PROGRAM CLASS DAL 9 GIUGNO AL 15 GIUGNO

 

 

CLASS  PROGRAM

Lunedì 09/06

EMOM 10′

Odd: 8 Romanian Deadlft  RPE 9
Even: 15 AB-Mat Sit Ups #9/6

WOD

IT’S FRANTASTIC 

Cap 21′

21-15-9

Squat Clean @ 40/30

TTB

 

Rest 3′

 

15-9-6 

Thruster @ 40/30

Pull up

 

Rest 3′

 

9-6-3

Cluster @ 40/30

Ctb/Mu

 

Martedì 10/06

In 10′ Find RM of  this complex “2 Jerk from rack+ 1 OH squat “

THEN DELOAD 10%

EMOM 2 X 6

1 Jerk + max oh squat

 

WOD

AMRAP 10′

1-2-3-4-5-6-7-8-………

deadlift

1-2-3-4-5-6-7-8……

Hspu

Every round 20 DU

Mercoledì 1/06

CONDITIONING

E2MOM X 6 round

ODD:

30” Skyskater

15 WB

EVEN:

5 shuttle run (1=7+7)

10 plyojump ( 1′ down + max time up)

 

WOD

ROW TEAM CHALLENGE

test on 100 mt

THEN 

3K ROW

A: hanging man ktc

B: row

 

Giovedì 12/06

 

Back Squat

5X5 @ 78% 

every round 10 good morning  plate 20/10

rest 2’30”

 

WOD

4 ROUNDS FOR TIME

10 Power Clean #60/43

400 mt Run

8 Wall walk 

200 mt run

 

Venerdì 13/06

Bench Press 

EMOM 2’30” X 8 ROUND

ODD:

Max rep @ bodyweight

deload 20%

Max rep

EVEN:

Rest

 

WOD

EMOM 2′ X 12 ROUND

ROUND 1 – 16 DB Box Step-Up #60/50cm @22.5/15 (8+8)

ROUND 2 – 30 American swing #24/16

ROUND 3 – 14 Aternate Devil Press #22.5/15 (7+7)

ROUND 4 – 30 KB Russian Twist

repeat x 3