Tusday 07/05/2024
Changes on the Timetable
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Changes on the Timetable 〰️
The following week, our coaches and some of our athletes are competing in the Athens Throwdown taking place in Athens, Greece, over the weekend. Therefore, the gym will be closed on the following days:
Monday, 06/05/2024
Thursday, 09/05/2024, to Monday, 13/05/2024.
Outdoor workouts will be available on each Monday for Murph preparation.
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Strength Training Circuit
Perform 3 sets of the following exercises, resting as needed between each:
1. Narrow Feet Heels elevated Squat
Reps: 10 (1 1/4 range of motion)
Note: Perform slowly and control the movement to focus on quad activation.
2. Barbell Calf Raises with deficit
Reps: 15-20 (Using the same barbell)
Note: Maintain a controlled pace.
Reps: 15-20
Note: Keep a controlled tempo to enhance muscle activation in the hamstrings and glutes.
Conditioning - 2 Sets for Max Reps:
2 Minutes AMRAP: Assault Bike,
rest 2 Minutes
2 Minutes AMRAP: Row,
rest 2 Minutes
2 Minutes AMRAP: 20 Double Unders + 8 Burpees,
rest 2 Minutes
Extra Credit - 10-Minute EMOM (Hand Stand Skill)
Exercise: 20-second "Shift-Lift-Tap" Shoulder Taps
Rest: Optional 1-2 minute break after the 5th minute to maintain exercise quality.
Position Options:
Facing away from the wall (Most challenging)
Facing the wall
L position against the wall
L position on a box
Competition
Full Taper Session
Complete 3-4 sets of the following circuit, aiming to keep your heart rate between 110-120 BPM throughout:
Biking
Duration: 3 minutes
Intensity: 65-75% effort
Rowing
Duration: 2 minutes
Intensity: 65-75% effort
Ski Ergometer
Duration: 1 minute
Intensity: 65-75% effort
Foam Rolling
Duration: 45 seconds per major body part on each side
Body Parts: Hamstrings, quadriceps, latissimus dorsi (lats)