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Mercoledì 2 Novembre 2022
NEWS
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Scarica Spaces by Wix e cerca BM Forum.
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PROGRAM
OFF SEASON
Emom 15
A - 5 push press 70%
B - 3 push press 80%
C - 1 push press 85%
8 min emom
3-5 Ice cream maker
8 min emom
10-20" dragon flag
Gorilla row kb + reverse fly Dumbbell
4 x 8/8 + 8 Buffer 1
PRE SEASON
Emom 15
A - 5 push press 70%
B - 3 push press 80%
C - 1 push press 85%
8 min emom
3-5 Ice cream maker
8 min emom
10-20" dragon flag
For quality
5 round
25 ghd sit up
1 legless rope climb
IN SEASON
every 3 min x 5
15 cal skierg
7 barbell bent over row, buffer 1
12 min (medium pace)
15 med ball ghd sit up
1 deadlift 160/125
200m run
CLASS PLUS
Back squat pausa 2" bottom position
1 x 4 50%
1 x 4 60%
1 x 2 70%
1 x 2 75%
1 x 1 80%
Find 1RM 2" bottom (uscita fluida dalla buca)
WORKOUT OF THE DAY
COMPETITOR
5 round
In 2 min
200 m run
amrap thruster 60/40kg
rest 1 min
CLASS
CONDITIONING
4 round, 32 min
A. 2 min, 1:30 on :30 off
max cal row
B. 2 min, 1:30 on :30 off
max med ball sit up
C. 2 min, 1:30 on :30 off
max alternated kb clean and jerk
Elite: 32/24
Rx: 24/16
Scaled: 16/12
D. 2 min, 1:30 on :30 off
burpee tuck jump
Score 1: A+B+D
Score 2: C
ENDURANCE
4 round, 32 min
A. 2 min, 1:30 on :30 off
max cal row
B. 2 min, 1:30 on :30 off
max med ball sit up
C. 2 min, 1:30 on :30 off
max cal ski erg
D. 2 min, 1:30 on :30 off
burpee tuck jump
EXTRA
BODY ARMOR
8 min emom
odd: 12/15 db french press
even: 10/12 dumbbell high pull
MOBILITY
Da scemo Ho fatto
14
10
8
7
7