29.2.16 (Monday)

A. Warm up with the following Complex

Warm up with an empty barbell  or light weight, 2 sets x 5 reps in the following exercises :

1.Narrow Grip (κλειστή λαβή) OHS
2.Narrow Grip (κλειστή λαβή) OHS slow descend and 3 sec pause at bottom and top position
3.Narrow Grip (κλειστή λαβή) OHS 1 + 1.4 (κατεβαίνεις σε βαθύ. ανεβαίνεις σε ημικάθισμα 90o και ξανακατεβαίνεις σε βαθύ και κάνεις bounce και ανεβαίνεις σε όρθια θέση)

Then in 15 min establish an 1RM Snatch

B. Strength

4 rnds of

1. OHS x 3 (on last rep hold 2-3 sec on bottom)
2. 1-3 Strict Muscle ups (you can use weight)

C. Conditioning

For Time

3 rnds

5 Power Snatch (80%)
9 Muscle ups

Rest 6 min

For Time

3 rnds

17 OHS (65%)
3 Rope Climbs (last one legless)

D. Interval work

4 sets of

On every 4th minute

500mt Row + 15 burpees over Rowing machine

27.2.16

A. Strength

In 15 min build a heavy 3 rm Front Squat (in case you are sore back off with the front Squat) or anything that you feel like


B. Conditioning

5 sets

On every 6 min


500mt run or Row
21/15 Box Jumps
5 touch and go heavy Cleans

C. Finisher

Tempo Ring Dips

4/5 rnds of

15 sec up/ 15 sec down + unbroken Ring Dips strict
15 sec false grip down with arms extended/15 sec false grip Hold close to chest + unbroken Ring strict Rows with False grip

26.2.16 (Friday)

A. Olympic Weight Lifting (Warm up sequence 2 sets x 3 reps : Snatch Pull , Snatch High Pull, Muscle Snatch, Power Snatch, Full Snatch)

In 15 min Establish a heavy Snatch from the blocks (above Knee) or from the Hang , followed 2 back off sets @85%

B. Strength

4 rnds of

1. 3 Heavy Push Press behind neck + 1 OHS or Snatch Balance 3-5 sec hold on bottom
2. Heavy Chest to bar Pull ups 3 reps with hollow form

Rest as needed between rnds

C. Conditioning

Option 1: The Open 16.1

Option 2: The Athens Throwdown wod 3

D. Core

Accumulate 150 sec of L-sit
3 sets of weighted hyperextensions 10-12 reps

24.2.16 (Wednesday)

A. Olympic Weight lifting (warm up using sot presses)

Option 1: In 10 Min build a heavy Jerk split or push
Option 2: In 10 Min build a heavy Dead Lift

B. Barbell Cycling

Option 1 :Every 30 secs for 10 min - 2 Push jerks from Racks heavy load
Option 2: 3 Rnds every 120 sec 10 reps touch and go of heavy dead lift

C. Conditioning

Amrap 14 min

7 Muscle ups or 14 Ring Dips
50 Wall balls
100 DU

D. Interval work

3-4 rnds of

Min 0-1 : Fast sled work push (20kg/10kg)
Min 1-2 : Farmer walk for Distance
Min 2-3 : Run 200mt with med ball
Min 3-4 : Rest

23.2.16 (Tuesday)

A. Gymnastics Skill

Alternate Emom x 8

1. 3-5 Strict Toes to bar odd
2. Handstand walk to wall 5mt (or 5 plate walkshttps://www.youtube.com/watch?v=Q-fKAoyzK6w) followed by 3-5 strict Deficit Hspu

Rest 2 min

Then For Time

40 Toes to bar
40 Kipping HSPU with two 10kg plates and one abmat in the middle (or with one abmat)

B. Conditioning

Amrap 15 min

50 Box Jumps
40 Burpees over bar
30 Hang Power Cleans (70-60kg/50-40kg)

C. Finisher

3 rnds of

400mt run
20 Renegade Rows (17.5kg/10kg)

22.2.16 (Monday)

Option 1

Session 1:

