1 system week 1

C: WOD

5 Rounds

400m Run

30 Heavy Sit Ups

15 Deadlift

Πέμπτη 24 Οκτωβρίου

A: Strength

5-3-1 system(week 1)

Deadlift

B: Team WOD

For time

90 KB Swings

10 TGUs

80 Push-ups

20 TGUs

70 Ball slams

30 TGUs

60 Squats

40 TGUs

50 Push Press

50 TGUs

Τετάρτη 23 Οκτωβρίου

Α: 10 min work your butterfly pull ups

Β : Calisthenics HSPU

C: WOD

6min Amrap

20 DU

15 SDHP

10 Ring Row

5 Wall Ball

Rest 1 min

Amrap 6 min

10 HR Push Ups

20 Kb Clean

30 Sit Ups

40 Kb Push Press

Τρίτη 22 Οκτωβρίου

A: Skill: work your du for 15 min

B: Stregth

Back Squat (5-3-1 system-week 1)

C: WOD

4 Rounds for time

Run 200 m

20 Weighted Lungees

20 Kb Snatch

10 Thrusters

5 Tuck Jumps

Δευτέρα 21 Οκτωβρίου

A: 15 min Easy Run

B: Calisthenics Push Ups

C: WOD

For Time

Bye in 150 DU

21-15-9

Burpees- Box Jump

Swings

KTE

Bye out 400m Heavy Run (20kg plate)

Παρασκευή 18 Οκτωβρίου
A: Calisthenics HSPU

B: Pyramid (1-1/2-2/3-3/4-4/5-5/4-4/3-3/2-2/1-1) (4-0-2 System)
     Ring Dips - Pull Ups

C: Team WOD
     Amrap 7 min
     P1: Unbroken DU
     P2: Unbroken Box Jump
     When the player breaks DU then the other player changes the exercise.

     Rest 2 min
     Amrap 7 min
     P1 and P2 have to perfom 60 Barbell Jumping Squat
     In the remaining time perform as many as possible
     TTB/KTE.
     Both players hang on the bar all the time. If someone falls 10 Burpees Penalty.

Πέμπτη 17 Οκτωβρίου

A: Stadium WOD

For 15 min

1min run at 80% of MHR

2 min Off(Easy Run 60% of MHR)

Rest 8-10 min

And Then For Time

'Grace'

30 Clean and Jerk

Τετάρτη 16 Οκτωβρίου

A: Snatch Complex(1 Deadlift Ssnatch Grip + 1 Power Snatch+1 Ohs) 4 reps x 4 sets

B: WOD

Amrap 6 min

21 SDHP

50m Waiter Walk

10 Burpees

50m Waiter Walk

Rest 2 min

Amrap 6 min

100m Run

7 Squat Snatch

100m Run

5 Power Snatch

100m Run

3 Hang Power Snatch

Τρίτη 15 Οκτωβρίου

A: Easy Run 10min

B: Calisthenics Pull Ups

C: Team WOD

Amrap 7min

P1:100 DU

P2 :21-15-9

KTE

Wall Ball

Box Jump

Rest 2-3 min

For time

-As a team perform 800m dog sled

-For every 50m dog sled perform 10 push ups (each player)

Δευτέρα 14 Οκτωβρίου

A: Weightlifting Warm Up

B: Strength

Thrusters 4-5-4-5

Back Press 5-5-5-5 reps

C: WOD

3rnds for time

5 Front Squat

12 Pull Ups

5 Power Clean

12 Swings

5 Push Jerk

12 Goblet Squat

Παρασκευή 11 Οκτωβρίου

A: HS Walk In Pairs Of 2(15min)

B: Calisthenics Push Ups

C: WOD

3 Rounds

Jump rope singles 100-100-100x

Knees to Elbows 21-15-12x

Push-ups 50-35-20x

L Pull-ups 15-12-9x

Πέμπτη 10 Οκτωβρίου

A: Strength

6-8 sets

10 reps strict press(2-0-2)light weight

10 reps strict leg raises(2-0-2)

rest 90sec between sets

B: WOD

2 Rounds for reps

Ring Dips

Battle Rope

Double Kb Deadlift

Rope Climb

Kb Push Press

Τετάρτη 9 Οκτωβρίου

A: Skill

work your hs push ups

for 10 min

B: Strength

Back Squat

75% 2 x 4 reps

80% 2 x 3 reps

85% 3 x 2 reps

C: WOD

"helen"

