Month

Σεπτέμβριος 2017
Cardiorespiratory Endurance LEVEL 2 Part a – 20min In a time window 20min* For time: 5 x 200m run / 30”rest 4 x 400m run / 1min rest 20 min time cap (the last set of 400m run does not followed by 1min rest,you rest till 20min) 1min transition time Part b – 10min For...
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Muscular Endurance LEVEL 2 Part a-10min Emom x 10min* Toes 2 bar rx plus :8reps , rx:6reps *if scale down the mvmnt ,do 10 reps 9 Strict presses rx plus:27,5kg/20 rx:20/10-15kg 12 squat *Scale down:4/7/10 *if scale down the t2b ,do 10 reps 5min transition time 5min transition time Part b -17min For total reps...
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Skill Day LEVEL 2 Part a-15min A: Accumulate 2:30 of HS inside a 1m square – if not efficient enough, ask for coaches help or partners help to hold your feet and help you with balance 5min cap B: EMOM x 5min rx plus:7reps rx:5reps Strict HSPU* *If HSPU are easy, add tempo (3down/1up), or...
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Weightlifting Strength Day LEVEL 2 Part a. -20min Every 1min x 9 sets – 9min Snatch Above knees + Snatch Below Knees 2min Transition time Every 1min x 9sets – 9min Clean Above Knees + Clean Below Knees 4min transition time Part b. 3min amrap 7 Jerk @ 60%rm 7 Back Squat Immediately followed by...
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Cardiorespiratory Endurance Day LEVEL 2 For Quality: 0-9min 400m run 15 box jump overs 70/60cm 400m run 15 burpees 400m run 15 Overhead Squat 30/20kg 1min rest 10-19min 500m row/ski/assault or 400m run 30 pistols 500m row/ski/assault or 400m run 30 situps 500m row/ski/assault or 400m run 1min rest 20-30min Amrap in 10min 100m run...
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Strength Day LEVEL 2 Part a-24min Every 1:30 x 8sets -12min 4 Back Squat Immediately Followed by: Every 1:30 x 8sets -12min 4 Deadlift 3min transition time Part b – 7min Tabbata for max power output (kg x reps) 20”on/10”off x 6 sets – 3min Clean n Jerk 1min rest Repeat another 6 sets -3min...
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