1.6.16 (Wednesday)

A. Olympic Weight Lifting

Warm up with 3 reps each : Muscle Clean /Clean sot Press/ Tall jerk

Then build heavy, Not MAX Clean + 1 split jerk + 1 Push Jerk. Work at this weight for 2-3 sets

B. Strength and Accesory work

3rnds of :

1. Jerk Dips 2 reps @105% of best jerk or Push Press 3 reps @85%
2. Front Squat 3 reps @ 80%
3. Strict Toes to bar 5 reps
*Rest as needed between exercises

C.Conditioning

4 rnds of :

On the 3rd minute

50du
15 Toes to bar
10mt Handstand walk
5 Hang Power Snatch 60-50kg/40-30kg (εάν δεν νιώθεται καλά μην φορτώσετε κιλά)

D. Finisher

4 min Tabata: Burpees

E. Core work : Hollow and Static Hyperextension 2-3 min

31.5.16 (Tuesday)

A. Conditioning

Tempo Runs

3 min Run or Row @ Tempo

Rest 1 min

21 Kcal Row or 300mt Run
2 legless rope climbs + 1 with legs
21 Swings (28kg/20kg)

Rest until heart rate drops at 120-130 min 

3 min Run or Row @ Tempo

Rest 1 min

18 Kcal Row or 300mt Run
1 legless rope climbs + 2 with legs
18 Swings (28kg/20kg)

Rest until heart rate drops at 120-130 min 

3 min Run or Row @ Tempo

Rest 1 min

15 Kcal Row or 300mt Run
3 Rope Climbs with legs
15 Swings (28kg/20kg)

B. Strength

Dead lift : 

1 set x 20 reps @ 5kg more than last week
+ 3 sets x 10 reps @ 5kg more than last week
Rest as needed between sets

C. Metcon Conditioning

In 9 min time cap Amrap:

5 strict pull ups
7 burpees over bar
unbroken touch and go Squat Clean (70-60kg/50-40kg- σε περίπτωση που σπάνεται τις επαναλήψεις ξεκινάτε με άλλον γύρο δλδ 5 strict pull ups + 7 burpees....)

D. Core Strength

Accumulate 3 min of hollow Rock isometric and Hollow hold Superman 2 min
 

30.5.16 (Monday)

A. Olympic Weight Lifting

Warm up with the following complex, 5 reps per exercise :

Snatch Pull/Muscle Snatch/Sot Press/Snatch Balance

Then build full Snatch up to 90% and do 3-4 sets @ 85-90% x 2 reps (Rest 30-60 sec between reps and on the second rep stay 2-3 sec on bottom position)

B. Strength

1.Back Squat 3-4 sets x 3-4 reps (@80%)
2. 3-4 rounds of the following Complex: 1 strict Ring Pull up +  Strict Muscle up + 3 Tempo strict Ring dips with palms turning outside on top position

*Optional 4 sets of Snatch Pulls x 2 reps @ 110% + 2 sets x 10 reps @ 80%. Εδώ θα πρέπει να τα κάνετε μόνο εαν νιώθετε ότι έχετε αδυναμία στο ξεδίπλωμα και φυσικά την απαραίτητη φυσική κατάσταση για να μην συσσωρεύεται παραπάνω κούραση (not compulsary)

C. Emom x 10  Skill work

Min 1: Thrusters x 10 reps (43kg/30kg)
Min 2:  3-5 Unbroken Ring Muscle ups

D. Conditioning

For Time

500mt Row
40 Box Jumps
30 Burpees
20 Strict Hspu

28.5.16 (Saturday)

A. Skill/Strength

Warm up : https://www.youtube.com/watch?v=1IzxLVgvZi8 (get some ideas from here)

On the 3rd minute x 2 sets

100mt Sprint @75% effort + Snatch Balance @75% 2 reps

On the 4th minute x 2 sets

100mt Sprint @80% effort + Snatch Balance @80% 2 reps

On the 5th minute x 2 sets

100mt Sprint @85% effort + Snatch Balance @ 85% 2 reps

B. Conditioning

Amrap 10 min

15 Toes to bar
12 Dead Lifts (50kg/30kg)
10 Hang Power Snatch

C. Interval  Emom x 10 work

Min 1: 15-20 wall balls
Min 2: 15-20 Hands Release Push ups

D. Core work

Weighted Hyperextensions x 10 reps 3 sets (Hold on top)
Hollow work accumulate 120 sec

27.5.16 (Friday)

A. Skill

Spend 15 min on handstand Balance

B. Emom x 12 skill/strength

Min 1: Push Press x 3 reps @ 80%
Min 2: 2 Strict Pull ups + 3-5 Bar Muscle ups
Min 3 : Rest

C. Gymnastics Strength

Not for time but for quality (Rest as much as you like between reps or exercises)

