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Venerdì 20 Ottobre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Floating squat clean
1 x 3 60%
1 x 3 65%
1 x 3 70%
3 x 3 75%
Front squat
1 x 3 60%
1 x 3 70%
8 x 3 75%
dopo ogni set 3 broad jump
rest max 60”
GYMNASTIC
every 2' x 5
6-8 strict toes to bar
directly into
max ub toes to bar
directly into
8-10 hollow V-up
CLASS PLUS
dumbbell bridge floor press
5 x 10-12
WORKOUT OF THE DAY
COMPETITOR
team wod (syncro solo negli esercizi indicati)
For time:
2 round
30 dumbbell box step over 60/50cm 2x25/2x17,5kg
10 syncro devil press 1x25/1x17,5kg
30 burpee box jump over
20 syncro dumbbell hang clean & jerk 1x25/1x17,5kg
30 burpee box jump
30 syncro dumbbell front squat 1x25/1x17,5kg
CLASS
GYMNASTIC SKILL
In 18 min
work on efficiency:
butterfly pull up
butterfly chest to bar
kipping pull up
CONDITIONING
7 min amrap
7 american swing 24/16
5 burpee box jump over
ENDURANCE
Every 3 min x 10, max effort
21/15 cal row
15 ground to overhead 15/10 (plate)
9 burpee
EXTRA
MOBILITY
AEROBIC POWER
6 min amrap
cal air bike
Team: I go you go
Individual: 30" on 30" off, salire e scendere dalla bike all'interno dei 30" on
22;30 Ale&Miky (io no Jump ho steppato tutto)