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Mercoledì 26 Ottobre 2022
PROGRAM
PRE SEASON
Emom 15
A - 5 push press 70%
B - 3 push press 80%
C - 1 push press 85%
5 superset
max ub strict pull up
8-10 gorilla row kb
10-12 reverse fly db
2 min rest
IN SEASON
10 min amrap (medium pace)
4 double db snatch 22.5/17.5
4 double kb box step over (front rack)
(post metcon)
15 min (medium pace)
10 ghd sit up
7/5 strict pull up
200m run
CLASS PLUS
Deadlift 5 Superset deadlift + heavy swing
A - 5 Deadlift 75%
30" rest
B - 8-10 heavy swing 2kb (½ bodyweigth circa)
90" rest
WORKOUT OF THE DAY
COMPETITOR
10 min amrap ladder (+3 ripetizioni ad ogni round)
3+3 thruster 40/30kg
3+3 bar facing burpee
3+3 chest to bar
CLASS
MIDLINE CONDITIONING
5 round
20” hollow body rock
10" rest
20” superman rock
10" rest
CONDITIONING: Team wod
20 min amrap
5 syncro pull up (on top)
10 syncro push up (on bottom)
15 syncro air squat (on top)
x3: A+B syncro, C rest, cambi liberi
x2: A+B syncro
ENDURANCE
30 min amrap
5 ring row
5 push up
5 air squat
5 burpee
EXTRA
BODY ARMOR
Dumbbell high pull
4 x 8 buffer 1
AEROBIC CAPACITY
3 set
500m row (2:00-2:10)
400m run (max effort)
4 min rest
MOBILITY
Finito rnds da 15