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Venerdì 29 Settembre 2023
PROGRAM
PRE SEASON
STRENGTH & GYMNASTIC
6 round (not for time)
4-2-2-2-2-2 back squat stop 1” bottom*
10m handstand walk, creare una rampa centrale compatibile con le proprie capacità
400m run
*back squat stop 1” bottom
1 x 4 65%
1 x 2 70%
1 x 2 80%
3 x 2 85%
CLASS PLUS
5 round (for quality)
1 rope climb / mezza legless rope climb
10-15 ghd sit up
WORKOUT OF THE DAY
COMPETITOR
“Cindy”
20’ amrap
5 pull up
10 push up
15 air squat
CLASS
WARM UP
6 min emom
odd: 3 deadlift stop 1” below knee (40-50-60%)
even: 10" handstand hold / wf handstand hold + 10 reverse snow angel 2x2,5/2x1,25
STREGTH
12 min to find 1RM of deadlift
SKILL
12 min emom
odd: 3 deadlift stop 1” below knee
even: handstand push up progression
CONDITIONING: Diane
For time:
21-15-9 ripetizioni di
deadlift 100/70
handstand push up
time cap: 8 min
ENDURANCE
for time:
5 round
500m row
27 american swing 24/16
27 push up
EXTRA
MOBILITY
AEROBIC POWER
8 x 10" on, 20" off
air bike, max effort
21+5