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Mercoledì 7 Agosto 2024
PROGRAM
OFF SEASON
BODY ARMOR
Romanian deadlift
5 x 8-6, buffer 0
15’ emom
alternated kettlebell push press 2x24/2x16
russian swing 2x24/2x16
rest
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
15' practice
handstand walk
WORKOUT OF THE DAY
COMPETITOR
STAMINA (score A)
For time:
20 strict handstand push up
30 handstand push up
10 wall walk
CONDITIONING (score B)
8 min emom
odd: max burpee
even: max box jump
BODY ARMOR
8 round
20” on, 40” off
ghd hip extension
CLASS
STRENGTH
12 min emom
odd: 6-6-4-4-2-2 press, ramping (da terra)
even: 20" hollow body position
SKILL
12 min emom
odd: 1 dip-drive + 2 push press + 5 press
even: 20" hollow body position
CONDITIONING
For time:
4 round
15 push press 50/35
21 sit up
time cap: 9 min
ENDURANCE
For time:
10 round
15 kb push press 2x16/2x12
21 sit up
12/9 cal air bike
time cap: 30 min