.png){kind=small}
Mercoledì 3 Agosto 2022
PROGRAMS
PRE SEASON
3 press 3 push press
1 x 80% press
1 x 85%
4 x buffer 1
hang muscle snatch
4 x 6 buffer 1
Gymnastic
every 1:20 min x 5
50% max ub ring muscle up
5 superset
6 strict toes to bar
max ub toes to bar
10-15 V-up
10-15 pike pulse
2 min rest
IN SEASON
Gymnastic
every 1:20 min x 5
50% max ub ring muscle up
5 superset
6 strict toes to bar
max ub toes to bar
10-15 V-up
10-15 pike pulse
2 min rest
10 min amrap
7 bouncing muscle snatch 60/40
7 strict pull up
7 db burpee step over 2020/1010
CLASS PLUS
5-4-3-2-1
muscle clean (ramping)
5 x 3
hang power clean, buffer 1
WORKOUT OF THE DAY
COMPETITOR
for time
30 pistol squat alt
21 deadlift 100/70
30 box jump
30 pistol squat alt
15 deadlift 100/70
30 box jump
30 pistol squat
9 deadlift
30 box jump
CLASS
CONDITIONING
for time
4 round
7 deadlift 100/70
14 handstand push up
21 burpee
49 double unders / 21 du / 98 single under
16 min time cap
BODY ARMOR
5 min amrap
kb russian sit up, 30"R 30"L
ENDURANCE
32 min emom
A. 2-3 wall climb
B. amrap burpee
C. max double under / single under
D. amrap cal bike
EXTRA
AEROBIC CAPACITY
10 round (not for time)
200m run
5 burpee over the obstacle (100cm)
60m farmer carry 2x32/2x24
MOBILITY