PROGRAM CLASS DAL 6 OTTOBRE AL 11 OTTOBRE

 

 

 

CLASS  PROGRAM

Lunedi 6/10

Skill / Strength

EMOM 15’

  • Min 1: 5-7 strict pull-ups (10 ring rows)
  • Min 2: 10–15 sit-ups med ball
  • Min 3: 40’’ hollow hold

WOD
AMRAP 20’

  • 400 m run
  • 10 toes to bar
  • 15 wall balls (9/6 kg)
  • 20 box jump overs (60/50 cm)

 

Martedi 7/10

Warm-up

  • 3 rounds: 10 empty bar front squats + 10 hip extensions + 10 jumping lunges

Strength
E2MOM x 6 sets:
2 squat cleans @70–80%

WOD
For Time:
5 rounds:

  • 21/15 cal row

  • 15 stoh (60/40 kg)

  • 12 burpee over barbell front

cap. time 20′

 

Mercoledi 8/10

WOD 1 – Skill EMOM (10’)
Min 1: 8 handstand push-ups (o pike)
Min 2: 10 pistols (alternati)

WOD 2 – Interval (25’)
Every 5’ x 4 rounds:

  • 200m run

  • 20 push-ups hr

  • 20 KB swings (24/16 kg)

  • 20 sit-ups ab mat
    Rest il tempo rimanente dei 5’

 

Giovedi 9/10

-Strength-
Deadlift 5×3 @75–85%

WOD
AMRAP 18’:

  • 12 power snatch (40/30 kg)

  • 10 lunges front rack alt. (40/30 kg)

  • 4 wall walk

  • 50 du

 

Venerdi 10/10

-Strength- 
In 12’ total:
Find 3RM thruster (da rack)

WOD – Partner Conditioning 
AMRAP 20’ – split as needed:

  • 30 synchro air squats

  • 20 synchro burpees over line

  • 10 synchro pull-ups

  • 10 devil press synchro one db. (22,5/15)

 

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