Tagged as: TABATA

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WOD 8.5.19 (M)

PRO/R00KIES: TABATA Ski Erg, 2 min Rest, 1000/800 m Run 6 min Cap, TABATA Assault, 2 min Rest, 1000/800 m Row 6 min Cap.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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WOD 3.4.19 (MG)

PRO/ROOKIES: Tabata Burpee Jump Over Box, 2 min REST, 1000/800 m Run 6 min Cap, Tabata Assault Bike, 2 min Rest, 1000/800 m Ski Erg 6 min Cap.

Skill: Hand Walking

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 27.2.19 (M)

PRO/ROOKIES: 1000/800 m Ski Erg 6 min Cap, 50/40 Cal Assault 6 min Cap, Tabata Reverse Burpees, 2 min REST, 1000/800 m Run 6 min Cap, Tabata Side Plank (elbow)

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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WOD 16.1.18 (M)

PRO/ROOKIES: TABATA Intervals: Assault Bike, Row, Burpees, Ski Erg, 2 min REST Between intervals

HEAVY DAY:

A. 4*5 Front squat
B. 3*20 Goblet Lateral box step ups (10R/10L)
C. 4*5 bench press
D 3*12 dips super set 3*8 hang power cleans
E 3*10 strict toes to bar

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WOD 5.12.18 (M)

PRO/ROOKIES: For time 1500/1200 m Row Cap 6 min, TABATA Burpee Box Jump, 2 min REST, for time 1500/1200 m Ski Erg 6 min Cap, TABATA Assault Bike

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 14.11.18 (MG)

PRO/ROOKIES: TABATA: A. Ski Erg, 1 min REST, B. Burpees, 1 min REST, C. Assault, 1 min REST, D. Reverse Burpees,

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 20.7.18 (M)

PRO/ROOKIES: Tabata Battle Ropes alternating Jumps over the box, 2 min REST, 1000/800 m Run 6 min Cap, Tabata Assault Bike alternating, 2 min REST 1000/800 m Run 6 min Cap.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 9.6.17 (M)

PRO/ROOKIES: TABATA Assault, 1 min Rest, 800/600 m Run 5 min Cap, TABATA DU, 1 min Rest, 800/600 m Row,

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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WOD 20.4.18 (M)

PRO/ROOKIES: TABATA – Battle Rope Waves, 1 min REST, 15 m Shuttle Run, 1 min REST, Assault Bike, 1 min REST, V Sit Ups. And 800 m Run 5 min Cap

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions



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WOD 24.5.17 (M)

PRO/ROOKIES: 2 rounds : 800/600 m Run 5 min Cap, Tabata Suffle 25 m Run, 1 min Rest, Tabata DU, 1 min Rest.

HEAVY DAY
A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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