1/2/16 (Monday)

Session 1:

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

A. 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. Establish a max Complex in Snatch Pull and Full Snatch
*Aim to lift 2,5 or 5kg more than the last time

C. Conditioning

Amrap 5 min

Power Snatch @65kg/45kg (or at 65%)
*Strategy the way you are going to do it i.e. Touch and go or 1 rep at a time?


Session 2:

C. Gymnastics Body Pyramids

3-4 rnds of

3 Strict HSPU Deficit/ 4 Strict HSPU / 5 Tempo Ring Dips/ unbroken HSPU Kipping

Rest 2 min between rnds and 30-15 sec between exercises

D. Conditioning

6 rnds of

On every 2nd minute

21/15(men)-15/12kcal(women) + 10 burpees over Row

*In case you can not keep up with the pace reduce the number of Burpees

E. Core

Accumulate 2 min of static Hollow Rock
Accumulate 2 min of Static Hyperextension on Ghd with light weight

30/1/16 (Saturday)

A. Conditioning

For Time

(Time cap 25min)

5km Rowing

B. Olympic Strength

Option 1: Build a 2 rm Clean
Option 2: Build a heavy 2RM Clean from Blocks (in case your back is sore)

C. Conditioning

Amrap 5 min

5 Bar Muscle ups or (6 Ring Dips)
8 Squat Cleans @ 65%

D. Finisher

300 du * every time you brake 50mt Heavy Farmer walk or 50mt 30kg/20kg Sled push

or

100 Swings * every time you brake 50mt Heavy Farmer walk or 50mt 30kg/20kg Sled push

29.1.16 (Friday)

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

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 3 RM Split Jerk

Then 4 sets of 3RM Front Squat + 1 set back off set @ 90% from your last set

C. Conditioning

For Time

21/15/9

Shoulder to Overhead (70-50kg/50kg-30kg)
Chest to bar Pull ups

D. Core

For Time

50 Ghd Sit ups

or

75 Renegade Rows 15kg dumbells/10kg

27.1.16 (wednesday)

Session 1:

Α. Emom x 8 Strict Gymnastics

1. Strict Tempo Toes to bar 3-5 reps odd
2. Strict Tempo Ring Dips 5 reps even (3 sec down/1sec hold/ 2 sec up/ 1 sec Hold) even

Rest 2 min

Emom x 8 Kipping Gymnastics

1. 10-15 Toes to bar odd
2. 8-12 Ring Dips even

B. Barbell Cycling

With medium to heavy weight

On every 30 sec x 8 min

1 rep of Power Snatch + Hang Squat Snatch + OHS

Session 2:

C. Conditioning

For Time

3 rnds of

3 Rope Climbs
15 Dead Lifts (50%) or 15 heavy Swings
20 Box Jumps

D. Gymnastics Conditioning

For Time

60-80mt Handstand walk

26.1.16 (Tuesday)

A. Strength Complex

 In 15 min quickly build a heavy (NOT MAX) Bear Complex

B. Interval Emom x 8 Work

5-3 Bear Complexes @ 60% (aim to finish at no more than 45 sec) odd
50 -60 Du even

C. Conditioning

For Time

1000mt Run
35 Front Squats (50/40kg)
35 HSPU Strict (you can use deficit)

Rest 3 min

For Time

100 wall ball (9kg/6kg)
*every time you brake 20 hands release push ups penalty

D. Cool Down aerobic restoration 7-8 min

25.1.16 (Monday)

Session 1:

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

A. 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. Establish a max Complex in Snatch Pull and Full Snatch


C. Conditioning

For Time

3 rnds of

10 Power Snatches @ 60% /65%/70% (add 5% at every round)
30 Burpees over Bar


Session 2 :


D. Gymnastics strength

3 rnds of

1-3 Strict Muscle ups or From Box, Rest 30sec, 1 rep of legless Rope Climb, Rest 30 sec, 5 Reps of heavy Pull ups

Rest 2 min between rnds

Then 1 max rep set of unbroken Chest to bars kipping or Butterfly

E. Interval work

40 Kcal Row
Rest 1 min
35 Kcal Row
Rest 50 sec
30 Kcal Row
Rest 40 sec
25 Kcal Row
Rest 30 sec
20 Kcal Row
Rest 20 sec
10 Kcal Row

F. Core Work

Accumulate 2 min in each exercise

Lsit
Hollow Hold

23.1.17

A. Conditioning

Run or Row

Interval @ 80-85% at Threshold / Active recovery @ 65-70%

1000mt @ Threshold - 500mt Active Recovery
  800mt @ Threshold - 400mt Active Recovery
  600mt @ Threshold - 300mt Active Recovery
  400mt @ Threshold - 200mt Active Recovery

B. Conditioning (Prior to wod Crossover symmetry)

With a Running Clock

a. At the 0:00 min

For Time

21/15/9 reps

Strict Pull ups (option chest to bar)
Strict HSPU (option Deficit)


b. At the 8.00 min

For Time

100 Hands Release Push ups
* First time you brake 20 du , second time you brake 30 du, third time you brake 40 du.....

c. At the 16 min

Amrap 10 min

40mt Heavy Lunges (20kg each arm)
40mt Sled (40/30kg)
  2 Rope Climbs with legs