PROGRAM CLASS DAL 31 MARZO AL 6 APRILE

 

CLASS  PROGRAM

LUNEDI 31/03

 

SKILLS 20′: 

BEG:kipping pullup

ADV:butterfly/MU

GYMNASTIC:

EMOM 1′ x 6 round

complex unbroken:

1ctb

2 pullup

3 Ttb

 

WOD

5 RFT CAP 20′

DB 22,5/15

6  db squat dx

6 db push press dx

6 db deadlift dx

6 db thruster dx

30 du

6 db squat sx

6 db push press sx

6 db deadlift sx

6 db thruster dx

30” rest

 

MARTEDI

EMOM1’30 x  5 round load every round 2,5% start @ 70% OF OHS
2 Oh squat

EMOM1’30 x  4 round load every round 2,5% start @ 82,5% OF OHS
2 Front squat

EMOM 2’30 x  3 round  @ 82,5%
Mx rep OHS unbroken

EMOM 3′ x  2 round  @ 85% OF OHS

Max rep  Front squat unbroken

 

WOD

FOR TIME  14′ CAP TIME
10-9-8-7-6-5-4-3-2-1
Bar lateral burpees
Hang power snatches #50/35

 

MERCOLEDI

CONDITIONING

4 SET

hip thrust

12 rep @ RPE9  (salita esplosiva e 1” fermo su)

+

20 russian swing @ 16/24

Rest 1′

 

Then

 

KB kneeling press 8+8

+

15 American swing 16/24

Rest 2′

 

WOD

4 rounds for max reps:

1 minute HPC @ 50/35

15” change position
1 minute of  max cal ass bike

15” change position
1 minute of dumbbell box step-ups #2×22.5/15 @50cm

15” change position

1 minute of rest

**Your score is total number of rep and calories

 

GIOVEDI 3/04

STRICT PRESS

In 10 ‘ find 3rm of the day

then

E3MOM x 5 round

2 strict press

deload 30%

6 strict press

 

WOD

3RFT CAP 20′

400 mt run

20 pistols

350/400 mt row

20 wb

VENERDI

 

SABATO