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Mercoledì 4 Gennaio 2023
PROGRAM
OFF SEASON
Strict ring muscle up
5 set con Gymnastic Forza
Push press
1 x 6 60%
1 x 4 70%
4 x 4 80%
Front fermo in buca 4sx1 RPE 7 uscita veloce
Poi 2sx4 80% fluide
Box jump max (gambe tese)
4 x 2
Pistol squat from box stop 2" bottom
4 x 5 buffer 2
PRE SEASON
Push press
1 x 6 60%
1 x 4 70%
4 x 4 80%
5 superset
max ub chest to bar
20 pistol squat afap
2 min rest
IN SEASON
every 3 min for 7 rounds
2 snatch 90%
15/12 cal skierg afap
2 min time cap
5 rounds afap
200m run at high pace
15 thruster 30/20
10 bar facing burpee
2 min rest
CLASS PLUS
power jerk
4 x 6 buffer 2
WORKOUT OF THE DAY
COMPETITOR
20 min emom
A. 15/12 cal air bike
B. 18 toes to bar
C. 21 kb swing 32/24kg
D. rest
CLASS
CONDITIONING
0:00-20:00 Prima parte
Elite
20 min emom*
A. 15/12 cal air bike
B. 18 toes to bar
C. 21 kb swing 32/24kg
D. rest
Rx
20 min emom*
A. 15 toes to bar
B. 15/12 cal air bike
C. 15 kb swing 32/24kg
D. rest
Scaled
20 min emom*
A. 10 toes to bar
B. 15 kb swing 24/16kg
C. 15/12 cal air bike
D. rest
20:00-24:00 Seconda parte
4 min amrap
buy in: burpee accumulati*
then amrap
handstand walk / wall walk
Score: metri hsw / rep wall walk
*ogni volta che si sfora dal minuto nella prima parte si accumulano 2 burpee nel buy in della seconda parte.
ENDURANCE
30 min emom
15/12 cal row
max mountain climber
max kb swing 24/16kg
rest
EXTRA
BODY ARMOR
Dumbbell lat fly + front raises
4 x 6+6
AEROBIC POWER
4 min amrap
1 wall walk
5 burpee
5 air squat
MOBILITY
4º r 18 swing
5º r 16 swing