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Mercoledì 16 Agosto 2023
PROGRAM
PRE SEASON
GYMNASTIC
15' amrap
5 ring complex (1 toes to ring + 1 ring muscle up + 1 ring dip)
5m handstand walk, creare una rampa in base alle proprie capacità)
1 peg board
10 pistol squat
CLASS PLUS
Deadlift
1 x 5 65%
1 x 5 75%
1 x 3 80%
1 x 1 85%
3 x 1 90%
WORKOUT OF THE DAY
COMPETITOR
Amrap 20’:
200 m run
3 squat snatch
6 overhead squat
9 bar facing burpee
Elite: 80/55
Rx: 70/50
Scaled: 60/40
CLASS
CONDITIONING
For time:
6 round
400m run
12 kettlebell hang snatch 24/16kg
12 kettlebell box step over 24/16kg
Time cap: 22 min
BODY ARMOR
5 min emom
30" on, 30" off
max one arm kettlebell bent over row
(mano in appoggio su rig)
odd: sx
even: dx
ENDURANCE
For time:
10 round
400m run
12 kettlebell hang snatch 16/12kg
12 box step over
12 kettlebell sumo row 2x16/2x12kg
EXTRA
MOBILITY
STRONG MAN
1 min on 1 min off x 4
tyre flip
6+200 m @60