ASD Accademia Militare

WOD

CrossFit Class (🏋🏻‍♂️🏃🏻‍♂️)

⭕️ STRENGTH
- In 10' work:
1 Power Clean

🎯 aumenta progressivamente il carico fino all'1RM del giorno

⭕️ TEAM WOD 170226
- In 20' with Partner:
A) 10 RFT (relay on round)
6 Floor Press @60/40kg
6 Power Cleans @60/40kg
6 Front Rack Alternating Lunges @60/40kg
then
B) AMRAP in the remaining time:
Calories Erg (1W/1R)

🎯 GOAL: (A) < 13min, (B) 100-120+ Cal
🛠 SCALING: Carico che permetta reps sempre unbroken o singole veloci nei PCL

Gymnastics Class

⭕ SPECIFIC WARMUP
- EMOM × 9':
Min1: 5 KickUp to Handstand
Min2: 5 Supine Scap.Pullups + 5 Supine Strict Knee Raises
Min3: 10 Rings Top Support Pulses + 10" Rings Bottom Support Hold

⭕ SKILL
- E2MOM x 6 Sets:
2-3 Rope Climbs

*le opzioni di scaling saranno spiegate durante la classe

⭕ ACCESSORY
- 2 Rounds For Quality:
(30" work - 15" rest)
Close Grip Pullups
Russian Pushups
Hollow/Arch Rocks

*le opzioni di scaling saranno spiegate durante la classe

🟡HYROX🟡

EMOM 10’
1': 15 wall ball 4/6/9 kg
2': 15 m sled push 115/175 kg

FOR TIME
2x
- 500 m run
- Row/SkyErg 500 m
- Sled pull 30 m 100/140kg
- 500 m run
- Farmer carry 250 m 12/24 kg
- 500 m run
- 20 bbj

Flexibility Class

⭕️ Mobilità della parte superiore del corpo