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Mercoledì 6 Luglio 2022
PROGRAMS
PRE SEASON
Test: max ub ring muscle up
every 2:00 min x 6
50% max ub ring muscle up
Military press
1 x 7 50%
1 x 7 60%
5 x 5 70%
IN SEASON
7 superset
5 barbell press, buffer 2
directly into 5 tire flipping afap
7 round
15m unbroken walking lunge 50/35, (front rack)
15m handstand walk
4 min amrap
burpee over the obstacle with vest 10/5 (120cm obstacle)
CLASS PLUS
5 x 5 power clean tng 65-75%
WORKOUT OF THE DAY
COMPETITOR
A) For time
4 round
21 cal ski erg
15 med ball ghd sit up
200m med ball run
B) Skills
300 double under
Cercare di completare le 300 rep con il minor numero di set possibile. Il lavoro non è for time, è possibile recuperare completamente tra un set e l’altro
CLASS
STAMINA
6 min amrap
30" standing filly press R
30" standing filly press L
CONDITIONING
Rx
For time
3 round
80 double under
40 med ball sit up
200m med ball run
time cap 18 min
Sc
every 6 min x 3
40 med ball sit up
200m med ball run
amrap double under
ENDURANCE
30 min amrap
21 double under / 63 single under
12 wall ball
21 wall ball sit up
250m row
EXTRA
AEROBIC POWER
4 min amrap
burpee over the obstacle with vest 10/5 (120cm obstacle)
BODY ARMOR
5 superset
10-12 gorilla row kettlebell
10-12 dumbbell french press
1 min rest
MOBILITY