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Venerdì 6 Ottobre 2023
PROGRAM
PRE SEASON
STRENGTH
Deadlift
1 x 5 60%
1 x 5 70%
Deadlift Prilepin
Caricare 80% del massimale ed eseguire un totale di 20 reps
Minor numero di set possibili mantenendo la forma corretta.
Recupero 90-120”
Bench press
6 min amrap, 70/45kg
SKILL
10' di lavoro tecnico su
handstand pirouette
CLASS PLUS
Clean and jerk
5 x 3 70-75%
WORKOUT OF THE DAY
COMPETITOR
For time:
5 round
18 cal bike
15 m handstand walk
12 box jump 60/50 cm
CLASS
GYMNASTIC
In 10 min
lavoro tecnico sul seguente complex
3 toes to bar
2 pull up
1 muscle up
SKILL
10 min emom
pull up progression
6-8 hollow pull up
CONDITIONING
team wod
14 min amrap
team x 2
15 synchro toes to bar
20 wall ball, I go you go
15 syncro pull up
20 wall ball, I go you go
15 synchro bar facing burpee (empty bar)
20 wall ball, I go you go
team x 3
30 toes to bar*
30 wall ball**
30 pull up*
30 wall ball**
30 bar facing burpee (empty bar)*
30 wall ball**
*A e B sempre in sincro e in I go you go con C
**A e B sempre partner wall ball e in I go you go con C
ENDURANCE
30 min amrap
21 toes to kettlebell
15 double dumbbell thruster 15/10
21 double dumbbell bent over row 24/16
15 burpee tuck jump
200m run
EXTRA
MOBILITY
GYMNASTIC
13’15”