for time
50-40-30
wall ball shots
100 double-unders after each set of wall ball shots
♀ 6kg
♂ 9kg
for time
50-40-30
wall ball shots
100 double-unders after each set of wall ball shots
♀ 6kg
♂ 9kg
for time
50-40-30
wall ball shots
100 double-unders after each set of wall ball shots
♀ 6kg
♂ 9kg
General warm-up
3 rounds of
40 single-unders
10 squats to wall
7 push-ups
Specific warm-up
Do with your med ball the following:
5 front squats with 5 seconds hold at bottom last rep
5 shoulder press 5 seconds at top last rep
5 thrusters
2x 5 wall ball shots
then
6 minutes double-unders practice
Cooldown
quads and calfs roller and stretch for 10 miutes total
☛Limited equipment options and scaling
☛ If you don't have a med ball do thrusters.Same reps with an empty bar, or a light dumbbell or a light kettlebell.
☛ Scale double-unders to 2 minutes double-unders efforts if you can do some reps or to 150 single-unders if you can't do doubles yet.
☛No equipment
for time
50-40-30
air squats
80 jumping jacks after each set of air squats
"Tο γυμναστήριο από την Τρίτη 3/11 αναστέλλει την λειτουργία του σύμφωνα με τα νέα μέτρα που ανακοινώθηκαν από την κυβέρνηση για την προστασία από τον Covid-19. Όλες οι ενεργές συνδρομές παγώνουν μέχρι να ανοίξουμε και πάλι."
"The gym will be closed from Tuesday 3/11 , in accordance with the new measures that government announced for the Covid-19. All active subscriptions freeze until re-opening"
Run 10k!!!
Run 10k!!!
Do the Hinshaw's warm-up
Run or jog as far as you can for 45minutes to 1hour
"Tο γυμναστήριο από την Τρίτη 3/11 αναστέλλει την λειτουργία του σύμφωνα με τα νέα μέτρα που ανακοινώθηκαν από την κυβέρνηση για την προστασία από τον Covid-19. Όλες οι ενεργές συνδρομές παγώνουν μέχρι να ανοίξουμε και πάλι."
"The gym will be closed from Tuesday 3/11 , in accordance with the new measures that government announced for the Covid-19. All active subscriptions freeze until re-opening"
for time
27-21-15-9
squat cleans
ring dips
♀30kg ♂ 40kg
for time
27-21-15-9
squat cleans
ring dips
♀30kg ♂ 40kg
General warm-up
3 rounds of
20 jumping jacks
12 air squats
12 alternate lunges
6 inchworm-push-ups
Specific warm-up
10 deadlifts
5 pull and shrug from hang
5 pull, shrug and high pull from hang
5 hang power clean
5 front squats with 3'' pause at bottom
5 hang squat clean
5 squat clean
add load
then
ring holds
3 negative ring dips
3 ring dips
2x 3 kipping ring dips
If you don't have rings, just do 2x5 push-ups
Cooldown
2x20 seconds each stretch
Chest, couch, hips
☛Limited equipment options and scaling
☛ You may use dumbbells or kettlebells.
☛Scale ring dips to 15-12-9-6 or do push-ups
☛ No equipment :
27-21-15-9
jumping squats
push-ups
"Tο γυμναστήριο από την Τρίτη 3/11 αναστέλλει την λειτουργία του σύμφωνα με τα νέα μέτρα που ανακοινώθηκαν από την κυβέρνηση για την προστασία από τον Covid-19. Όλες οι ενεργές συνδρομές παγώνουν μέχρι να ανοίξουμε και πάλι."
"The gym will be closed from Tuesday 3/11 , in accordance with the new measures that government announced for the Covid-19. All active subscriptions freeze until re-opening"
"Isagrace"
for time
3 rounds for time
5 snathces
5 clean and jerks
♀ 43kg ♂ 61kg
"Isagrace"
for time
3 rounds for time
5 snathces
5 clean and jerks
♀ 43kg ♂ 61kg
General warm-up
3 rounds of
10 stick pass through
10 goodmornings
10 sampson's stretch
10 stick overhead squats
10 stick back extensions
10 stick-v-sit-ups
Specific warm-up
Burgener's warm-up
then practice snatch for 6 minutes and add load
then empty your bar and do the same for clean and jerks
Then do 2 rounds of
3 snatches
3 clean and jerks
30 seconds rest
Cooldown
2x20 seconds
shoulder's strech , trap's stretch, quad's stretch
☛Limited equipment options and scaling
☛ You may use dumbbells or kettlebells.
3 rounds of
20 alternate snatches
10 double (db or kb) clean and jerks *
* if you have one piece do 20 alternate clean and jerks
☛ No equipment :
After a very good and long warm-up do
3minutes max effort run
"Tο γυμναστήριο από την Τρίτη 3/11 αναστέλλει την λειτουργία του σύμφωνα με τα νέα μέτρα που ανακοινώθηκαν από την κυβέρνηση για την προστασία από τον Covid-19. Όλες οι ενεργές συνδρομές παγώνουν μέχρι να ανοίξουμε και πάλι."
