Month

Ιούνιος 2017
LEVEL 2 Strength-18min Every 1:30 x 10sets 2 split jerks , increase load every 2 set if technically acceptable, otherwise focus on form not on load. Immediately followed by Emom x 3min 1 split jerk , AHAP 5min transition time Metcon-9min 5 rounds for time 15 Kb swings 32/24kg, 24/16kg 15 ring rows 15 push...
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Warm up + assistant work 20 min Mobility 10min board briefing +transition time LEVEL 2 + LEVEL 1 Partner Wod -20min mixed levels teams 1)ath a. rows or ski or assault 250m ath b. Performs T2b or kn2els or kn2ch athletes change every 250m row when each athlete complete a full round (T2b),jump to the...
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LEVEL 2 Strength-15min 15 min to establish 1max rep of Power Clean + Hang squat Clean 5min transition time Metcon-13min Amrap in 13min 5/3 ring mu , if use band assistance , Perform 6/4 per round 10 alternating step lunges – back rack rx plus :60/40 rx :45/30 10 burpees over the bar LEVEL 1...
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LEVEL 2 Strength – 18min Every 1:30 x 4 sets Snatch above knees + Snatch below knees Every 1:30 x 4 sets Snatch Below knees + Floor every 2min x 3 sets 2 Snatches 5min transition time Metcon – 10 min 3rounds for time 15 Box jump overs 12 Overhead squat rx plus:50/35 ,rx:35/25 9...
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LEVEL 2 Strength-16min Every 2min x 8set 8 bench press 16 t2rings 5min transition time Metcon- 9min Amrap in 9min 8 Kb snatch each arm 24-32/16-20 8 thrustersr rx plus: 45-60/30-40 rx:35-45/25-35 8 C2b LEVEL 1 Strength-16min Every 2min x 8set 8 Kb strict press each arm 12 mb Russian twists 5min transition time Metcon-9min...
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LEVEL 2 Strength – 18min Every 1:30 x 4 sets High Hang Snatch+ Hang Snatch Every 1:30 x 4 sets Snatch Above knees + below knees every 2min x 3 sets 2 Snatches 5min transition time Metcon -10min “JT” 21-15-9 Handstand push ups Dips Regular Push Ups LEVEL 1 Strength-18min Every 2min x 9sets 20”...
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