3 Rounds for time

400m run

21swings

12 pull ups

Τρίτη 8 Οκτωβρίου

A: Warm up until your 70% 1rm of Power Clean

Perform 2sets x 3 reps

Then drop at 60% and

For 12min emotm: 3 Power Clean and Jerk

B: WOD

For time

10 Bear Complex

100m Run

8 Bear Complex

200m Run

6 Bear Complex

300m Run

4 Bear Complex

400m Run

2 Bear Complex

600m Run

*Bear Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

(then down to a touch and go to start the next power clean)

Δευτέρα 7 Οκτωβρίου

A:10min Butterfly Pulls (Practice)

B: Calisthenics Pistols

C: WOD

Amrap 7 min

7 Chest to Bar Pull Up

9 Burpees Wall Ball

11 TTB

Rest 2-3 min

21-15-9

Deadlift

Box Jump

Παρασκευή 4 Οκτωβρίου

A: Weightlifting Warm Up

B: Strength Deadlift

Find your 1 rm

C: TEAM WOD

Amrap 6 min

P1: Perform as many as possible kb snatches

P2: Half squat hold on the wall(isometric)

*count total reps as a team

Rest 1 min

Amrap 6 min

P1: 10 Jump over the box

P2: As many as possible Push Press

**** if kb or barbell touch the ground penalty 100m run with weight!!!!

Πέμπτη 3 Οκτωβρίου

A: Skill: HSPU

Then pyramid 1/1-2/2-3/3-4/4-5/5-4/4-3/3-2/2-1/1

Ring Row

Heavy Decline Push Ups

B: WOD

For time

Run 200m

21 KTE

Run 200m

15 Heavy Lungees

Run 200m

9 Wall Climb

Τετάρτη 2 Οκτωβρίου

A: Squat Clean - find your 1 RM

B: Calisthenics Push Ups

C: WOD
"Nancy"

5 Rounds

400m Run

15 OH Squat

Rest 2 min

9-7-5

Pull Ups

Kb Thrusters

*30 du at the end of each round

Τρίτη 1 Οκτωβρίου

A: In 2 teams

Team A: Work your Muscle Up from ground

Team B: 5-6 set max reps in TTB/KTE

Rest 1 min between sets

B: WOD

4 Rounds

8 Deadlift

12 Box Jump

16 Burpees Over Barbell

20 Swings

Δευτέρα 30 Σεπτεμβρίου

A: 15min Easy Run

B: Weightlifting Warm Up

C: Back Squat-find your 1 rm

D: WOD

For time

150 DU

30 Power Clean

1000m Run

Παρασκευή 27 Σεπτεμβρίου

A: Skill: Practice your HS Balance

B: Strength

Front Squat

70% 3 reps

75% 3-2 reps

80%2-2 reps

drops 65% 5-5-5 reps

C: WOD

2 Rounds For Reps (1 min each station)

Goblet Squat

Ring Dips

Battle Rope

Burpees -Wall Ball

Rope Climb

Dog Sled

Rest 2 min between rounds

Πέμπτη 26 Σεπτεμβρίου

A: Strength

Push Press

70% 3reps

75% 2-3reps

80% 2-2 reps

Drop set 65% 5-5 reps

B: WOD

8 Rounds

Hang Power Snatch 1-2-3-4-5-6-7-8

Back Squat 8-7-6-5-4-3-2-1

Shuttle Run 1-2-3-4-5-6-7-8

Τετάρτη 25 Σεπτεμβρίου

A: Warm up until your 70% of Squat Clean
and perform 3 reps of Squat Clean in 70%

Rest 2 min
emoth for 12 min

every first min 1-3 Squat Clean

every second min 5-7 Strict Leg Raises

B: WOD

Bye in 100 DU

then 2 Rounds

21 Deadlift

100m Farmer Walk

15 KTE

100m Kb OH Walk
9 Kb Snatch

Bye out 100 DU

Τρίτη 24 Σεπτεμβρίου
A: In Pairs Of 2 Work Your HS Balance For 20 min.

