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Lunedì 17 Aprile 2023
PROGRAM
PRE SEASON
AEROBIC CAPACITY
Every 4' x 6 (24 min)
400m run (easy pace)
6-8 burpee ring muscle up
CLASS PLUS
8 round
20" on, 40" off
ghd sit up
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
25 cal bike
20 box jump over
15 push press 2x22,5/2x15kg
10 burpee over the dumbbell
1' rest
CLASS
STRENGTH
5 min ramping (da terra)
7 min emom (da rack)
3 front squat, 80%
5 min, push press set up
SKILL
6 min emom
1 power clean
2 push press
6 min emom
1 power clean
2 front squat
CONDITIONING
For time:
10-9-8-7-6-5-4-3-2-1 push press
1-2-3-4-5-6-7-8-9-10 front squat
directly into 800m run
Time cap: 15 min
Rx 50/35kg
Scaled 40/30kg
ENDURANCE
For time
800m run
15 dumbbell push press
15 dumbbell front squat
600m run
15 dumbbell push press
15 dumbbell front squat
400m run
15 dumbbell push press
15 dumbbell front squat
200m run
15 dumbbell push press
15 dumbbell front squat
EXTRA
MOBILITY
STRENGTH
Front squat 1 x 5 70% 1 x 3 80% 1 x 1 85% 1 x 5 75% 1 x 3 85% 1 x 1 90%
18:25 (@20)