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Giovedì 22 Maggio 2025
PROGRAM
PRE SEASON
STRENGTH
one leg kb deadlift (warm up)
3 x 5/5
Deadlift
1 x 5 60%
1 x 5 70%
1 x 3 75%
every 90” x 6 sets
3 reps 80%
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
8 min amrap
bar muscle up
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
Back squat
1 x 5 55%
1 x 5 65%
1 x 5 75%
1 x 3 80%
1 x 1 85%
1 x 5 75%
1 x 3 80%
1 x 1 85%
1 x 5 75%
1 x 3 80%
1 x 1 85%
Deadlift
1 x 5 60%
1 x 5 70%
1 x 3 75%
every 90” x 6 sets
3 reps 80%
Press
3 press 3 push press
3 x 85% (press)
2 press 3 push press
3 x 90% (press)
1 press 3 push press
3 x 95% (press)
BODY ARMOR
every 45" x 16 (4 round)
16-18 Single arm dumbbell bridge floor press sx
16-18 Single arm dumbbell bridge floor press dx
16-18 Single arm dumbbell bent over row sx
16-18 Single arm dumbbell bent over row dx
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
Every 3' x 5 (15 min)
12/9 cal air bike
12 burpee box jump over
amrap (3 toes to bar 1 bar muscle up)*
*complex
Score: ripetizioni di complex totali
GYMNASTIC STRENGTH
15 min emom
8-10 ub strict ring dip (weighted se necessario)
8-10 ub strict pull up (weighted se necessario)
rest
GYMNASTIC STAMINA
Not for time:
Con vest da 9/6kg, accumulare 100 push up e 50 pull up dividendoli a piacimento
CLASS (c2)
STRENGTH
In 10 min
overhead squat (da rack)
5 x 5 70%, buffer 3
SKILL
10 min emom
5 overhead squat (da terra)
CONDITIONING
12 min emom
max cal row (50")
max hang power snatch 40/30
rest
13