workouts

WOD 25/01/2021

Α. Five sets of: Front Squat with a Pause x 4-5 reps @ 4111 (65-75% 1RM) Rest 3 minutes B. Rx “Keep it Steady” Three rounds for time of: 800 Meter Run or 1000m row or 2700m bike 10 Overhead Squats (70/45 Kg) 15 Burpees Over the Barbell 20 Toes [...]

workouts

WOD 23/01/2021

Α. Rx For time: 2000 meter Row or 1600 run or 3500 bike or 80 Burpees 50 Pull-Ups 100 Barbell Thrusters (20/15 Kg) 500 meter Row or 400m run or 1000 bike or 25 burpees 25 Chest-to-Bar Pull-Ups 50 Thrusters 40/25 kg   *Use one barbell switching out your own [...]

workouts

WOD 22/01/2021

Α. Deadlift * Set 1 – 3 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ 85% [...]

workouts

WOD 21/01/2021

Α. Every 2 minutes, for 12 minutes (6 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk *Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk B. Rx Complete as many reps [...]

workouts

WOD 20/01/2021

Α. Back Squat * Set 1 – 3 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ [...]

workouts

WOD 19/01/2021

Α. Every 2 minutes, for 12 minutes (6 sets) of: Power Clean + Hang Clean + High Hang Clean + Jerk *Sets 1-2 – 55-60% *Sets 3-4 – 60-65% *Sets 5-6 – 70-75% Please hold onto the bar for each set. B. Rx For time: 500 Meter Row or 35 [...]

workouts

WOD 18/01/2021

Α. Every 2 minutes, for 8 minutes (4 sets): Power Snatch x 2 reps @ 70-75% of 1-RM Snatch Followed by… Every 2 minutes, for 8 minutes (4 sets): 2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, [...]

workouts

WOD 16/01/2021

Α. For max reps (or calories): 60 seconds of Assault Bike or DB Goblet Walking lunges Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (60/50 Kg) Rest 60 seconds 60 seconds of Toes to Bar Rest 60 seconds 60 seconds of Double-Unders Rest 60 seconds 60 seconds of Front [...]