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Giovedì 14 Settembre 2023
PROGRAM
PRE SEASON
SKILLS & AEROBIC CAPACITY
32 min emom, lavorare a media intensità
A - double crossover / crossover practice
B - freestanding handstand push up practice
C - 200m run
D - handstand pirouette practice
CLASS PLUS
Deadlift
4 x 6 70%
WORKOUT OF THE DAY
COMPETITOR
every 4’ x 6
15 power snatch 35/25kg
12 lateral burpee
9 box jump 70/60 cm
Segnare il tempo di ogni set
CLASS
GYMNASTIC STAMINA
6' amrap (for quality)
Elite: strict ring dip agli anelli alti
Rx: ring dip
Scaled: propedeutiche
CONDITIONING
9 min amrap
10 sumo deadlift high pull 35/25
max unbroken... (score)
ring muscle up - 7 punti
bar muscle up - 5 punti
chest to bar pull up - 2 punti
pull up - 1 punto
scaled pull up - 1 punto, specificare la scalata
BODY ARMOR
6 min emom
30" barbell curl 20/15
30" upright row 20/15
EXTRA
MOBILITY
AEROBIC POWER
7 min emom
6 toes to bar
amrap cal air bike
