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Mercoledì 9 Novembre 2022
PROGRAM
OFF-PRE SEASON
18 min emom
A. press wave loading
1 x 8 55%
1 x 6 65%
1 x 4 75%
1 x 8 60%
1 x 6 70%
1 x 4 80%
B. 8 bent over row, buffer 1
C. rest
IN SEASON
Not for time
18dx + 18sx dumbbell clean 30/20
18 push press 80/55kg
50/38 cal bike
8dx + 8sx dumbbell clean 30/20
8 push press 80/55kg
25/18 cal bike
CLASS PLUS
Weighted pull up
6 x 6
WORKOUT OF THE DAY
COMPETITOR
For time
27-21-15-9 ripetizioni di
overhead squat 50/35kg
chest to bar
bar facing burpee
CLASS
STRENGTH
8 min emom
2 snatch balance (from rack, heavy weight)
SKILL
8 min emom
1 power snatch
2 overhead squat 2" in buca
CONDITIONING
Rx For time
4 round
15 overhead squat 50/35kg
35 double under
15 burpee
time cap: 13 min
Scaled In 13 min
4 round
15 overhead squat
15 burpee
then
amrap double under
ENDURANCE
30 min amrap
15 wall squat
15 burpee
75 single under
EXTRA
GYMNASTIC CONDITIONING
medium pace, 5 round
350m row
5 wall facing handstand push up
BODY ARMOR
5 dumbbell front raise + 5 lateral raises + 5 rear fly
4 x buffer 2
MOBILITY
11'29"