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Mercoledì 7 Dicembre 2022
PROGRAM
OFF SEASON
Push press
1 x 6 60%
1 x 4 70%
4 x 4 80%
Dumbbell lat fly + front raises
4 x 6+6
Pistol squat from box stop 2" bottom
4 x 5 buffer 2
PRE SEASON
Push press
1 x 6 60%
1 x 4 70%
4 x 4 80%
Handstand walk sprint
every 2 min x 6 set
15m for time
(post metcon)
Strict ring dip
5 x max unbroken
IN SEASON
Not for time
From rack
1 jerk 80kg
200m run
1 jerk 90kg
200m run
1 jerk 100kg
200m run
1 jerk 105kg
200m run
1 jerk 110kg
200m run
1 jerk 115kg
200m run
1 jerk 120kg
200m run
1 jerk 110kg
200m run
1 jerk 100kg
200m run
1 jerk 90kg
200m run
CLASS PLUS
WORKOUT OF THE DAY
COMPETITOR
For time:
9 round
1 rope climb
2 squat snatch 80/55kg
3 bar muscle up
60 double under
CLASS
STRENGTH (Rx only)
In 12 min
6 set, carico a salire
1 power snatch + 12m overhead* walking lunge
*presa snatch,
SKILL
In 12 min
8 set
1 snatch high pull
2 hang power snatch
3 overhead squat
CONDITIONING
7 min amrap
2+2 hang power snatch 50/35
2+2 box jump
ENDURANCE
30 min emom, 40¨ on 20”off
cal bike
db snatch 20/15kg
box jump
EXTRA
BODY ARMOR
Dumbbell lat fly + front raises
4 x 6+6
AEROBIC POWER
40"on 20"off x 3
max cal row
MOBILITY