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Venerdì 21 Luglio 2023
PROGRAM
PRE SEASON
Press
1 x 8 50%
1 x 6 60%
1 x 4 70%
1 x 4 80%
Arrivare a 4 reps RPE 9
8 min emom
odd: max weighted strict chin up 16/8 kg
even: max push press 60/40 kg
CLASS PLUS
Handstand walk practice
15min
WORKOUT OF THE DAY
COMPETITOR
Every 4’ x 6 (24 min)
A: 400m run
30 toes to bar
B: 400m run
30 ghd sit up
(alternare A e B)
CLASS
STRENGTH
7 min emom
2dx 2sx weighted pistol squat
SKILL
7 min emom
pistol squat progression
CONDITIONING
17 min amrap
12 alternated pistol squat [alternated box step up 70/60cm]
10 handstand push up [5 box pike handstand push up]
ENDURANCE
29 min amrap
200m med ball run
12 alternated turkish sit up
12 kettlebell push up (una mano su kettlebell e una a terra)
EXTRA
MOBILITY
AEROBIC POWER
4 amrap
8 cal ski erg
8 burpee
268 visualizzazioni
Round ttb
2’45”/3’12”/3’40”
Round ghd
3’/3’19”/3’53”