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Lunedì 28 Luglio 2025
PROGRAM
PRE SEASON
STRENGTH
Back squat massima accelerazione
1 x 5 70%
1 x 3 80%
1 x 3 85%
5 x 3 88%
KETTLEBELL STAMINA
Not for time:
20 kettlebell hang snatch 1x16/1x12
20 kettlebell hang snatch 2x16/2x12
20 kettlebell hang snatch 1x24/1x16
20 kettlebell hang snatch 2x24/2x16
20 kettlebell hang snatch 1x32/1x24
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
Back squat massima accelerazione
1 x 5 70%
1 x 3 80%
1 x 3 85%
5 x 3 88%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
AEROBIC CAPACITY: Heavy Stroke Series
(per chi fa anche la class)
5 round (28 min)
Rowing...
2'00": 15-20 s/m max effort
2'00": 25-30 s/m medium pace
2'00": rest
ENDURANCE
5 round
400m run
50 double under [25 double under / 100 single under]
15 power wall ball
1 min rest
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time:
50 double under
21 handstand push up
50 double under
15 handstand push up
50 double under
9 handstand push up
50 double under
15 handstand push up
50 double under
21 handstand push up
Time cap: 12 min
CLASS (c2)
STRENGTH
In 5 min
7-5-3 press, carico a salire
8 min emom
3 press, buffer 1 (da terra)
SKILL
13 min di pratica su
handstand / handstand push up
CONDITIONING
For time:
50 double under
21 handstand push up
50 double under
15 handstand push up
50 double under
9 handstand push up
50 double under
15 handstand push up
50 double under
21 handstand push up
Time cap: 12 min
Scaling option:
15 double under, 25 double under, 100 single under
barbell push press
5’05”