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Mercoledì 2 Agosto 2023
PROGRAM
PRE SEASON
STRENGTH STAMINA & GYMNASTIC
every 3 min x 6
50% max unbroken ring muscle up
max unbroken push jerk 80/55kg
CLASS PLUS
6 min emom, 30" on, 30" off
odd: dx
even: sx
ghd puncher twist
WORKOUT OF THE DAY
COMPETITOR
Amrap 7':
10 thrusters 35/25 kg
40 double under
4 min rest
Amrap 7':
12 overhead lunges 35/25kg
12 chest to bar
CLASS
STRENGTH
9 min to complete
5 x 5 front squat 75%, from rack
SKILL
9 min to complete
5 x 3 power clean + 3 front squat + 3 thruster
CONDITIONING
15 min amrap
3+3 thruster 40/30
2+2 chin up
ENDURANCE
27 min amrap
21/15 cal row
12 double dumbbell thruster 1515/1010
12 reverse v-up (piedi sul rower)
30” rest
EXTRA
MOBILITY
BODY ARMOR
Mantenendo il bilanciere a 35/25kg...
12' emom
max bulgarian squat dx
max barbell curl
max bulgarian squat sx
max barbell curl
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Prima parte 4 round+10
Seconda parte 3 merdosissimi round