.png){kind=small}
Giovedì 28 Dicembre 2023
PROGRAM
PRE SEASON
STRENGTH STAMINA
Not for time:
10 round
3 deadlift 70%
5 hang dumbbell snatch 2x22,5/2x15
7 strict ring dip
MIDLINE STABILITY
4 superset
10 ghd hip extension (usare sovraccarico se necessario)
10 reverse snow angel (con dischi leggeri)
CLASS PLUS
Floating deadlift
1 x 5 50%
1 x 5 60%
1 x 5 70%
1 x 3 75%
3 x 3 80%
WORKOUT OF THE DAY
COMPETITOR
For time:
33-27-21-15-9-6 ripetizioni di
wall ball
single cross over
CLASS
SKILL
10 min to find
highest jump over the bar*
*salto del pvc posizionato tra due box
CONDITIONING
Rx
13 min amrap
1+1 burpee muscle up
7 high box jump 70/60
Scaled 1
13 min amrap
1+1 burpee ctb/pull up
7 high box jump 70/60
Scaled 2
13 min amrap
1+1 burpee
1+1 banded pull up
7 box jump
EXTRA
MOBILITY
BODY ARMOR
4 superset
15-18 dumbbell bench press
40" dx + 40" sx side plank
216 visualizzazioni
5’58”