.png){kind=small}
Martedì 8 Agosto 2023
PROGRAM
PRE SEASON
GYMNASTIC
every 2 min x 7
50% max unbroken ring muscle up
8 min emom
30" on, 30" off
odd: amrap pull over
even: amrap strict ring dip
CLASS PLUS
Back squat
1 x 5 55%
1 x 5 65%
7 x 3 75% max 90” rest
WORKOUT OF THE DAY
COMPETITOR
Amrap 14’:
60 double under
15 handstand push up
10 hang power snatch 50/35kg
5 burpee over the wall 100cm
CLASS
CONDITIONING
team wod
24 min amrap
150/120 I go you go double under*
7 synchro power clean 70/50**
35/25 I go you go handstand push up
7 synchro power clean 70/50**
*max unbroken, per ciascun componente. Ad ogni stop si è obbligati a cambiare.
**synchro on top
ENDURANCE
24 min amrap
50 double under
30 hang power clean 2x15
10 wall walk
EXTRA
MOBILITY
BODY ARMOR
5 superset
8 upright row
10/10 romanian split stance deadlift *
*stesso carico dell' upright row, lavoro lento e controllato
5+8 @40