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Mercoledì 17 Settembre 2025
PROGRAM
PRE SEASON
STRENGTH
Bench press
6-5-4-3-2-1-1-1 bench press
(carico a salire, recupero libero)
Press
1 x 10 55%
1 x 8 65%
1 x 6 70%
1 x 4 75%
1 x 10 65%
1 x 8 70%
1 x 6 75%
1 x 4 80%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
ghd sit up
5 x max ub
2 min rest
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
GYMNASTIC CONDITIONING
25 min amrap (for quality)
Opzione 1
(Mi alleno domani)
6 handstand push up (strict/kipping/wall facing)
10 pistol squat
Opzione 2
(Non mi alleno domani)
3 muscle up [5 chest to bar/8 pull up]
6 handstand push up (strict/kipping/wall facing) oppure
10 pistol squat
Opzione 3
(Faccio anche la calss)
1:30 on, 30" off x 12 (24 min, 6 round)
odd: max handstand walk
even: max ghd sit up
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING: J.T.
For time:
21-15-9 ripetizioni di...
handstand push up
ring dip
push up
GYMNASTIC & AEROBIC CAPACITY
Not for time:
5 round
10/8 strict pull up
15/12 cal ski erg
15/12 cal bike erg
CLASS (c2)
STRENGTH
Every 90" x 6
5-7 heavy double kettlebell thruster
SKILL
In 9 min
5 round
6-8 double kettlebell press
10 pistol squat progression
CONDITIONING
For time:
3 round
400m run
8 kettlebell push press dx
8 pistol squat dx [kb reverse lunge dx]
8 kettlebell push press sx
8 pistol squat sx [kb reverse lunge dx]
Time cap: 15 min
Kettlebell: 24/16
5:35