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Mercoledì 20 Luglio 2022
PROGRAMS
PRE SEASON
10 min di lavoro su:
Freestanding handstand
Military press
1 x 7 50%
1 x 7 60%
1 x 7 70%
4 x 5 75%
15 min emom
3-5 ice cream maker
6-8 eccentric strict ring dip (discesa il più lenta possibile)
IN SEASON
10 min amrap (no score, lavorare sulla forza e sulla qualità dei movimenti)
8 double DB box step over 2x20/2x15
8 barbell press 50%
8 strict toes to bar
10 min amrap
15/12 ring dip
15m handstand walk
CLASS PLUS
10 min emom
max ub ring/bar muscle up
WORKOUT OF THE DAY
COMPETITOR
A)
For time
30 burpee ring muscle up
B)
14 min emom
odd: 15/12 cal skierg
even: amrap kb swing 32/24
CLASS
STRENGTH & CONDITIONING
team wod
A)
8 min amrap back squat 80/55
2 min rest
B)
x2/x3
complete for time
4/5 rope climb IgoYgo
50/60 cal bike IgoYgo
50 syncro american swing 24/16
50/60 cal bike IgoYgo
4/5 rope climb IgoYgo
15 min time cap
ENDURANCE
30 min amrap
30 cal row
20 db plank row 2x15/2x10
20 db hang clean 2x15/2x10
1 min rest
EXTRA
BODY ARMOR
4 x 6-8 Push press 2 kb
Front fly + lateral fly
4 x 6+6
AEROBIC CAPACITY
3 x 1000/800m row
3 min rest tra i set
MOBILITY
A) 7'00 ( 25 brmu) poi mi sono aperto
( distrutto dai 2 blocchi prima hahahah)
B) 100 american