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Mercoledì 3 Gennaio 2023
PROGRAM
PRE SEASON
AEROBIC CAPACITY & GYMNASTIC
not for time:
4 round
800 m run (light peace)
30 ghd sit up
15 ring muscle up
CLASS PLUS
Military press
7 x 50%
7 x 60%
5 x 70%
3 x 80%
arrivare a 3RM
WORKOUT OF THE DAY
COMPETITOR
every 3’ x 5
60 double under
15 burpee over the line
2 rope climb
CLASS
STRENGTH STAMINA (score A)
4 round
45" on, 1'30" off
amrap back squat
Rx: 80/55
Scaled: 60/40
Rookie: 40/30
CONDITIONING
12' emom
odd: 15/12 cal row
even: double under
ENDURANCE
30' amrap
30/24 cal bike
30 double under
30 goblet squat 16/12
EXTRA
MOBILITY
BODY ARMOR
4 superset
6 Pendlay row
6 banded pull down
252 visualizzazioni
40/45/47/35/25