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Mercoledì 3 Luglio 2024
PROGRAM
IN SEASON
STRENGTH
Front squat
front squat 2” bottom 1 x 3 50%
1 x 3 60%
1 x 3 70%
front squat
1 x 5 80%
4 x 5 83%
GYMNASTIC
Handstand walk sprint
5 x 30m afap
1’ 30” rest
CLASS PLUS
Deadlift
1 x 5 70%
1 x 3 75%
1 x 2 80%
1 x 1 85%
1 x 3 75%
1 x 2 80%
1 x 1 90%
F*CK THE WEAKNESS
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
Individual: 3 round, rest 1:1, time cap 35'
Team x2: 6 round, relay mode (un round a testa), time cap 42'
Team x3: 8 round, I go you go, una skill a testa mantenendo sempre lo stesso ordine, time cap 50'
For time:
30 kettlebell thruster 2×16/2×12
25 burpee box jump over
30 alternate db snatch 25/17.5
500/400m row
CLASS
CONDITIONING
For time
21-15-9 ripetizioni di
one arm kettlebell cluster 24/16
chin up
Time cap: 8 min
BODY ARMOR
10min emom
30” max kettlebell row
30” max hang muscle clean
odd: braccio destro
even: braccio sinistro
Stesso carico utilizzato nel conditioning
2round+3 bbjo