A.Olympic Weight Lifting

Establish a max 2RM Squat Snatch + 2 back off sets 1 @ 90% and 1 @ 85%

Rest and drop weight @60%

1. 1 unbroken set of power Snatch
Rest 1 min
2. Using the same weight 1 unbroken set of OHS

B. Strength/Skill

4 sets or rnds of

1. 3-4 reps of Snatch Pull @110% of best snatch
2. 1-3 Strict Muscle ups (you can use weights), rest 30 sec followed by unbroken kipping muscle ups

Rest as needed between sets

Session 2:

C. Conditioning

For Time

5 rope climbs (option first leggless)
21 thrusters (40/30kg)
4 rope climbs (option first leggless)
15 thrusters (50-45kg/40-35kg)
3 rope climbs (option first leggless)
9 thrusters (60-50kg/50-40kg)

D. Interval Conditioning

6 rnds of

On the every 2nd minute

21 kcal + 50 du


Option 2 :

A. Warm up for max Clean and jerk

B. Athens Throwdown wod 2

C. Skill

4 sets of

1-3 Strict Muscle ups (you can use weights), rest 30 sec followed by unbroken kipping muscle ups

Rest as needed between sets

D.Interval Conditioning

6 rnds of

On the every 2nd minute

21 kcal + 50 du

E. Core work

4-5 rnds of

Weighted hyperextensions 8 reps
Weighted hollow holds of 20 sec (hold a light bar or weight on hands)

20.2.16 (Saturday)

A. Barbell Cycling/Skill

Alternate Emom x 12

Min 0-1: Power Snatch 5 reps touch and go (start with 65-70%)
Min 1-2: Handstand Walk 5 mt (start behind a line)
Min 2-3: Power Snatch 4 reps touch and go (add 5kg)
Min 3-4: Handstand walk 6 mt
Min 4-5: Power Snatch 3 reps touch and go (add 5kg)
Min 5-6: Handstand walk 7 mt
Min 6-7: Power Snatch 5 reps touch and go (reduce weight but keep 5kg more than first minute)
Min 7-8: Handstand walk 5 mt and turn 180 degrees
Min 8-9: Power Snatch 4 reps touch and go (add 5kg)
Min 9-10: Handstand walk 6mt and turn 180 degrees
Min 10-11:Power Snatch 3 reps touch and go (add 5kg)
Min 11-12: Handstand walk 7mt and turn 180 degrees

*For those that can not walk Plate walks https://www.youtube.com/watch?v=Q-fKAoyzK6w

B. Metcon

For Time

3Rnds

 50mt sled work (30/20kg)
 75mt Lunges with medium weight
100mt Farmer walk (you choose the weight)

C. Conditioning

Run or Row or Both alternate

5 rnds of 1000mt at an aerobic pace 80% of Max Heart Rate

Rest 1 min between Rnds

19.2.16 (Friday)

A. Olympic Weightlifting

Establish a 2rm Split Jerk  and 2 back off sets @90-85%

B. Strength

4 rnds of

a.1 Strict Press + 3 Push Press
b. Jerk Dips +10-15kg above 1rm Jerk

C. Conditioning

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (43 / 30kg)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (43/30kg.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (43/ 30kg)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

D. Core work

Accumulate 2 min of L -sit

3 sets of weighted Hyperextensions 15 reps 

17.2.16 (Wednesday)

A. Olympic Weight Lifting (Warm up cross over symmetry and sot presses from the front)


 In 10 min build:

 A heavy Clean and jerk or Clean in case your shoulders are sore


B. Barbell Cycling

Every 30 secs for 10 min - 1 rep of clean and jerk 70-80%

C. Conditioning

For time

5 rnds

20 Burpees over bar
10 Dead Lifts (70kg/50kg)

On every 2 minutes 1 Rope climb (Legless)

D. Interval Conditioning

Work to rest 1: 1/2

3 sets to 4 sets

For Time

20 kcal Row
400mt Run
60 du

* If you completed the rnd in 3 minutes rest 1.30

16.2.16 (Tuesday)

a. Skill

Alternate Emom x 8

1. Static hollow rock or L-sit 20- 25 sec odd
2. Handstand Balance free or close to wall 10-20 sec even

b. Gymnastics Strength

Find your max 2 RM Strict Deficit Hspu

* During your brake practise alternate pistols, rest as needed

c. Conditioning

Amrap 7 min

20 Front Squats @60%
40 Du

Rest 3 min

Amrap 7 min

30 Toes to bar
30 Push ups Hands Release

15.2.16 (Monday)

