Wednesday 08/05/2024

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

Half Kneeling Barbell Landmine Press

  • Sets: 5

  • Reps: 5 per side each set

  • Rest: 1 minute between sets

  • Instructions: Perform lightly and quickly.

Barbell Push Press

  • Progression:

    • Set 1: 18 reps

    • Set 2: 14 reps

    • Set 3: 10 reps

    • Set 4: 6 reps

  • Rest: 90 seconds between sets

Every 90 seconds for 21 Minutes (7 Rounds):

  • Station 1

Shuttle Run: 10 (2 x 7.5m)

Wall Climbs: 3 reps

  • Station 2

Row: 10/8 calories

Strict Pull-Ups: 7 reps

  • Modification: Switch to banded pull-ups if standard pull-ups fail.

Competition

Recovery/Prep Day

Visualize all events, game plan your pacing strategies, and prepare your fueling for events.

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