Month

Οκτώβριος 2017
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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Muscular Endurance Day LEVEL 2 + LEVEL 1 15 min Mobility “28 of October” Anniversary Wod 28min amrap of 28 Push ups 28 Plate snatches L2:15/10 , L1:10/5kg 28 Squats 19 C-ups 40 Sit ups 28 Ring Dips or parallel Dips L1:Box Dips 28 Pull-ups 28 Squats
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Cardiorespiratory Endurance Day Part a -25min 200m run 30”rest 400m run 30” rest 200m run 1min rest 800m run 1min rest 1000m run 1min 800m run 25min time cap if you finish before the cap,do amrap 10wall ball / 10 box jumps. *you can also perform the box jumps first. score a:total run time ,...
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Skill Day Warm up + assistant work 15min Mobility 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...
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