Category

WOD
Conditioning Intervals of 4 min Work : 3 min recovery  Level 2 flow: A1-A2-A3-A1-A3. Level 1 flow: A2-A3-A1-A2-A1 A1. A1. 4 min AMRAP Rx+ 6 C2B/ rx Pull ups/ L1 10 ring rows Rx+ 9 Pushups low parallets / rx floor push ups / L1 modified push ups 12 Jumping squats/ L1 9reps 3 min...
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**The last 2 weeks of the gymnastics skills cycle, we will compress it in one,in order to begin earlier with the muscular endurance cycle. LEVEL 2 + LEVEL 1 15min warm up + board briefing Part a i)10min Hspu drills 5min Work with the coaches on establishing perfect body form and mechanics on HSPU. Athletes...
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CAPACITY  – Active rest day LEVEL 2+LEVEL 1 20min Mobility+Foam rolling 10min board briefing + transition time LEVEL 2 3 rounds for quality – count nothing -17min EMOM 0-1:15 t2b 1-2:12 Hspu 2-3:10 thrusters @30/20kg *dont go heavier – keep it fresh and hungry for the test week 3-4:8 Power Snatches touch n go 4-5:4...
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CARDIORESPIRATORY  ENDURANCE LEVEL 2 + LEVEL 1 Part a.-19min For total reps Tabata Row/ski/ab(kcals) or kb sdlhp 24/16kg or run 100m(count nothing,just run the distance in the 20″cap) x 8 sets (4min) 1min rest Tabata Box Jump Overs x 8sets (4min) 1min rest Tabata T2R x 8sets (4min) 1min rest Tabata Burpees x 8sets (4min)...
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STRENGTH DAY LEVEL 2 Part a. – 34:30min Complete 3 rounds – 18min Work Every 1:30 0-1:30 : 3 Front Squat @ try to reach fast your 81-85% and work at this load. At the last round/last set go AMAP (As Many As Possible ) 1:30-3:00 : 3 Front Squat 3:00-4:30 : AMAP of Strict...
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Coaching Point: TΕΛΕΥΤΑΙΑ ΕΒΔΟΜΑΔΑ ΠΡΙΝ ΤΑ ΤΕΣΤ ΤΟΥ ΠΡΩΤΟΥ ΜΕΓΑΚΥΚΛΟΥ ΑΕΡΟΒΙΑΣ ΙΚΑΝΟΤΗΤΑΣ. Ο ΑΣΚΟΥΜΕΝΟΣ ΠΡΕΠΕΙ ΝΑ ΠΙΕΣΕΙ ΤΙΣ 3 ΠΡΩΤΕΣ ΗΜΕΡΕΣ ,  ΚΑΙ ΝΑ ΧΑΜΗΛΩΣΕΙ ΕΝΤΑΣΗ ΤΙΣ 2 ΤΕΛΕΥΤΑΙΕΣ, ΩΣΤΕ ΝΑ ΚΡΑΤΗΘΕΙ ΦΡΕΣΚΟΣ ΓΙΑ ΜΙΑ ΚΑΛΗ ΕΒΔΟΜΑΔΑ ΜΕΓΙΣΤΗΣ ΕΝΤΑΣΗΣ. #TRAIN SMART , #STICK TO THE PLAN , #GET RESULTS   CARDIORESPIRATORY ENDURANCE DAY Part a....
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