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Mercoledì 22 Febbraio 2023
PROGRAM
OFF SEASON
Front squat
3 x 2 75%
3 x 1 85%
3 x 1 90%
Dopo ogni set 3 squat jump
Military press
1 x 6 60%
1 x 4 70%
4 x 2 80% isometria 2” davanti agli occhi in salita
2 x 4 70% esplosivi
PRE SEASON
Military press
1 x 6 60% 1 x 4 70% 4 x 2 80% isometria 2” davanti agli occhi in salita 2 x 4 70% esplosivi
5 superset
3-5 deficit handstand push up (maggior deficit possibile)
3-5 slow strict toes to bar
IN SEASON
7 rounds
4 back squat 80%
directly into 200m run afap
rest as needed
CLASS PLUS
Overhead squat
5 x 3 80%
WORKOUT OF THE DAY
COMPETITOR
For time:
50 cal skierg
50 american swing 24/16kg
50 toes to bar
50 box jump over
50 sumo deadlift high pull 40/30kg
50 burpee
CLASS
CONDITIONING
23 min amrap
Team wod x3 / Team wod x2 / Individual
60/50/30 cal bike
60/50/30 dumbbell hang power clean 2x25/2x15
60/50/30 med ball sit up
60/50/30 box jump over
60/50/30 sumo deadlift high pull 40/30kg
60/50/30 burpee
ENDURANCE
40 min amrap
30 cal ski erg
30 sit up
30 box jump over
30 kb sumo deadlift high pull 24/16kg
30 burpee
2 min rest
EXTRA
BODY ARMOR
4 superset
6-8 Dumbbell high pull
8 Russian sit up kettlebell
MOBILITY
COMPETITOR Ski erg -> row Ale 23’16” Nik 24’24” Ciccio 20’57” Domenico 21’08”