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Lunedì 25 Settembre 2023
PROGRAM
PRE SEASON
STRENGTH & GYMNASTIC
Every 1'30" x 6
1 legless rope climb
1 rope climb
3-3-2-2-1-1 hang squat clean
Lavorare con il più alto carico possibile ad ogni set
5 superset (not for time)
50% max ub bar muscle up
15-20 ghd sit up
CLASS PLUS
Z press 2 kettlebell
5 x 8-10
WORKOUT OF THE DAY
COMPETITOR
“Linda”
10-9-8-7-6-5-4-3-2-1 ripetizioni di:
deadlift 1,5x bw
bench press 1x bw
squat clean 0,75x bw
CLASS
CONDITIONING
team wod
18 min amrap
50/38 power clean 60/40, I go you go
50/38 partner med ball sit up, (I go you go per i team a 3)
50/38 calorie row, I go you go
100/70 double under, I go you go*
*1 double under = 3 single under
CORE
5 min amrap
10 plate russian sit up
20 russian twist
ENDURANCE
36 min amrap
18 double dumbbell hang power clean 2x10/2x15
18 sit up
18 cal bike
50 double under
200m run
1 min rest
EXTRA
MOBILITY
AEROBIC POWER
For time:
30 burpee
30 cal ski erg
20’40” 77 kg corporei