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Venerdì 14 Luglio 2023
PROGRAM
PRE SEASON
STRENGTH
4 superset
8 back squat, buffer 2
8 press, buffer 2
1 min rest
4 round, not for time
8-10 sx barbell split squat, buffer 2, piede anteriore su disco da 20-15kg
10-12 sx kb push press, buffer 2
8-10 dx barbell split squat
10-12 dx kb push press
CLASS PLUS
10 min emom
3 eccentric strict toes to bar
WORKOUT OF THE DAY
COMPETITOR
amrap 14’:
5 ring muscle up
10 hang power clean 60/40kg
15 m handstand walk
50 double under
CLASS
STRENGTH A
8 min emom
2-3 strict deficit handstand push up / strict hspu
STRENGTH B
8 min emom
3-4 box pike push up
CONDITIONING
14 min amrap
2+2 handstand push up
15 air squat
35 double under
Scaling option:
2+2 barbell push press
2+2 double under / 70 single under
ENDURANCE
30 min amrap
1+1 wall walk
500m row
EXTRA
MOBILITY
AEROBIC CAPACITY
Completare 5km row ad un ritmo costante e a media intensità
3+15 rx