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Mercoledì 14 Maggio 2025
PROGRAM
PRE SEASON
STRENGTH & GYMNASTIC
12 min emom
odd: max ub strict parallel dip (minimo 6 rep)
even: max ub strict toes to bar
18 min emom
max ub dumbbell bench press 2x25/2x17,5 (minimo 10 rep)
max ub toes to bar
50" plank
SKILL
15 min di pratica su
handstand walk, pirouette / 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
every 90” x 6
6-8 strict pull up (weighted se necessario)
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
GYMNASTIC
16 min emom
odd:
2-3 skin the cat
2-3 muscle up
5-7 strict toes to bar / knee to elbow / knee to chest
even:
5-7 ring dip
5-7 strict handstand push up
12 min emom
odd:
work on butterfly pull up
max kipping toes to bar / knee to elbow / knee to chest
even:
work on freestanding handstand
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
7 min amrap
800m run
amrap burpee over the line
BODY ARMOR
12 min emom
odd: 12/15 banded push down
even: 15/20 pike pulse
CLASS (c2)
STRENGTH
16 min emom
odd: 5-7 strict toes to bar / knee to elbow / knee to chest
even: max floor press 60/40
CONDITIONING
7 min amrap
800m run
amrap burpee over the line
35