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Giovedì 24 Luglio 2025
PROGRAM
PRE SEASON
GYMNASTIC SKILLS
5 min practice
2m handstand walk
5" stop in verticale
2m handstand walk
5" stop in verticale
10 min practice
2m handstand walk
1 pirouette
2m handstand walk
1 pirouette
GYMNASTIC STAMINA
Every 90" x 7
max ub bar muscle up
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
2 snatch balance + 1 overhead squat
1 x 70% snatch
1 x 80%
4 x 90%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
Back squat
Back squat eccentrica veloce
1 x 5 70%
1 x 3 80%
5 x 3 85%
Deadlift
deadlift
1 x 5 50%
1 x 5 60%
1 x 5 70%
every 90” x 6
5 deadlift 75%
Press
Press
1 x 5 50%
1 x 5 60%
1 x 5 70%
every 90” x 5
5 press 75%
BODY ARMOR
Every 2' x 5
12-10 dumbbell bench press
Bent over row
5 x 10, buffer 2
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time:
25 chest to bar
75 double under
20 chest to bar
75 double under
15 chest to bar
75 double under 10 chest to bar
75 double under
25 devil press 2x22,5/2x15
BODY ARMOR
Every 2' x 5
12-10 dumbbell bench press
CLASS (c2)
STRENGTH
In 10 min
5-4-3-3-3-3 ripetizioni con carico a salire
hang power snatch
SKILL
10 min emom
2x (2 hang high pull + 1 hang power snatch)
CONDITIONING
10 min amrap
10 power snatch 40/30
10 burpee over the bar
Io 13’ 42” quindi sono una doppia 💩 💩