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Mercoledì 8 Febbraio 2023
PROGRAM
OFF SEASON
Front squat, dopo ogni set 3 squat jump
3sx2 70%
3sx2 80%
3sx 1 85%
Military press
3 secondi discesa 3 secondi salita
1 x 3 70%
1 x 2 77%
1 x 1 82%
x 3 onde.
PRE SEASON
Military press 3 secondi discesa 3 secondi salita 1 x 3 70% 1 x 2 77% 1 x 1 82% x 3 onde.
every 4 min x 3
2 legless rope climb afap
15 hang muscle clean 2x25/2x17,5
IN SEASON
10 rounds, every 2 min
3 back squat, buffer 1
directly inyo max unbroken meters handstand walk
(post metcon)
12 min amrap, medium pace
5 burpee ring muscle up
3 deadlift 120/90
CLASS PLUS
every 1:30 x 8
2-3 ice cream maker
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
10 m overhead walking lunges 60/40kg
15 cal skierg
10 m front rack walking lunges 60/40kg
15 cal bike
CLASS
STRENGTH
10 min emom
3 ripetizioni di una delle seguenti skill
strict handstand push up
wall facing handstand push up
hollow wall facing handstand push up
SKILL
10 min emom
3 box pike push up
CONDITIONING
15 min amrap
12 one arm dumbbell thruster 25/15
12 handstand push up
12 burpee
Scaled (per chi ha fatto skill)
12 one arm dumbbell thruster
12 one arm dumbbell push up
12 burpee
ENDURANCE
Mikko’s Triangle
38 min emom
1.cal bike
2.cal skierg
3.cal row
4.rest
stabilisci un target mantenibile per ogni skill e raggiungilo per 38 min
EXTRA
BODY ARMOR
4 superset
6-8 Dumbbell high pull
8-10 Russian sit up kettlebell
MOBILITY