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Mercoledì 13 Dicembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Back squat
1 x 8 60%
1 x 6 70%
1x 4 75%
1 x 4 80%
Find 4RM
Togliere 15% ed eseguire
3 x 2 massima accelerazione
dopo ogni set 5 broad jump massima lunghezza
GYMNASTIC
10' emom
10" front lever progression
CLASS PLUS
Not for time
100 ghd sit up
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
400 m run
30 m burpee broad jump
20 toes to bar
rest 1’30”
CLASS
CONDITIONING
every 2 min x 4 (24 min)
A - 15/12 cal row
amrap alternated overhead lunge 15/10 plate
B - 9 burpee box step up 2x16/2x12
amrap hang clean & jerk 2x16/2x12
C - 80m farmer carry 32+25/24+15
amrap alternated power clean 25/15
ENDURANCE
32 min amrap
12 burpee box step over
200m run
12 wall ball
12cal air bike
EXTRA
MOBILITY
BODY ARMOR
5 superset
6 reverse fly
6 zottman curl
6 banded pull down
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18'55 fatto con 500mt row