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Giovedì 2 Gennaio 2025
PROGRAM
PRE SEASON
STRENGTH
Press
1 x 5 60%
1 x 5 70%
8 x 3 80% rest 60” max
WEIGHTLIFTING
8 min emom
1 power snatch 80%
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
Press
1 x 5 60%
1 x 5 70%
8 x 3 80% rest 60” max
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
Back squat
1 x 9 73%
1 x 7 78%
1 x 5 83%
1 x 7 78%
1 x 5 83%
1 x 3 88%
1 x 5 83%
1 x 3 88%
1 x 1 93%
Deadlift
1 x 5 50%
1 x 5 70%
1 x 3 75%
1 x 2 80%
8 x 1 85% recupero max 60-90” tra i set
Press
1 x 5 60%
1 x 5 70%
8 x 3 80% rest 60” max
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
6 min amrap (score A)
7 deficit handstand push up (2x20/2x15)
5 burpee ring muscle up
4 min rest
6 min amrap (score B)
5 handstand push up
7 burpee
BODY ARMOR
5 superset
6/8 weighted parallel dip
max ub hollow diamond push up
1’30” rest
CLASS (c2)
STRENGTH / SKILL
In 8 min to work on
rope climb / legless rope climb / L rope climb
CONDITIONING
3 round (18 min),
1’30” on 30” off
max cal air bike
max rope climb
max cal row
score A: ripetizioni totali di rope climb
score B: cal totali
A 2 round bmu
B 6 Round + 3