Session 1:

A. Olympic weight Lifting 

Establish a max Complex in :

Three Position Snatch (Hang/Bellow knee/From Ground)

+ 2 sets @ 90% back off sets

B. Strength

4 rnds of

1. 3 reps of Snatch Pull @ 110% of Best Snatch
2.  1-2 strict Muscle up + 3-5 Kipping Muscle ups + 3-6 Strict Heavy Pull ups (Rest 15-30 sec between exercises)

Rest as Needed between Rnds



Session 2: 

C. Conditioning

Option 1 : Athens Throwdown wod

Option 2:

For Time

3rnds of

10 Power Snatch @ 60%
50 Wall Ball

D. Interval Work

On the minute work x 12

Min 1: 10-15 Ghd Sit ups or Renegade Rows
Min 2: 50-75 Du
Min 3: 200-250mt Row

13.2.16 (Saturday)

Optional Training Day (όποιος θέλει τη κάνει)

Α. 10 rnds every 3 minutes

15 Kcal Row
20 Renegade Dumbell Rows (17.5-15kg/15-12kg)
25 mt sled push 

12.2.16 (Friday)

A. Skill

Choose a skill and practise it for 10-15 min

B. Strength

Squat and bench press 3 sets 5 reps range 65-85%

(If you have squat this week twice or once don't do the squat)

C. Conditioning

Amrap 23 min

Harper Hero wod

9 chest to bar pull ups
15 Power Clean (60/40kg)
21 Air Squat
400mt Run 20/15 kg plate

11.2.16 (Thursday)

A. Warm up using sot presses 3 reps and Cross over symmetry

B. Olympic Weight Lifting

7 Rnds Clean and jerk every 2 minutes

Start from 60% and build a heavy Squat clean and split jerk for the day

Then 3 sets of Push Press @ 55/60/65% x 5 reps

C. Conditioning

Amrap 16 min

5 Power Snatch (60%)
1 Ring Muscle up + 4 Strict Ring Dips + 1Muscle up (or 6 strict Ring Dips)
50 mt sled (30/20kg) or 7+ 7 Lunges (50/30kg)
100 mt Row (add 100mt every rnd, i.e. second rnd 200mt. third rnd 300mt)

D. Core

150mt 2 arm Kb waiter walk carry (24kg/16kg)

9.2.16 (Tuesday)

A. Conditioning

Alternate Emom x 12

Row 200-250mt odd
Run 200mt even


B. Strength/Skill

Alternate Emom x 8

Hang Power Clean x 8-10 reps odd
50-60 du even


C. Conditioning

Amrap 6 min

Ladder 1/1,2/2,3/3....

Chest to bar pull ups
Burpees

Low week 8/2/16-14/2/16 (Monday)

A. Warm up with light weight or empty bar 2 sets x 3 reps in each Exercise

A. Close Grip OHS x 5 reps (Down slow/ 2sec hold/down fast/ 2 sec hold up)
B. Snatch Pulls
C. Muscle Snatch
D. Power Snatch
E. Full Snatch

*For B/C & D : 3 sec hold in the starting position in B & 3 sec hold in the overhead position for C & D & 3 sec hold in the bottom position in E

B. Olympic Weight Lifting

1 rep of Snatch - 10 rounds every 90 sec

1st-60%
2nd-65%
3rd-70%
4th-75%
5th-80%
6th-85%
7th-90%
8th-90%
9th- 85%
10th-80%

C. Metcon

For Time

15/9/7

OHS (70-60kg/50-40kg)
Strict HSPU (deficit)

D. Core work and cool down

6.2.16 (Saturday)

Session 1:

A. Conditioning

Surge Intervals Run or Row

8 rnds of

2 min medium row or run (150bpm) followed by 1 min hard row or Run (Close to threshold)


B. Skill

Choose a skill and practise it


Session 2: 