B: Pyramid

1/1-2/2-3/3-4/4-3/3-2/2-1/1

(4-0-2)

HSPU

Ring Row

Rest 45 sec Between Sets

C: WOD

For Time

800m Run

20 TTB

600m Run

20 Pull Up/40 Jumping Pull Up

400m Run

20 Box Jump

200m Run

20 Lungees

Δευτέρα 23 Σεπτεμβρίου

A: Weightlifting Warm Up

B: For 20 min Snatch Technique

Then Deadlift Snatch Grip

4-3-4-3 75%

C: WOD

5 Rounds

8 Push Press

12 Push Ups

8 Power Clean

12 Swings

8 OHS

12 Burpees

Παρασκευή 20 Σεπτεβρίου

A: Classic Warm Up

B: emotm for 10 min

2-4 box jump

*(increase the height of the box for every past min)

C: Calisthenics Push Ups/Pistols

D: WOD

Amrap 12 min

7 Pull Ups

11 Thrusters

14 TTB

Τετάρτη 18 Σεπτεμβρίου

A: Classic Warm Up

B: emotm for 10 min

3 L Pull Ups

3 TTB Strict

C: Clean and Jerk technique

D: WOD

3 Rounds

5 HSPU

10 OHS

20 Knees To Elbows

200m Run

Τρίτη 17 Σεπτεμβρίου

A: Run 3 km

B: Front Squat

75% 3-4-3

80% 2-3-2

85% 2-1

C: WOD

Run 400 m

20 Swings

10 Deadlift

Run 300

20 Kb Clean

10 Deadlift

run 200 m

20 Kb Snatch

10 Deadlift

Run 100

20 Kb Thrusters

10 Deadlift

Δευτέρα 16 Σεπτεμβρίου

A: Skill(work your butterfly pull ups)

B: Calisthenics HSPU-Abs

C: WOD

As a team

Amrap 7 min

P1: 15 sec Battle Rope -15 sec L-hold - 8 Ring Dips

P2: 3 Wall climb - 6 rolling abs - 9 wall ball

Rest 2 min

Amrap 7 min

400m Partner Carry

In the remaining time

P1: Plank Hold

P2: Burpees Over Partner

Παρασκευή 13 Σεπτεμβρίου
A: Classic Warm Up

B: Work your Du for 15 min

C: 3 Rounds NOT FOR TIME
3 HSPU

6 Chest to bar Pull Ups
9 Burpee TTB Combo

D: WOD

21-18-15-12 -9-6-3
Knees To Elbows
Kb OH Lungees

Ring Row

Box Jumps

Πέμπτη 12 Σεπτεμβρίου

A: Easy Run 10 min

B: Back Squat

70% 3-4-3 reps

75% 3-2-3 reps

80% 2-1-2 reps

C: WOD TABATA

Swings/Du

Wall Ball/Shuttle Run

Τετάρτη 11 Σεπτεμβρίου

A: Classic Warm Up

B: emotm for 12 min

3 Strict Press

*add 1 rep to the movement for every passed min.(easy weight)

C: Calisthenics Pull Ups

D: TEAM WOD

Run 600m

100 Power Snatch

(*barbell may not touch the floor,if barbell touch the floor penalty 5 burbees each player)

Ryn 400m

100 v-ups

(*when player 1 perform v-ups , player 2 is on plank hold until change position)

Τρίτη 10 Σεπτεμβρίου

A: Weightlifting Warm Up

B: Combo Snatch(1 Deadlift + 1 Powersnatch + OH Squot) 70%

4-3-3-2-2reps

C: WOD

Ladder 7min

2-2-2/4-4-4/6-6-6 until time exprired

Deadlift

Burpees Pull Up

Kb Snatch

Rest 2 min

Amrap 7 min

6 Ring Row

8 Kb Goblet Squat

10 Jump Over The Box

Δευτέρα 9 Σεπτεμβρίου

A: 5min Easy Run then

1 min On (Run 70-80% vo2)

1 min Off (walk)

For 8 min

B: WOD

10-9-8....1

Squot Clean-100m Run

Rest 2min

4 Rounds

20 Kb Swings

30 Du

Παρασκευή 6 Σεπτεμβρίου

A: Weightlifting Warm Up

B: Squot Clean

3-4-3reps 75%

2-1-2reps 80%

C: WOD

3 rounds (1min each station)

