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Giovedì 11 Settembre 2025
PROGRAM
PRE SEASON
STRENGTH
Press
1 x 5 60%
1 x 5 70%
4 x 5 75%
3 x 3 60% 4110 tempo (discesa 4”)
SKILL
15 min di pratica su...
handstand walk (slalom / rampa)
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
For time:
100 toes to bar
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
Back squat
Resting Pause ATG Back Squat
2 second pause bottom
preferibilmente senza scarpe wl e cintura
1 x 5 55%
1 x 5 65%
4 x 5 65-70% circa
Press
1 x 5 60%
1 x 5 70%
4 x 5 75%
3 x 3 60% 4110 tempo (discesa 4”)
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
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
10 min amrap (score 1)
5 chest to wall handstand push up
10/8 cal air bike
25 double under
2 min rest
10 min emom
odd: 12/9 cal air bike
even: max double crossover
BODY ARMOR
4 superset
8-10 cuban press
10-12 reverse V-fly
1 min rest
CLASS (c2)
GYMNASTIC
15 min di pratica su...
handstand walk (slalom / rampa)
handstand
handstand push up
SKILL
15 min emom
3-4 handstand progression
CONDITIONING
10 min amrap
Rx
max unbroken handstand push up
7 burpee plate jump
Elite
max unbroken strict handstand push up
Scaled 1
5 handstand push up
Scaled 2
5 scaled handstand push up
Scaled 3
5 box pike push up
5rnd / bike + skill