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Mercoledì 20 Settembre 2023
PROGRAM
PRE SEASON
SPORT SPECIFIC WORK
Not for time
10-8-6-4-2 ripetizioni di
deadlift 75%
ring muscle up
1 min rest
STRENGTH
10' emom
odd: max kb split deadlift 2x32/2x24
even: max kb bridge floor press 2x32/2x24
CLASS PLUS
Back squat
1 x 5 60%
1 x 5 70%
1 x 3 80%
Find 5RM of the day
WORKOUT OF THE DAY
COMPETITOR
assault bike
40” on 20” off x 5
rest 2’
30” on 30” off x 5
rest 2’
20” on 40” off x 5
CLASS
GYMNASTIC TECHNIQUE
5 min emom
5 box jump 70/60
2x (2 swing + 1 pull up)
CONDITIONING: Nicole
20 min amrap
400m run
max unbroken pull up*
*cercare un set up che consenta un minimo di 6 ripetizioni al primo round
ENDURANCE
33 min amrap
400m run
20 plank row 2x15/2x10
EXTRA
MOBILITY
BODY ARMOR
280 visualizzazioni
168 cal