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Venerdì 17 Giugno 2022
PROGRAMS
PRE SEASON
Deadlift
1 x 7 65%
1 x 6 70%
1 x 5 75%
1 x 4 80%
2 x 3 85%
1 x 4 80%
1 x 5 75%
1 x 6 70%
1 x 7 65%
Clean pull
3 x 3 95% clean
6 min emom
8 heavy hang power clean
Pendlay row + reverse fly
(8 + 8) x 4-5 buffer 2
IN SEASON
afap
6 round
12 x 10m shuttle run
6 deadlift 140/100kg
2 min rest
6 min emom
8 heavy hang power clean
CLASS PLUS
12 min
find 1rm power clean
WORKOUT OF THE DAY
COMPETITOR
for time
5 round
600-500-400-300-200 m row
30 box jump
CORE
5 superset
10-15 reverse V-up al rower
10-15 hyperextension 2×2,5-2×1,25
CLASS
CONDITIONING
team wod x2/x3
in a 24 min window
buy in 2400/3000m row
directly into, amrap
21/30 deadlift 100/60kg
14/20 wall ball
7/10 rope climb
EXTRA
GYMNASTIC
every 2 min x 5
max ub ring muscle up
AEROBIC CAPACITY
30 min emom
30" on 30" off
A. ski erg
B. burpee
C. air bike
MOBILITY