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Mercoledì 11 Ottobre 2023
PROGRAM
PRE SEASON
SPORT SPECIFIC WEIGHTLIFTING
In 6 min
find 1rm thruster (da rack)
GYMNASTIC & STRENGTH
12' emom
odd: 3-6 ice cream maker
even: 6/6 filly press
CLASS PLUS
every 1'30" x 8
4-6 weighted pull up
WORKOUT OF THE DAY
COMPETITOR
Emom 20’:
I: 200 m skierg
II: 20 wall ball
III: 15 handstand push up
IV: max burpee box jump over
V: rest
Score: ripetizioni totali di burpee meno ripetizioni non completate di I, II, III (10m skierg=1)
CLASS
CONDITIONING
x3/x2 team wod
25 min amrap, I go you go
27/21 cal bike
27/21 push up
27/21 box jump
27/21 wall ball 9/6kg
5/3 rope climb
ENDURANCE
35 min amrap
400m run
20 air squat
15 push up
10 box jump
EXTRA
MOBILITY
BODY ARMOR
4 superset
8-10 decline push up on kettlebell 3100 tempo
8-10 dumbbell front raise
4 superset
30” dual kettlebell hollow hold & flutter
20”/20” copenhagen plank