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Lunedì 28 Agosto 2023
PROGRAM
PRE SEASON
STRENGTH
emom 4’
4 deadlift 75%
4 deficit strict handstand push up*
2' rest
emom 4’
3 deadlift 80%
3 deficit strict handstand push up*
2' rest
emom 2’
2 deadlift 85%
2 deficit strict handstand push up*
2' rest
emom 2’
1 deadlift 88-90%
1 deficit strict handstand push up*
CLASS PLUS
Back squat
1 x 6 50%
1 x 6 60%
1 x 4 70%
1 x 4 80%
4 x 3 85%
WORKOUT OF THE DAY
COMPETITOR
Amrap 21’:
40 cal row
5 power cluster
30 toes to bar
7 power clean
20 chest to bar
9 front squat
Elite: 90/60kg
Rx: 80/55
Scaled: 70/50
CLASS
CONDITIONING
3 rounds for time
12 chest to bar M / 12 pull up W
400m run
12 overhead squat 50/35
400m run
time cap: 18 min
BODY ARMOR
30" on 30" off x 6
ENDURANCE
31 min amrap
12 australian pull up
12 one arm front squat 24/16
400m run
EXTRA
MOBILITY
AEROBIC POWER
For time:
30 cal ski erg
40 cal bike
2 min rest
30 cal bike
20 cal ski erg
2 + 41 (40cal +1 power cluster) RX