10 Strict Deficit Hollow HSPU
15 Strict Hollow HSPU
10 Bulgarian Ring Dips
15 Strict Hollow Ring Dips with palms facing outward on top

Rest 3 min

Then execute on unbroken set of Strict Push ups

D. Conditioning

For Time

50 Box Jumps
25 Alternate Pistols
40 Box Jumps
20 Lunges with bar overhead 40kg/25kg
30 Box Jumps
150mt Sled push ( 30/20kg)

25.5.16 (wednesday)

A. Olympic Skill Transfer

Warm up with the following complex:

3 Tall Jerk/ 3 Muscle Clean/ 3 Clean Sot Press

1.Push Press x 3 reps @80% x 3 sets
2. 1 Front Squat + 2 jerk dips @ 90% of best jerk x 4 sets

B. Olympic Weightlifting Cycling

Emom x 6

Min 1: Clean and jerk @ 60% x 5 reps (touch and go)
Min 2: Clean and jerk @ 65% x 5 reps (touch and go)
Min 3:Clean and jerk @ 70% x 4 reps (touch and go)
Min 4:Clean and jerk @ 75% x 4 reps (touch and go)
Min 5:Clean and jerk @ 80% x 3 reps (touch and go)

C. Strength and skill

1.Back Squat 3 sets x 6 reps @80%
2. Practise a skill

D. Conditioning

For Time

3 Rope Climbs
21 Thrusters (43-30kg/30-25kg)
2 Rope Climbs
15 Thrusters
1 Rope Climb
9 Thrusters

24.5.16 (Tuesday)

A. Conditioning

Tempo Intervals on the 3rd min

2rnds (rotating)

1. Row 400mt + 15-21 Wall Ball
2. Run 400mt + 15-21 Kipping Pull ups
3. 100 du + 10-15 Kipping Ring Dips


B. Strength

Dead lift : 

1 set x 20 reps @ 5kg more than last week
+ 3 sets x 10 reps @ 5kg more than last week
Rest as needed between sets

C. Gymnastics Test

1.Max Reps Strict Mu
2. Max reps Strict Hspu
3. Max Lsit hold

D. Conditioning

For Time

200mt Farmer walk
100mt Sled (30kg/20kg)
50mt Handstand walk

23.5.16 (Monday)

A. Olympic Weightlifting

Warm up with the following Complex :

3 Snatch Pull/3 Muscle Snatch/3 Snatch Balance

1. 3 sets  Snatch Balance x 3 reps @80%
2. Build a single set of a 2rep Snatch up to 80%

B. Strength

1. 4-5 sets Front Squat x 2 reps
2. 4 sets of 2 (left arm up) +2 (right arm up) pull ups on rope followed immediately by a leg less rope Climb

C. Conditioning

100mt sprint (you can do it in shuttle 5 x 20mt)
   10 reps of Power Clean (60kg/40kg)

Rest 1 min

100mt sprint (you can do it in shuttle 5 x 20mt)
   8 reps of Power Clean (70kg/50kg)

Rest 1.30 min

100mt sprint (you can do it in shuttle 5 x 20mt)
   6 reps of Power Clean (80kg/60kg)

Rest 2 min

100mt sprint (you can do it in shuttle 5 x 20mt)
   4 reps of Power Clean (90kg/70kg)

21.5.16 (Saturday)

A. Skill/Stregth

Emom x 18

Min 1: OHS x 3rm or 6rm alternate Heavy Lunges
Min 2: Rest
Min 3: Handstand walk 10-20mt
Min 4: Rest
Min 5: 10-15 Swings 32/24kg
Min 6: Rest

B. Conditioning

Run or Row (Tempo stride)

4 sets

Run 400mt run 1.20 min-1.30min
Jogging 200mt 1.20min-1.30min

C. Metcon

Amrap 10 min

15 Toes to bar
20 Jump over Box
15 Hands Release Push ups

D. Core

Hollow Rock accumulate 3 min
Hyperextension ghd 3-4 sets x 10 reps  

20.5.16 (Friday)

A. Olympic Weight Lifting

Warm up with :Muscle Clean/ Paused Front Squat/Push Press/ Clean Sot Presses

Then build 85% Clean and Jerk (work 3 sets across @85% 2 reps with 30 sec rest)

*In case your shoulder feel weak work only your clean

B. Strength

Back Squat 6 sets x 5 reps @ 80%

C. Conditioning

Emom x 3-4 rnds

Min 1: 8 - 10 Power Snatch (60% or above you choose the weight)
Min 2: 3-5 Ring Muscle ups + 5 Ring Dips
Min 3: Amrap sled for Distance (40kg/30kg)
Min 4: Rest

D. Cool Down

18.5.16 (Wednesday)

