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Martedì 23 Luglio 2024
PROGRAM
OFF SEASON
BODY ARMOR
Press
3 x 10-8, buffer 0
5 round (20 min)
30” on 30” off
amrap (minimo 6 rep)
kettlebell split stance deadlift 2x32/2x24 Dx
kettlebell push press 1x24/1x16 Dx
kettlebell split stance deadlift 2x32/2x24 Sx
kettlebell push press 1x24/1x16 Sx
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 1'30" x 8
bar/ring muscle up
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
1 muscle snatch + 3 tall snatch
2 x 40%
2 x 50%
1 snatch deadlift + 2 squat snatch
1 x 60%
1 x 70%
squat snatch
1 x 3 70%
1 x 3 80%
Find 3RM
1 power snatch 3 back thruster
4 x ramping from 65%
snatch deadlift 2 stop (below and above knee)
4 x 4 95% snatch
WORKOUT OF THE DAY
COMPETITOR
STAMINA (score A)
For time:
3 round
15 strict handstand push up
21 deadlift 100/70
CONDITIONING (score B)
8’ amrap
10/7 cal bike
30 double under
BODY ARMOR
5 round (not for time)
10 reverse snow angel (con dischi)
10 alt. kettlebell halo
CLASS
CONDITIONING
15 min amrap
10 power clean (body weight)
15 handstand push up [10 hspu / 5 wall walk]
30” rest
BODY ARMOR (no score)
6' amrap
M: kb 24 + db 15
W: kb 16 + db 10
A non chiuso perché faccio cagare sugli hspu B 7 giri