C. Gymnastics

Alternate Emom x 8

1. Ring Tempo push ups 3-5 reps (https://www.youtube.com/watch?v=Wdr675BQu34) or
1. Ring Tempo Push ups maintaining turn out (https://www.youtube.com/watch?v=aoiWsmqXA_U) odd minute

2.  Ring Rows Tempo 3-5 reps with feet on box (https://www.youtube.com/watch?v=puUkU80d2xY) even minute

D. Conditioning

Tempo Emom x 20

Min 1 : 21/17 Box Jumps (70-60cm/60-50cm)
Min 2 : 21/17 Swings (24-20kg/ 20-16kg)
Min 3 : 21/17 Burpees
Min 4 : 17/12 Power Snatch 50/40kg or @ 50 % of best Snatch
Min 5 : Rest

This should be work at threshold (just below of anaerobic, its a pace that you can hold for at least 3 min )

E. Cool Down and stretch

5.2.16 (Friday)

A. Warm up using Sot Press https://www.youtube.com/watch?v=UE9wGHgLp9c and Cross over symmetry

5 sets x 5 reps, Keep your Body as vertical as you can. Go deep gradually, ο κάθε ένας ανάλογα με την ευλυγισία που κατέχει

Β. Strength

 Establish a heavy 90% Full Clean and 2 RM Split Jerk complex

Then 3 sets of  1 Strict Press + 3 Push Press

C. Conditioning

For Time

21Thrusters (45/35kg)
21 SDLHPL
   7 Ring Muscle ups
15 Thrusters
15 SDLHPL
   6 Ring Muscle ups
   9 Thrusters
   9 SDLHPL
   5 Ring Muscle ups

D. Core

For Time

3 sets of 10-15 V-ups (https://www.youtube.com/watch?v=mXOwB9Yikx4)
3 sets of Reverse Hyperextensions 15 reps

3.2.16 (Wednesday)

A. Strength

Warm up with an empty barbbell, 2 sets x 5 reps in the following exercises :

1.Narrow Grip (κλειστή λαβή) OHS
2.Narrow Grip (κλειστή λαβή) OHS slow descend and 3 sec pause at bottom and top position
3.Narrow Grip (κλειστή λαβή) OHS 1 + 1.4 (κατεβαίνεις σε βαθύ. ανεβαίνεις σε ημικάθισμα 90o και ξανακατεβαίνεις σε βαθύ και κάνεις bounce και ανεβαίνεις σε όρθια θέση)

In 15 min Build a heavy to max OHS (ποστάρετε βίντεο εάν γίνεται)


B. Strength/skill

Alternate Emom x 8

1. Front Squat x 8-10 reps (Heavy to Medium) odd
2. 5-10mt Handstand Walk even

C. Strength/Skill

Alternate Emom x 6

1. Dead Lift 5 Heavy Reps odd
2. 15 Pull ups or Chest to bar Pull ups even

D. Conditioning

For Time

2 rnds of

80 mt Sled (40-30kg/30-20kg)
40 mt Lunges with plate overhead (20kg/10kg)
20 alternate pistols

2.2.16 (Tuesday)

A. Warm up with light weight 40% or empty bar 2 sets x 3 reps in each Exercise

A. Clean Pull
B. Muscle Clean
C. High Hang Power Clean
D. Hang Power Clean

B. Olympic Strength

Emom x 15

1-2 ascending Heavy to max Hang Power Clean

C. Metcon

For Time

3 rnds of

20 Toes to bar
80 du
20 Jump over box (60/50cm)

D. Gymnastics

Unbroken Reps 3 sets of  each station:

a.1 Strict Muscle up followed by 3-5 kipping Muscle ups
b. 5 Heavy Pull ups
c. 1+1/2 Legless Rope Climbs (you climb up, go down without your feet touching the ground and rope and again on the half distance of rope)

Rest as needed between sets

E. Finisher

In teams of 2 tag :

For Time

Run 2400mt

While one runs 400mt, the other farmer walks for distance 20mt shutlle walk

Score Time completed - the distance i.e. 10.00 min = 600 sec, for every 20mt of farmer walk substract 10 sec, so if you have completed 300mt of farmer walk = 300/20 = 15 x 10 sec (for every 20 sec) = 150......600sec - 150sec= 450 sec