A. Olympic Weight Lifting

Warm up with : Cross over Symmetry

Clean Sot Presses/ Jerk Dips / Tall Jerks

Then Build a Power Clean and jerk up to 85%

B. Barbell Cycling 

Drop -5kg to -7.5kg and Emom x 5

3 to 5reps Touch and go Shoulder to overhead
*All reps must be touch and go

C. Strength 

Front Squat

6 sets x 2 reps @80%

D. Conditioning 

For Time

100 du
21 OHS (60-50/40-30kg)
75 du
15 OHS
50 du
9 OHS

*Every time you brake du 1 rnd of Cindy

E. Cool down

1000mt Run or Row + Foam Rolling + Plyo Cross over symmetry https://www.youtube.com/watch?v=a0BfyUyzslc

17.5.16 (Tuesday)

A. Conditioning

On the 5th minute x 3 sets

Row 1000mt + 20 Box Jumps
*In case you can not keep up with the pace reduce mt to 900-850mt

B. Strength

Dead lift : 

1 set x 20 reps @ 5-10kg more than last week
+ 3 sets x 10 reps @ 5-10kg more than last week
Rest as needed between sets

C. Conditioning

Amrap 7 min

10 Hang power Clean @70%
10 Strict HSPU

D. Conditioning

Amrap 6 min

1 leg less rope climb
10 Burpees
1 Rope Climb with Legs
10 Burpees

16.5.16 (Monday)

A. Olympic Weight Lifting

Warm up with the following complex, 5 reps per exercise :

Snatch Pull/Muscle Snatch/Sot Press/Snatch Balance

Then build full Snatch up to 85% and do 3-4 sets @ 85% x 2 reps (Rest 15-30 sec between reps and on the second rep stay 2-3 sec on bottom position)

B. Strength

1.Front Squat 5-6 sets x 4 reps (@80%- 
2. Complex 1-3 Strict Toes to Rings + 1-2 Strict Muscle ups

*Optional 4-5sets of Snatch Pulls x 5 reps @ 100%. Εδώ θα πρέπει να τα κάνετε μόνο εαν νιώθετε ότι έχετε αδυναμία στο ξεδίπλωμα και φυσικά την απαραίτητη φυσική κατάσταση για να μην συσσωρεύεται παραπάνω κούραση (not compulsary)

C. Conditioning

For Time

21/15/9 reps

Chest to bar pull ups
Shoulder to Overhead (70-65kg/50-40kg)

D. Interval Alternate Emom x 10  Tempo pace

Odd: 15-20 wall ball (these have to be @ 80% effort and finish in 40-45 sec)
Even: 15-20 Hands Release Push ups

14.5.16 (Saturday)

A. Skill

Spend 15 min on a skill

B. Strength 

Build a heavy complex of 3 Push presses behind neck (Snatch Grip) + 2 OHS with 2 sec pause on bottom

Then do 3 set across at the same weight with 2 min rest between sets

C. Interval Emom x 8 

1. 1 + 1/2 Leg less rope climb
2. 40mt medium to heavy sled push

D. Conditioning 

On every 2 min x 3 reps x 2 sets (Rest 3 min between sets)

Run 400mt/350mt (In case you canot keep up pace 300mt)

E. Core work

Hyperextensions and L sit work

13.5.16 (Friday)

A. Olympic Weight Lifting

Warm up with :Muscle Clean/ Paused Front Squat/Push Press/ Clean Sot Presses

Then Establish a max clean and jerk for the day

B. Strength

1.Front Squat 5 sets x 2 reps @ 80%
2. Strict Deficit HSPU 4-5 sets x 3-5 reps for quality
*Rest as needed between sets

C. Conditioning

For Time

9/7/5

Squat Clean 60/43 kg
Muscle ups

D. Tempo Conditioning

Row 2000mt @ 80%

11.5.16 (Wednesday)

A. Olympic Weight Lifting

Warm up with :

Clean Sot Presses/ Jerk Dips / Tall Jerks

Then Build a Power Clean and jerk up to 80%

B. Barbell Cycling 

Drop -5kg and Emom x 5

3 to 5reps Touch and go Shoulder to overhead
*All reps must be touch and go

C. Strength 

Back Squat

5 sets x 3 reps @80%

D. Conditioning Tempo 

Emom x 16

Min 1: Alternate DB Snatch 10-16 reps (30-17kg)
Min 2: 16-20 Jump over Box
Min 3: 14-18 Swings (32-24kg/24kg-20kg)
Min 4: Alternate Pistols or Heavy Lunges 10-16 reps
*You should choose a rep range that you can finish in 45 sec

10.5.16 (Tuesday)

A. Conditioning

On the 4th minute minute x 4 sets alternate :

A.600mt Row + unbroken Toes to bar (when you brake rest up to the 4th minute)
B.600mt Row + 25 burpees over Rower

B. Strength

A.Dead lift : 

