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Mercoledì 16 Novembre 2022
PROGRAM
OFF SEASON
Push press
1 x 7 65%
1 x 5 70%
1 x 3 75%
1 x 1 80%
1 x 1 85%
1 x 3 80%
1 x 5 75%
1 x 7 70%
Dumbbell high pull buffer 1
4 x 6-8
Ghd sit up
4 x 10-12
PRE SEASON
Push press
1 x 7 65%
1 x 5 70%
1 x 3 75%
1 x 1 80%
1 x 1 85%
1 x 3 80%
1 x 5 75%
1 x 7 70%
5 superset
3-5 ice cream maker
10-20" dragon flag
5 set
2 swing + 3-4 ring muscle up
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IN SEASON
7 min amrap
11 push jerk 60/40
11 ghd sit up
30” rest
3 min rest
7 min amrap
7 power jerk 80/55
15 ghd sit up
30” rest
3 min rest
7 min amrap
3 split jerk 100/70
19 ghd sit up
30” rest
CLASS PLUS
5 superset
3-5 ice cream maker
10-20" dragon flag
WORKOUT OF THE DAY
COMPETITOR
For time:
500m row
rest 1’30”
500m row
rest 1’30”
750m row
rest 2’00"
750m row
rest 2’00"
1000m
rest 2’30”
1000m
rest 2’30”
1500m
CLASS
SKILL
Practice:
Ring dip
Pistol squat
CONDITIONING
Team wod
Rx
20 min amrap, I go you go
40 cal bike
35 ring dip
25 pistol squat / scaled into kb box step down 24/16
Scaled
40 cal bike
35 box dip
25 kettlebell box step up 24/16
ENDURANCE
30 min amrap
20 cal row
18 box step up
16 push up
1 min rest
EXTRA
BODY ARMOR
5 x 10-12
MOBILITY
33'40" 500: 1'42 750: 1'45 1000: 1'48 1500: 1'50