.png){kind=small}
Mercoledì 14 Agosto 2024
PROGRAM
OFF SEASON
BODY ARMOR
Back squat
5 x 7-5, buffer 0, (aumentare il carico rispetto alla settimana precedente)
15' emom
9-7 weighted parallel dip (aumentare il carico rispetto alla settimana precedente)
24-20 reverse lunge (kb/db), buffer 0
rest
CLASS PLUS
High hang power snatch, 1" stop al caricamento
5 x 3 70-75%
WORKOUT OF THE DAY
COMPETITOR
STAMINA (score A)
For time:
4 round
12 box jump*
16 pistol squat
18 wall ball
*step obbligatorio in discesa
CONDITIONING (score B)
For time:
100/70 cal air bike
BODY ARMOR
5 x 15-12 hollow push up (eccentrica controllata)
1' rest
CLASS
STRENGTH
every 2 min x 4 (8 min)
5 deadlift touch and go, as heavy as possible
SKILL
8 min emom
4 deadlift touch and go
CONDITIONING
team wod
12 min amrap
14 kettlebell hang snatch 24/16, I go you go*
16/9 cal air bike, I go you go
1 synchro** turkish get up 24/16
*nei team da tre: A+B in synchro (coppia fissa) in I go you go con C
**synchro a tre/due on top
ENDURANCE
30 min amrap
6 devil press 2x15/2x10
15 cal air bike
15 med ball sit up
1 min rest