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Venerdì 4 Agosto 2023
PROGRAM
PRE SEASON
STRENGTH STAMINA & GYMNASTIC
every 4 min x 5
max unbroken L-chin up (al bilanciere sul rack)
max unbroken back squat 120/70kg
STAMINA
every 2 min x 4
max unbroken hang muscle clean 2x25/2x17,5
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
3 round
90 double under
60 cal row
30 dumbbell push press 25/17,5kg
CLASS
CONDITIONING
team wod
24 min amrap
12 synchro hang squat snatch* 50/35
12 bar muscle up**, I go you go
48/32 cal bike, I go you go
*synchro a 3 nei team da 3
** scaling option: banded muscle up / box muscle up / low bar muscle up
ENDURANCE
32 min amrap
12 alternated kettlebell hang snatch 24/16
12 toes to kettlebell
12 kettlebell push up (entrambe le mani sul kettlebell)
400m run
EXTRA
MOBILITY
CORE
12' emom
max ghd twist punch dx
max kb wood chopper dx
max ghd twist punch sx
max kb wood chopper sx
18:14