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Mercoledì 7 Maggio 2025
PROGRAM
PRE SEASON
STRENGTH
Press
3 press 3 push press
3 x 80% press
2 press 3 push press
3 x 85% press
1 press 3 push press
3 x 90% press
BODY ARMOR
Dumbbell bench press
5 x 12/15
90" rest
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
15 min practice
handstand walk
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
GYMNASTIC
Parte A
5 superset
5 hips to bar/ring
10 hollow body rock
8 set
2-5 muscle up / strict pull up
Parte B
15 min
Handstand walk practice
Handstand push up practice
WORKOUT OF THE DAY
COMPETITOR (1)
BENCHMARK: Nicole
20 min amrap
400m run
max unbroken pull up
AEROBIC CAPACITY
30 min
row at medium pace
CLASS (c2)
STRENGTH
In 12 min
find 1rm of
1 high hang squat clean + 1 hang squat clean + 1 squat clean tng
SKILL
every 2 min x 6
1 high hang squat clean + 1 hang squat clean + 2 squat clean
handstand push up progression
CONDITIONING
Team wod x3/x2
12 min amrap
33/22 cal air bike
24/16 handstand push up [double dumbbell push press]
6 synchro in tre / 12 Igyg squat clean 60/40
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