Functional Strength and Conditioning Specialists. Build Engine/Strengthen your Core/Mobilise joints
Ασφαλές: Επειδή οι κινήσεις που κάνουμε είναι φυσικές προεκτάσεις της κανονικής ανθρώπινης δραστηριότητας - κάθισμα, άλμα, ρίψη, ανύψωση, ώθηση, τράβηγμα και αναρρίχηση - τίποτα δεν θα μπορούσε να είναι πιο ασφαλής. Αυτό δεν είναι άσκηση κατά τη συνήθη έννοια του όρου, που πολύ συχνά χαρακτηρίζουμε σαν αφύσικη κίνηση. Εδώ στοχεύουμε στη βελτίωση της ικανότητά σας για τις καθημερινές δραστηριότητες
06/09/2026
Monday 7.9.26
A. Strength Conditioning
Partner WOD - For Time switching as needed for total time
Part A:
5 Rounds of
20 Dead Lifts (60%)
20 Burpees over bar
Rest 4 minutes
Part B:
4 Rounds of
Row 500m / Run 400mt (together)
20 Back rack Lunges (50kg/40kg)
10 strict HSPU (scale with pike push ups or strict press)
03/09/2026
Friday 4.9.26
A. Strength
Front Squat
5 sets x 5 reps @ 65-70%
*During Rest Practise Kipping Pull ups
B. Strength Conditioning
5 Rnds of :
Min 0-90 sec - Amrap ladder OHS (40/25kg) /Pull ups
1/2, 2/4, 3/6, 4/8.....
Min 90-135 sec- Amrap Push ups Hands Release
Min 135 -180 sec Rest
*Continue from where you stopped
02/09/2026
Thursday 3.9.26
A. Strength Conditioning
Alternate - 8 Rnds (16 min) :
Work 90 sec / 30 sec rest
1. D ball on box (140/120cm)
2. Shuttle Run
B. Strength Conditioning
Amrap 14 min
10 Devil Cleans (20/15kg)
8 T2Bar
8 Devil Cleans (20/15kg)
10 T2Bar
6 Devil Cleans (20/15kg)
12 T2Bar
01/09/2026
Wednesday 2.9.26
A. Strength
Back Squat
5 sets @ 70% - 5 reps
*During Rest warm up for push press
B. Strength Conditioning
Work 90 sec / Rest 30 sec x 10 rnds
10 Push Press @40-50%
Remaining time amrap DU or Ski Erg
31/08/2026
Tuesday 1.9.26
A. Strength
Every 90 sec x 6 sets
1. Clean Pull + Hang Power Clean + 1 Clean + 1 Front Squat
B. Strength Conditioning
1:15 on / 45 sec off x 7 rnds
12 Hang Power Clean (55%) + 6 Ring Dips + 12 Jump Over Box
30/08/2026
Monday 31.8.26
A. Strength Conditioning
4 Rnds (12 min)
Alternate Work 90 sec / Rest 30 sec
1. Farmer Walks
2. Ladder Amrap Strict Pull ups/Strict Push Ups 1/2,2/4,3/6....
*Continue from where you stopped
B. Metcon
For Time
(In pairs, Switching as needed)
30 HSPU (Scale with Strict Press @50-60% of BW)
60 Kcal (Ski/Row)
90 Burpees
120 Wall Balls
27/08/2026
Friday 28.8.26
A. Strength Conditioning
Emom x 12
Work 30 sec / Rest 30 sec
1. Rope Climb amrap
2. Wall Climb amrap
3. Slam Ball amrap
B. Strength Conditioning
For Time
25 Dead Lifts @ 50%
50 Box Jumps
25 Dead Lifts
26/08/2026
Thursday 27.8.26
A. Strength
Front Squat
5 sets x 6 reps @ 60%
B. Strength Conditioning
For Time
100mt Lunges Loaded
80mt Burpees Broad Jumps
600mt Ski/Row
40 Push Ups Hands Release
20 Pull ups Kipping
25/08/2026
Wednesday 26.8.26
A. Strength
Strict Press
5 sets x 6 reps @60%
B. Strength Conditioning
2 Rnds of
2 min Tabatta Intervals Ski-Rowing Machine
1 min Amrap S2O (35/20kg)
Rest 3 min
2 Rnds of
2 min Tabatta Intervals Sit Ups or V-ups
1 min Amrap Air Bike/Bike Erg
24/08/2026
Tuesday 25.8.26
A. Strength
Back Squat
6 sets x 6 reps @ 65%
B. Strength Conditioning
Alternate x 8 sets
Work 90 sec / 60 sec rest
a. Amrap and pick up from where you left off- 6 Dips/ 6 Front Squats (50/35kg)/ 35 du
b. Amrap and pick up from where you left off- 24 Wall Balls / 6 Burpees
| Monday | 08:00 - 11:00 |
| Tuesday | 10:00 - 11:00 |
| 16:00 - 23:00 | |
| Wednesday | 08:00 - 11:00 |
| 16:00 - 23:00 | |
| Thursday | 22:00 - 11:00 |
| Friday | 08:00 - 11:00 |
| 16:00 - 23:00 |