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Giovedì 31 Luglio 2025
PROGRAM
PRE SEASON
GYMNASTIC STAMINA
Every 90" x 8
max ub ring muscle up
Every 2' x 4
max ub strict/kipping ring dip (minimo 5 rep)
BODY ARMOR
Every 2' x 5
10-8 dumbbell bench press
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
4 superset
15-18 ring row
15-18 dumbbell curl
90" rest
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
Back squat
Back squat massima accelerazione
1 x 5 70%
1 x 3 80%
1 x 3 85%
5 x 3 88%
Deadlift
1 x 5 60%
1 x 5 70%
1 x 3 75%
every 90” x 6
3 deadlift 80%
Press
3 press + 3 push press
3 x 85% press
2 press + 3 push press
3 x 90% press
1 press + 3 push press
3 x 95% press
BODY ARMOR
Every 2' x 5
10-8 dumbbell bench press
4 superset
15-18 ring row
15-18 dumbbell curl
90" rest
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
15 min amrap
max unbroken toes to bar
13 dumbbell burpee box step over 2x22,5/2x15
CORE
8 min emom
max time hold box Copenhagen plank
odd: sx
even: dx
CLASS (c2)
CONDITIONING
x3/x2 team wod
28 min amrap, I go you go
90/60 cal air bike
75/50 box jump
30/20 wall walk
90 rep (sc db 2020)