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Mercoledì 20 Dicembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Military press
1 x 5 60%
1 x 5 70%
4 x 5 al 90% del 5RM di settimana scorsa
GYMNASTIC CONDITIONING
every 3 min x 4
afap
15/12 cal ski erg
6m + 6m handstand walk
lavorare a max effort sullo ski erg e su una camminata il più veloce possibile, provare a tornare indietro senza scendere dalla verticale.
CLASS PLUS
Deadlift
1 x 5 70%
1 x 3 75%
1 x 2 80%
1 x 1 85%
1 x 1 90%
1 x 3 80%
1 x 1 85%
1 x 1 90%
1 x 1 95%
WORKOUT OF THE DAY
COMPETITOR
every 5’ x 4
20 wall ball
20 kettlebell snatch 24/16kg
20 ghd sit up
20 box jump over
Segnare il tempo di ogni round
CLASS
GYMNASTIC
10 min amrap, no score
3-4 deficit strict handstand push up / handstand push up progression
4 high box jump 100/75 / 6 plyo box jump
CONDITIONING
12 min amrap
1+1 strict handstand push up
2+2 toes to bar
3+3 box jump over
ENDURANCE
for time
10 round
15 push up
10 cal bike
10 box jump over
10 v-up
5 burpee
EXTRA
MOBILITY
AEROBIC CAPACITY
every 5’ x 4
not for time
750/600m row
2’40”/2:50/2:59/3:13