.png){kind=small}
Mercoledì 28 Giugno 2023
PROGRAM
PRE SEASON
24 min emom
1-2 seated legless rope climb*
2-3 handstand pirouettes*
max effort ski erg
rest
*come da video (NAW Semifinals, evento 6)
CLASS PLUS
Filly press, kettlebell più pesante del manubrio
4 set 6/6
kettlebell half get up + russian sit up 12/20kg
4x (6/6) + 6
WORKOUT OF THE DAY
COMPETITOR
For time:
20 ring muscle up
60 dumbbell snatch 22,5/15kg
200 double under
10 ring muscle up
30 dumbbell snatch 22,5/15kg
100 double under
CLASS
BARBELL CONDITIONING
8 min emom
4 hang power snatch 75% snatch
CONDITIONING
every 2 min x 6 (12 min: a,b,c,a,b,c)
a.
8 alternatre kb snatch 24/16
amrap alt. goblet kb lunge
b.
8 alternatre kb snatch 24/16
amrap cal row
c.
8 alternatre kb snatch 24/16
amrap burpee box jump over
ENDURANCE
every 3 min x 10
complete afap
12 one arm dumbbell devil press 2x15/2x10
12 front rack lunge 2x15/2x10
200m run
EXTRA
MOBILITY
AEROBIC POWER
Tabata air bike
17’19”