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WOD
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Strength4 sets of:10/8 DeadliftsRest 1′10/8 barbell heavy bench pressesRest 1′ Wod-ConditioningFor time27.21.15.9calories rowoverhead squats 40/30kgbar facing burpeesTime cap 15′
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11
Strength4 sets of:5/7 push pressesRest 1′12 alt. front rack lungesRest 1′Wod-Conditioning42 alt. DB snatches 22.5/15kg42 box jump overs 60/50cm12 bar muscle ups/c2b/pull ups30 alt. DB snatches 22.5/15kg30 box jump overs 60/50cm9 bar muscle ups/c2b/pull ups18 alt. DB snatches 22.5/15kg18 box jump overs 60/50cm6 bar muscle ups/c2b/pull upsTime cap 15′
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11
StrengthBack squat4×8 reps at 70% Wod-ConditioningFor time500/450m row30 thrusters 40/30kg30 toes to bar500/450m row30 toes to bar30 thrusters 40/30kg500/450m rowTime cap 15′
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11
PART AStrength4 sets of:12 barbell bent over rows (Landmine)Rest 1′12 Back rack alt. reverse LungesRest 1′ PART BWod – ConditioningFor time2 rounds of20 double DB box step overs 22.5/15kg 60/50cm20 strict HSPU20 toes to bar20 double double DB shoulder to overhead 22.5/15kg Gymnastics Accessories2 sets each for time:25 GHD sit ups2 rope climbs or 8...
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11
PART ASTRENGTHBuild to a heavy complex of:1 power clean + 1 hang sq. clean + 1 fr.squatPART BWod-Conditioning 3/4 rounds of tabataRow Erg/Ski ErgBurpees to targetBike Erg/Assault Bike Du/su
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11
PART ADeadlifts4 sets of:10 reps heavy deadlifts Rest 45” 10 reps heavy bench pressesRest 1.5′PART BWod-Conditioning3 sets each for time:15 double DB thrusters 22.5/15kg15 pull ups12 double DB thrusters 22.5/15kg12 chest to bar9 double DB thrusters 22.5/15kg9 bar muscle upsRest 3′ between sets
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11
PART AFront squatBuild to a heavy 5RM of the dayThen drop down to 90% of your today’s 5RM and do 2 extra setsPART BWod-ConditioningFor time30.20.10hang power clean 50/35 kgbox jump overs 60/50cmcalories ErgTime cap 15′
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11
PART AEvery 2′ for 10′ (5 sets)1 power snatch + 1 hang squat snatch + 1 squat snatchPART BWod-ConditioningFor time50/40 calories ski erg40 toes to bar30 devil’s presses 22.5/15kg20 strict rope pull ups10 strict hspu (deficit for pro) Time cap 15′
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11
PART AStrengthBuild to a heavy set of:1 snatch + 1 hang snatchPART BWOD-Conditioning3 rounds for time15 power snatches 35/25kg15 overhead squats 35/25kg15 box jump overs 60/50cm Rest 2′ 2 rounds for time15 power snatches 42.5/30kg15 overhead squats 42.5/30kg15 box jump overs 60/50cm Rest 2′ For time15 power snatches 50/35kg15 overhead squats 50/35kg15 box jump overs...
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11
PART AFront squat2x5reps at 70-75%2x4reps at 75-80%1x3reps at 80-85%PART BEMOM 24′ (50” max effort 10” transition)-Wall Ball Shots -TTB-Ski Erg/Row erg-Du/Su – rest
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TFL Serres

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Ξεκινώντας από το 2011 με κύρια φιλοσοφία να αλλάξει ολιστικά τον τρόπο που αντιμετωπίζετε την άσκηση έχει προσελκύσει πάνω από 5.000 μέλη αλλάζοντας και βελτιώνοντας την ποιότητα της ζωής τους. 


Αγ. Ιωάννη – Επτάμυλοι Σερρών,Έναντι σύλλογου ποντίων “Ακρίτες”