Goblet Squot

Battle Rope

WallBall

SDHP

Rest 1 min between rounds

Πέμπτη 5 Σεπτεμβρίου

Α: emotm for 8min

4-6 Strict Pull Ups

B: Calisthenics Push Ups

C: TEAM WOD

Amrap 7 min

P1:100m Dog Sled -15 Rolling Abs

P2:10 Ring Dips- 10 Burpees Box Jumps-20 Du

Rest 3 min

Amrap 7min

P1:9-7-5

Lungees

KTE

Mountain Climbers

P2: 50m Broad Jumps - 2 Wall Climb

Τετάρτη 4 Σεπτεμβρίου
A: Easy Run 10 min

B: Strength
4 set

2-0-2 System

Shoulder Press 8reps

rest 30-45 sec

Heavy Push Ups 8reps

C: WOD

Amrap 10min

200m Run

5 HSPU/ 10 Dicline Push Ups

10 Deadlift

10 Wall Ball

15 Swings

Rest 2min

Then as a team

Amrap 4 min

30 Power Clean as team

Penalty for not completed 200m Heavy Run

Τρίτη 3 Σεπτεμβρίου

A: Warm up for Weightlifting

B: Every min on the min for 8 min: 4 deadlifts 70%

C: Practice your kipping pulls ups for 15 min

D: WOD

4 Rounds for time

4 Burpees

8 Thrusters

12 TTB/KTE

16 Box Jumps

20 SDHP

Δευτέρα 2 Σεπτεμβρίου

A: 15min Run Middle Mode

B: WOD

In pairs of two.

Cap Time 20min

300m Partner Sled - 80 Double Under(each player)

300m Partner Sled - 70 Double Under(each player)

200m Partner Sled - 60 Double Under(each player)

200m Partner Sled - 50 Double Under(each player)

100m Partner Sled - 40 Double Under(each player)

100m Partner Sled - 30 Double Under(each player)

50m Partner Sled - 20 Double Under(each player)

50m Partner Sled - 10 Double Under(each player)

Παρασκευή 30 Αυγούστου

A: Classic Warm Up

B: Pyramid 1/1-2/2-3/3-4/4-3/3-2/2-1/1

HSPU Strict

Strict TTB

Rest 1 min between sets

C: WOD

Tabata 8 Rounds

20sec on-10 sec off

Box Jump

HR Push Up

Heavy Sit Up

Πέμπτη 29 Αυγούστου

A: Weightlifting Warm Up

B: Clean Complex (2 Deadlift+2 Power Clean+2 Squat Clean+2 Jerk/Split Jerk)

4 sets x 3 reps(each complex) 55%-60%

C: WOD

Ladder 12 min:

2 Power Snatch

4 Kb SDHP

40 Du

4 Power Snatch

6 Kb SDHP

40 Du

6 Power Snatch

8 Kb SDHP

40 Du

......... until time expired

Τετάρτη 28 Αυγούστου

A: Classic Warm Up

B: 5 Sets of:

6 Strict Press (2-0-2) System

Rest 45sec

then

6 Strict Ring Dips (2-0-2) System

C: WOD

4 Rounds

5 Front Squot

8 Pull Ups

Run 100m

5 Deadlift

8 HSPU /12 Dicline Push Ups

Run 100m

5 Push Jerk

8 Burpees

Run 100m

Τρίτη 27 Αυγούστου

A: Run 15min Middle Mode

B: In pairs of two. Help your partner to perform HS walk in 20 min

C: WOD

4 rounds

50 Du/100 Singles

20 Knees to Elbows/ TTB

15 Box Jumps

7 Shuttle Run

Δευτέρα 26 Αυγούστου

Α: Warm up for weightlifting

B: 20min Snatch Technique

C: WOD

Repeat the following sequence for 400m:

5 Kb Clean /each arm

5 Kb Push Press

5 Kb Front Squat

10 OH Lungees

Σάββατο 24 Αυγούστου

A: 10min Easy Run

B: Back squat 5sets x 5reps 70%

C:WOD

For time

21 Deadlift

21 Knees to Elbows

250m Run

   15 Power clean
   15 Knees to Elbows
   200m Run
   9 Push Press
   9 Knees to Elbows
   150m Run

Παρασκευή 23 Αυγούστου

Α: Warm up for weightlifting

B: Squot-clean 70% 4 sets x 4 reps
75% 2 sets x 3 reps

C: WOD

3 rounds

21-15-9x reps

Burpee tuck-jumps

Pull-ups

Sit-ups

Kb Snatch

Πέμπτη 22 Αυγούστου

Α: Classic Warm Up

B: 15 min Easy Run

C:WOD

4 rounds

3 Thruster

6 Box Jump

9 Kb Swings

CrossTraining Team Kalamaria

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