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