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Giovedì 17 Agosto 2023
PROGRAM
PRE SEASON
STRENGTH
10' emom
1 back squat 85%
STRONG MAN
Not for time
6 round
20m farmer carry (as heavy as possible)
10 alternate dumbbell clean & press (as heavy as possible)
CLASS PLUS
Back squat
1 x 5 50%
1 x 5 60%
1 x 5 70%
1 x 3 80%
1 x 2 85%
1 x 1 90%
1 x 1 95%
Find 1RM of the day
WORKOUT OF THE DAY
COMPETITOR
For time:
1000 m row
50 hang power clean 50/35 kg
750 m row
50 handstand push up
500 m row
50 wall ball
CLASS
CONDITIONING
25 min amrap
12 burpee
21 double under [12 double under / 42 single under]
12 one arm dumbbell push press 25/15
12 toes to bar
ENDURANCE
30 min amrap
12 burpee
21 double under [12 double under / 42 single under]
12 dumbbell push press 2x15/2x10
12 v-up
EXTRA
MOBILITY
BODY ARMOR
5 superset
12 shrug manubri
12 alternate plank row
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20’