Month

Οκτώβριος 2016
LEVEL 2 Strength – 16min Every 2 min x 8 set 1 clean pull below knees + 1 clean bellow knees + 1 front squat + 1 split jerk 5min transition time Metcon – 12min 42 – 21 – 7 for time pistols kb swings rx plus:32/24 rx:24/20 box jumps time cap:12min LEVEL 1 Strength...
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10min mobility warm up 10min board briefing + transition time LEVEL 2 + LEVEL 1 In teams of 3 40min time capacity Buy in : 1940m row(use the screen to be exact ) – athletes change by their team tactic, 1 athlete work at the time. Then amrap of: 28 t2rings each athlete – one...
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LEVEL 2 + LEVEL 1 Warm up + Assistant Work 25min mobility 10min board briefing transition time LEVEL 2 5min emom 3 overhead squat from the floor Rest 1min 4min emom 3 snatch balance Rest 1min 3min Emom 2snatch 2min transition time Metcon – 4min Amrap in 4 min Power Snatch Use the load, which...
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Level 2 Strength-18min Every 3min x 6 sets 8 Bench Press aprox @ 2/3 of BW 8 hollow rocks + 8 superman rocks 10m HS walk or 20» HS hold @ wall 5min transition time Metcon-8min 3 stations for total reps 0-2min :amrap burpee-pull ups rest 1min 3-5: amrap step lunges @ 40-60/25-40 rest 1min...
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Level 2 Strength-16min Every 2min x 8 sets Deadlift 10-8-8-6-6-4-4-2 add load each set + 20» L-sit 5min transition time Metcon-12min 3 rounds for time 60 DUs 40 Russian Twists alter. @ 10-15kg 20 SDHP-Russian Swing @24-32/20-24kg 10 Plate Snatches *time cap 12min Level 1 Strenght-16mim Every 2min x 8 sets odd set: 8 Back...
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LEVEL 2 + LEVEL 1 Warm up + assistant work 20min mobility 10min board briefing + transition time LEVEL 2 Every 5min x 5sets (25min) 800/600m run 15 box jumps 15 c ups LEVEL 1 Every 5min x 5 sets 600/400m run 30” left side plank hold 30” right side plank hold 8 kb thrusters...
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