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Mercoledì 8 Ottobre 2025
PROGRAM
PRE SEASON
STRENGTH
18 min emom
3 deadlift 80%
3 deficit chest to wall handstand push up
12/9 cal ski erg
15 min emom
7-9 double dumbbell hang snatch (ahap)
5-7 deficit handstand push up
15-20 crossover
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
5 round
30 alternated v-up
20 russian sit up 15/10
1 min rest
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
GYMNASTIC
Opzione 1
(per chi non si allena domani)
24 min emom
muscle up / pull up (strict o kipping)
handstand walk
rest
Opzione 2
24 min emom
4-6 handstand push up (strict, kipping, chest to wall)
4-6 strict (weighted) parallel dip
max ghd sit up
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
9 min amrap
buy in:
40 double dumbbell hang clean 2x22,5/2x15
then...
amrap
7 handstand push up
9 kettlebell swing 24/16
BODY ARMOR
4 set
max reverse snow angel 2x2,5/2x1,5
CLASS (c2)
CONDITIONING
28 min emom
max wall ball
max cal air bike (45”on, 15" off)
60m farmer carry 32+25/24+17,5
rest
Score: ripetizioni + calorie
8+2