.png){kind=small}
Venerdì 11 Novembre 2022
PROGRAM
OFF SEASON
Deadlift 3" fino al ginocchio
1 x 4 50%
2 x 4 60%
Deficit 4cm deadlift
1 x 4 70%
4 x 4 buffer 1
Ring push up 4110 tempo (concentrica esplosiva)
5 x 6-8
Pallof press
4 x 8 buffer 1
PRE SEASON
Deadlift 3" fino al ginocchio
1 x 4 50%
2 x 4 60%
Deficit 4cm deadlift
1 x 4 70%
4 x 4 buffer 1
(post metcon)
Ring complex
5 set
max time L-sit
max ub strict ring dip
max ub ring dip
max time L-sit
2 min rest
IN SEASON
15 min emom, afap
30 double under
2 deadlift 140/100
(post metcon)
every 3 min x 5
1 legless rope climb
1 rope climb
15/12 cal skierg
CLASS PLUS
Deficit 4cm deadlift
1 x 4 70%
4 x 4 buffer 1
WORKOUT OF THE DAY
COMPETITOR
4 min amrap x 3
5 ring muscle up
10m handstand walk
5 sandbag clean 70/50kg
rest 1 min
Ad ogni amrap si riparte dall’inizio, lo score e la somma totale delle ripetizioni.
CLASS
CONDITIONING
team wod x3/x2
22 min amrap, I go you go
3/2 rope climb
35/25 handstand push up
35/25 hang power clean 70/45
55/41 cal bike
ENDURANCE
27 min amrap
50/40 cal row
30 push up
25 double hang power clean 2020/1515
EXTRA
AEROBIC POWER
3 x 2 min on 1 min off
max effort burpee over the bar (lateral)
MOBILITY