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Lunedì 8 Settembre 2025
PROGRAM
PRE SEASON
STRENGTH
Deadlift
1 x 6 50 %
1 x 5 60 %
1 x 5 70%
6 x 3 80% 90” rest
Bench press & core
6 superset
6-6-4-4-2-2 bench press (carico a salire)
60" plank
60" rest
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
Deadlift
1 x 6 50 %
1 x 5 60 %
1 x 5 70%
6 x 3 80% 90” rest
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
AEROBIC CAPACITY
(Per chi fa anche la class)
15 round
1'00" on, 1'00" off
max cal row
ENDURANCE
25 min amrap
18 air squat
15 dumbbell deadlift 2x15/2x10
12 dumbbell bent over row 2x15/2x10
9 dumbbell push up
WORKOUT OF THE DAY
COMPETITOR (2)
CONDITIONING
For time:
800m run
50 box jump over
40 shoulder to overhead 50/35
30 reverse lunge 50/35 (front rack)
3 min rest
800m run
40 box jump over
30 shoulder to overhead 50/35
20 dumbbell reverse lunge 50/35 (front rack)
CLASS (c1)
STRENGTH
15 min emom, for quality
goblet box step up 32/24
double dumbbell floor press 2x25/2x17,5
double kettlebell bent over row 2x16/2x12
CONDITIONING
8 min amrap
15 wall ball
12 kettlebell swing 24/16
23.53