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Mercoledì 27 Dicembre 2023
PROGRAM
PRE SEASON
GYMNASTIC SKILLS
Not for time:
8 round
5m handstand walk (lavorare con rampa di dischi)
6 box jump (lavorare sulla pliometria)
SPORT SPECIFIC WORK
Not for time:
10 round
3 clean & jerk 70%
3 bar muscle up
30 double under
CLASS PLUS
5 x max unbroken
strict handstand push up
(minimo 6 rep)
recupero completo
WORKOUT OF THE DAY
COMPETITOR
In 15 min
12 wall walk
then
3 round
30 pull up
20 bar facing burpee (bilanciere vuoto)
10 handstand push up
then
max m rower
CLASS
CONDITIONING
18 min amrap
1 clean
8 dumbbell devil press
16 air squat
35 double under
Elite: 90/60 - 25/17,5
Rx: 80/55 - 25/15
Scaled: 70/50 - 20/15
STAMINA
4 min amrap
press, empty barbell
ENDURANCE
28 min amrap
500m row
12 american swing 24/16
15 burpee
18 air squat
35 double under
EXTRA
MOBILITY
BODY ARMOR
4 superset
15-18 lateral rise
15-18 dumbbell curl
1416 metri