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Mercoledì 15 Febbraio 2023
PROGRAM
OFF SEASON
Front squat fermo 1" al parallelo in discesa
1sx3 60%
1sx3 70%
3sx3 75%
Front squat fluido 2sx4 80%
Military press
1 x 5 70
7 x 3 80% 60” recupero.
PRE SEASON
Military press 1 x 5 70 7 x 3 80% 60” recupero.
6 min amrap
toes to bar
IN SEASON
complete at medium pace 6 rounds of strict Cindy at medium pace directly into strict Diane
CLASS PLUS
5 x max ub bar/ring muscle up
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
15 front squat 50/35kg
15 ring dip
15 kb swing 32/24kg
15 cal bike
CLASS
CONDITIONING
Team wod x2/x3
24 min amrap, I go you go
20 front squat 50/35
25 ring dip parallel dip / box dip
30 kb swing 32/24
35 cal bike
Individual
24 min amrap
12 front squat 50/35kg
12 ring dips
15 kb swing 32/24kg
15 cal bike
ENDURANCE
24 min amrap
15 goblet db squat 24/16
15 push up
15 kb swing
15 cal row
EXTRA
BODY ARMOR
4 x 5/5 movimento controllato
Dragon flag
5 x 4 tenute isometriche 2” (eventuale elastico alle caviglie per scalare)
AEROBIC POWER
Air bike
3 x 1 min on, 2 min off
MOBILITY
17’30’’