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Mercoledì 22 Giugno 2022
PROGRAMS
PRE SEASON
Military press
1 x 8 50%
1 x 6 60%
1 x 4 70%
1 x 2 75%
Trovare 2RM del giorno
Con 15% in meno dell 2RM eseguire con massima esplosività
2 x 2
Floating Romanian deadlift
4 x 8 buffer 2
GYMNASTIC CONDITIONING
4 superset
70 double under afap
directly into
max ub chest to bar
directly into
max ub pull up
3 min rest
IN SEASON
5 set afap
18/15 cal ski erg
directly into 10 rebound jerk, utilizzare il più alto carico possibile
2 min rest
GYMNASTIC CONDITIONING
4 superset
70 double under afap
directly into
max ub chest to bar
directly into
max ub pull up
3 min rest
CLASS PLUS
Deadlift
1 x 8 60%
1 x 8 65%
1 x 8 70%
2 x 6 75%
2 x 4 80%
2 x 2 85%
WORKOUT OF THE DAY
COMPETITOR
GYMNASTIC AND BARBELL CONDITIONING
10 min emom
odd: max ub strict ring dip / kipping ring dip
even: max ub hang power clean
Rx: 60/40
CONDITIONING
for time
30 devil press
15m overhead walking lunge
30 devil press
15m front rack walking lunge
Elite: 2x25/2x17,5
Rx: 2x20/2x15
CLASS
CORE
6 set (6 min)
30" amrap KB russian sit up DX
30" amrap KB russian sit up SX
CONDITIONING
team wod x2-x3
17 min window
buy in: 80-90 cal bike (i go you go)
then amrap
6-9 syncro thruster 60/40 (syncro on top, nella versione a 3 solo due atleti alla volta)
4-6 rope climb
ENDURANCE
In 30 min
2000m row
15 double DB thruster 1515/1010
10 DB russian sit up DX
10 DB russian sit up SX
1800m row
15 double DB thruster 1515/1010
10 DB russian sit up DX
10 DB russian sit up SX
1600m row
15 double DB thruster 1515/1010
10 DB russian sit up DX
10 DB russian sit up SX
1400m row
15 double DB thruster 1515/1010
10 DB russian sit up DX
10 DB russian sit up SX
…..
EXTRA
CORE
6 set (6 min) 30" amrap KB russian sit up DX 30" amrap KB russian sit up SX
MOBILITY