1 set x 20 reps @ 50% of 1RM
+ 3 sets x 10 reps @ 50%
Rest as needed between sets

B. Strict Muscle ups 3 position 

4 sets x 2reps or 6 sets x 1 rep (at each position hold 1-2 sec, Pull/Transition and bottom position/ Top position with palms facing outwrad, you can scale it from Box)

C. Conditioning

For Time

100 wall ball
150 DU

D. Finisher (not compulsary, εάν θέλετε το κάνετε)

6 rnds of

10mt Handstand walk
  1 Rope Climb

9.5.16 (Monday)

A. Olympic Weight Lifting

Warm up with the following complex, 5 reps per exercise :

Muscle Snatch/Sot Press/OHS/Kang Squats

Then build a max Snatch for the day single reps

B. Strength

Front Squat 5 sets x 2 reps (@80%- you can do 3 sets if you want to have fresh legs for the wod)
Heavy Hollow Pull ups 3 sets x 3 reps

*Optional 4 sets of Snatch Pulls x 3 reps @ 100%. Εδώ θα πρέπει να τα κάνετε μόνο εαν νιώθετε ότι έχετε αδυναμία στο ξεδίπλωμα και φυσικά την απαραίτητη φυσική κατάσταση για να μην συσσωρεύεται παραπάνω κούραση (not compulsary)

C. Conditioning

For Time 

10 Strict Deficit HSPU 
10 Strict Chest to bar Pull ups (feet must be straight and forward from the pull up bar)
10 Squat Snatches (60kg/40-30kg)
20 Strict Hspu with ab mat and 2 x 5kg plates
20 Chest to bar pull ups
20 Power Snatches
30 Kipping Hspu
30 Pull ups
30 OHS 

D. Core

Accumulate 2 min in Hollow Position
Accessory Work 3-5 sets x 5 reps Hollow Ring Push ups (not compulsary )

7.5.16 (Saturday)

A. Strength

Warm up with tall jerks and jerk balances

Build a heavy (75-80%) Jerk from Racks and then

Emom x 8, 1-2reps of  Split or Power Jerks

B. Gymnastics

For Time

75 Chest to bar Pull ups

C. Conditioning

4-5 sets of

800mt Run (Run at your tempo mode i.e. 3 min)
400mt Jog (Jog 400mt in 3 min)

D. Core work

L sit
Ghd work
Hyperextensions

6.5.16 (Friday)

A. Olympic Weight Lifting and Barebell Cycling

Warm up with Muscle Snatches/ Sot Presses and 3 position Snatches

Then quickly build a heavy Snatch up to 80%, drop - 10kg and

Emom x 6

5 touch and go Power Snatches

Rest 1 min drop -5kg and 1-3 reps touch and every 30 sec for 3 minutes

B. Strength

3 sets x  3 reps of Heavy Front Squat
* During rest practise your handstand walk including at your front squat warm up sets

C. Conditioning

For Time

7 rnds

7 reps of Power Clean (43kg)
7 reps of Thrusters
7 reps of bar facing Burpees

D. Cool Down and Stretch

4.5.16 (Wednesday)

A. Olympic Weight Lifting

Warm up with : Muscle Cleans/ Clean Sot Presses/ Power Cleans/ Tall Jerks

Then work up to 80% of your best Clean and jerk and do 2 reps of 1 Clean + 1 Split Jerk + 1 Power Jerk

B. Strength

3-4 rnds of

1. Push Press x 3 reps
2. Strict Toes to bar x 3-5 reps  

C. Conditioning

For Time

5 rnds of

7 Hang Power Cleans (60-50kg/ 40-30kg)
5 Ring Muscle ups or 10 Ring Dips
2 Rope Climbs

D. Cool Down

3.5.16 (Tuesday)

A. Strength

4 rnds of

Back Squat 5 reps heavy
Strict HSPU 3-5 reps (deficit)

*Rest as needed between reps

B. Conditioning (Tempo)

Row 3 min work/ 1 min rest until you accumulate 3000km

C. Conditioning (wod)

Amrap 10 min

50 du
10 Back Squat (60kg)

D. Core

Accumulate 2-3 min Hollow Hold

2.5.16 (Monday)

A. Olympic Weight Lifting

Warm up with 5 reps of complex : Muscle Snatch/ Sot Press/ Snatch Balance

Then work your way up to a 2 rep @ 80% of Full Snatch and finish

B. Strength

3-4 rnds of

2 Reps of Snatch Balance + 1 OHS
1-2 Rep of Hollow Strict Muscle up (you can use weighted without loosing the hollow position)
3 Reps of Hollow Weighted Pull up

C. Conditioning

For time : https://www.youtube.com/watch?v=nwaJL0B2pt8

10 rnds of

12 Dead Lifts (70kg/47kg)
  9 Hang Power Cleans
  6 Push Jerks

D. Cool Down