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Lunedì 30 Dicembre 2024
PROGRAM
PRE SEASON
Back squat
1 x 9 73%
1 x 7 78%
1 x 5 83%
1 x 7 78%
1 x 5 83%
1 x 3 88%
1 x 5 83%
1 x 3 88%
1 x 1 93%
WEIGHTLIFTING
8 min emom
1 clean & jerk 80%
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
Back squat
1 x 9 73%
1 x 7 78%
1 x 5 83%
1 x 7 78%
1 x 5 83%
1 x 3 88%
1 x 5 83%
1 x 3 88%
1 x 1 93%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
AEROBIC CAPACITY
5 round (38 min)
2 min on, 2 min off
max cal ski erg
max cal bike erg
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
(Stesso workout della class)
12 min amrap
5 squat snatch 60/40
3 burpee box jump 70/60cm
7 bar muscle up [9 chest to bar / 11 pull up]
3 burpee box jump 70/60cm
BODY ARMOR
6 min emom
odd: max ub oblique knee to chest
even: max ub romanian deadlift 60/40
CLASS (c2)
CONDITIONING
(Stesso workout della class)
12 min amrap
5 squat snatch 60/40
3 burpee box jump 70/60cm
7 bar muscle up [9 chest to bar / 11 pull up]
3 burpee box jump 70/60cm
BODY ARMOR
6 min emom
odd: max ub oblique knee to chest
even: max ub romanian deadlift 80/55
2+6