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Lunedì 2 Ottobre 2023
PROGRAM
PRE SEASON
SPORT SPECIFIC WEIGHTLIFTING
In 6 min
find 1 rm power clean
SPORT SPECIFIC STRENGTH
For time:
30-20-10 ripetizioni di
front squat from the ground 80/55
wall facing handstand push up
CLASS PLUS
8 min emom
max ub strict toes to bar / toes to bar
WORKOUT OF THE DAY
COMPETITOR
Team wod:
Amrap 14’
15 syncro toes to bar
20 partner wall ball
15 syncro pull up
20 partner wall ball
15 syncro bar facing burpee (empty barbell)
20 partner wall ball
Individual
Amrap 14’
15 toes to bar
10 wall ball
15 pull up
10 wall ball
15 bar facing burpee (empty barbell)
10 wall ball
CLASS
STREGTH
In 12 min
6x6 front squat (da terra) 70%
SKILL
12 min emom
odd: handstand push up progression
even: 2 power clean + 5 front squat
CONDITIONING
8 min emom, non è possibile mischiare le scalate, 5 ripetizioni minime per minuto.
Nei walking lunge si lavora solo su blocchi da 5 metri (non è possibile fare score diversi da 5, 10. 15 ecc...)
Score: ripetizioni complessive
Elite
odd: max deficit handstand push up
even: max walking Filly lunge
kb 24 + db 25 / kb 20 + db 15
deficit: 2x20 / 2x10
Rx
odd: max handstand push up
even: max walking Filly lunge
kb 24 + db 20 / kb 16 + db 15
Scaled
odd: max scaled handstand push up (disco da 10/15)
even: max walking Filly lunge
kb 16 + db 15 / kb 12 + db 10
Rookie
odd: max wall climb
even: max walking Filly lunge
kb 12 + db 10 / kb 8 + db 5
ENDURANCE
33 min amrap
400m run
10 push up
15 air squat
20 alternated reverse lunge
EXTRA
MOBILITY
CORE
2 giri +65