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Martedì 19 Settembre 2023
PROGRAM
PRE SEASON
STRENGTH
6 round (not for time)
5-3-1-5-3-1 front squat*
2 box jump max height
6-4-2-6-4-2 weighted strict pull up
2 min rest
*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%
GYMNASTIC
every 2 min x 6
max ub toes to bar
handstand walk / piruette practice
CLASS PLUS
10' di lavoro tecnico su
handstand walk
WORKOUT OF THE DAY
COMPETITOR
Emom 20’:
I: 15 cal row
II: 15 m handstand walk (7,5+7,5m)
III: 15 burpee
IV: max shoulder to overhead 80/60kg
V: rest
CLASS
CONDITIONING: D.T.
For time:
5 round
12 deadlift
9 hang power clean
6 push jerk
time cap: 15 min
Rx 70/47,5
Scaled 60/40
CORE
6 min emom
10”-20" dragon flag hold (45 gradi)
EXTRA
MOBILITY
AEROBIC POWER
emom 4 min
odd: row max effort
even: burpee max effort
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