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Martedì 27 Agosto 2024
PROGRAM
OFF SEASON
BODY ARMOR
Weighted strict pull up (aumentare il carico rispetto a settimana scorsa)
7 x 6-4
4 round
max ub oblique knee rise sx
20" rest
15-12 dumbbell bent over row sx
20" rest
max ub oblique knee rise dx
20" rest
15-12 dumbbell bent over row dx
20" 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
Every 1'30" x 6
max ub bar muscle up
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Clean & jerk
3 muscle clean from hip 3 front squat 3 jerk from split (or squat jerk)
3 x eb
2 muscle clean 2 paused jerk (dip)
1 x 50%
2 x 60%
2 power clean 2 paused jerk
1 x 65
2 x 70
1 squat clean 2 paused jerk
1 x 75%
4 x 80%
power clean stop 1” receiving pos
3 x 3 70-80%
clean pull
1 x 3 100%
1 x 3 105%
2 x 3 110%
WORKOUT OF THE DAY
COMPETITOR
STAMINA
4 round
In 2 min
18 ghd sit up
amrap pull up
1 min rest
CONDITIONING
For time:
3 round
1000m row
2 min rest
BODY ARMOR
every 1'30" x 5
10-12 reverse fly
CLASS
CONDITIONING
team wod
In 24 min, I go you go
70/50 clean and jerk 60/40
100/70 toes to bar
100/70 burpee box jump over*
100/70 toes to bar
70/50 clean and jerk 60/40
then amrap
burpee box jump over*, I go you go
*un box per team