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
22/06/2026
Tuesday 23.6.26
A. Strength
Back Squat
5 sets x 5 reps @85%
*on every set practise strict pull ups and kipping swings
B. Strength Conditioning
For Time
DU: 50/40/30/20/10
Dball on Box: 20/18/16/14/12
Bar Mu or Pull ups: 10/9/8/7/6
21/06/2026
Monday 22.6.26
A. Primer
Alternate Emom x 8
Odd: Wall Ball 12-15 reps (6/4kg)
Even: 4 Hang P Clean + 4 Push Press (ascending weight)
B. Strength Conditioning
For Time
5 Rnds
15 Wall Ball (9/6kg)
9 Hang Power Clean (60/40kg)
6 S2O
18/06/2026
Friday 19.6.26
A. Strength
Back Squat
6 sets x 6 reps @80%
B. Strength Conditioning
4rnds of:
4 mim work/ 1 min rest
80mt Farmer walk (24+24kg/ 16+16kg)
20mt Heavy Lunges (24kg+16kg)
10 Broad jump Burpees
*Continue from where you stopped
17/06/2026
Thursday 18.6.26
A. Primer
Emom x 6
2 Muscle Cleans + 1 Front Squat + 1 Push Press
B. Strength
On every 120 sec x 5 sets
1 Clean Pull + 1 Hang Power Clean + 1 Full Clean + 1 Front Squat + 1 Jerk
C. Strength Conditioning
For Time
10 Rnds of:
1 Power Clean
1 Hang Clean
1 Front Squat
1 Jerk
*50-60% of 1RM
16/06/2026
Wednesday 17.6.26
A. Primer
Alternate Emom x 8
Odd: 8 Kang Squats
Even: 12-15 V-Ups
B. Strength Conditioning
Alternate Emom x 14
Odd: 5 Heavy DeadLifts (70-80%)
Even: 15 Wall Balls
C. Finisher
Mash Up Tabata 4 min
Exercise 1: Toes To Bar
Exercise 2: DU
15/06/2026
Tuesday 16.6.26
A. Strength
Front Squats
5/5/5/5/5
*On every set Practise Handstand Balance against wall
B. Strength Conditioning
4 Rnds
Work 90 sec / Rest 30 sec
Min 0-1.30: Amrap Ladder Hspu/OHS (40/25kg) 1/1,2/2.....
Min 1.30-2: Rest
Min 2- 3.30: Amrap Kcal Row/Ski
Min 3.30-4: Rest
14/06/2026
Monday 15.6.26
A. Primer
Emom x 9
Exercise 1: 8 Box Jumps + 8 Step Ups with light weight
Exercise 2: 5 Retraction Pull ups + 5 Kipping Swings
Exercise 3: 10 DB Muscle Cleans + Push Press Combo
B. Strength Conditioning
Amrap 20 min
21 Box Jumps (60/50cm)
15 Heavy Step Ups (25/15kg)
9 Devil Cleans (25+25/15+15kg)
*On every 2 min 5 Strict Pull ups or 2 Ring Muscle up strict
11/06/2026
Friday 12.6.26
A. Strength
Front Squat
3/3/3/3/3
B. Strength Conditioning
Work 120 sec / Rest 60 sec x 5 rnds
Min 0-2: Amrap Walking Lunges
Min 2-3: Rest
Min 3-5: Amrap 35 Du + 1 Rope Climb
Min 5-6: Rest
10/06/2026
Thursday 11.6.26
A. Strength
Push Press
4 sets x 4 reps
Strict Press
3 sets x 5 reps
B. Strength Conditioning
For Time
20 Hang Power Clean (60/35kg)
20mt Broad Jump Burpees
20 HSPU
*Rest 2 min
For Time
15 Hang Power Clean (70/45kg)
30mt Broad Jump Burpees
15 HSPU
*Rest 2 min
10 Hang Power Clean (80/55kg)
40mt Broad Jump Burpees
10 HSPU
09/06/2026
Wednesday 10.6.26
A. Strength
Back Squat
6 sets @ 80% x 5 reps
B. Strength Conditioning
For Time
25 Kcal Row/Ski
50 Wall Balls
25 DB Sn**ch
50 Wall Balls
25 Kcal
50 Wall Ball
25 DB Sn**ch
| 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 |