"The gym will be closed from Tuesday 3/11 , in accordance with the new measures that government announced for the Covid-19. All active subscriptions freeze until re-opening"
12' amrap
15 deadlifts
9 push presses
50 double-unders
♀ 40kg ♂ 60kg
12' amrap
15 deadlifts
9 push presses
50 double-unders
♀ 40kg ♂ 60kg
General warm-up
2 rounds of
1 minute single rope jumps
6 inchworm push-ups
20 hand to foot twist
12 bridges
Specific warm-up
EMOM 4 minutes
20 double-unders or 4 minutes double-unders practice
then
10 empty bar deadlifts +
10 shoulder press
then
10 empty bar push press
add load an do sets of 5 deadlift and 3 push-press
Cooldown
2x20 seconds each stretch
hamstrings, low back, trap, calves
☛Limited equipment options and scaling
☛You may use dumbbells or kettlebells
☛ Use less load if needed
☛ Do 50 single rope jumps if you can't do double-unders yet
☛ No equipment:
12' amrap
15 bridges
12 push-ups
35 jumping jacks
"Tο γυμναστήριο από την Τρίτη 3/11 αναστέλλει την λειτουργία του σύμφωνα με τα νέα μέτρα που ανακοινώθηκαν από την κυβέρνηση για την προστασία από τον Covid-19. Όλες οι ενεργές συνδρομές παγώνουν μέχρι να ανοίξουμε και πάλι."
"The gym will be closed from Tuesday 3/11 , in accordance with the new measures that government announced for the Covid-19. All active subscriptions freeze until re-opening"
Three 5-minute rounds of:
200-m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
♀ 16-kg KBs ♂24-kg KBs
Rest 2 minutes between rounds
Three 5-minute rounds of:
200-m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
♀ 16-kg KBs ♂24-kg KBs
Rest 2 minutes between rounds
General warm-up
400m easy run
10 alternate lunges
10 knee to chest pull
10 figure four stretch
10 toy soldiers
10 flex and extend
20 mountain climbers
200 m run
Specific warm-up
100m farmer carry
then
5 russian kettlebell swings
5 down and ups
5 kettlebell swings
5 burpees
5 kettlebell swings (Add load)
5 burpees
Cooldown 2x20 "each
low back stretch
forearm stretch
☛Limited equipment options and scaling
☛For the farmer carry and the kettlebell ,use dumbbell or plate if you don' have a kettlebell.
"Tο γυμναστήριο από την Τρίτη 3/11 αναστέλλει την λειτουργία του σύμφωνα με τα νέα μέτρα που ανακοινώθηκαν από την κυβέρνηση για την προστασία από τον Covid-19. Όλες οι ενεργές συνδρομές παγώνουν μέχρι να ανοίξουμε και πάλι."
"The gym will be closed from Tuesday 3/11 , in accordance with the new measures that government announced for the Covid-19. All active subscriptions freeze until re-opening"
for time
21-15-9
overhead squats
chest to bar pull-ups
♀ 30kg ♂ 40kg
for time
21-15-9
overhead squats
chest to bar pull-ups
♀ 30kg ♂ 40kg
General warm-up
3 rounds of
6 sampson's stretch
10 air squats
10 stick pass through
6 ring rows or 12 back extensions
6 down and ups
Specific warm-up
10'' hang from bar
2 sets of 2-3 strict pull-ups
practice kipping for 5 minutes
2x 3-4 kipping pull-ups
2x3-4 chest to bar pull-ups
2 minutes roller t-spine smash with arms overhead
5 very slow reps overhead squats holding stick with reverse grip
5 very slow reps overhead squats holding stick with closed feet
5 very slow reps with both of the above
5 empty bar overhead squats
add load
Cooldown
2x20'' forearm stretching
2x20'' lat stretching
2x30'' couch stretching
☛Limited equipment options and scaling
☛Do dumbbell or kettlebell one arm overhead squats if you don't have a bar. If it is too hard to do, this put something under your heels to elevate them.
☛ If you don't have a pull-up bar do ring rows. Keep your feet elevated if you want to make it harder.
☛ Do barbell bent over rows if you don't have rings or pull-up bar.
☛ Do 42 -30-18 back extensions if you don't have dumbbells.
"Tο γυμναστήριο από την Τρίτη 3/11 αναστέλλει την λειτουργία του σύμφωνα με τα νέα μέτρα που ανακοινώθηκαν από την κυβέρνηση για την προστασία από τον Covid-19. Όλες οι ενεργές συνδρομές παγώνουν μέχρι να ανοίξουμε και πάλι."
"The gym will be closed from Tuesday 3/11 , in accordance with the new measures that government announced for the Covid-19. All active subscriptions freeze until re-opening"