PROGRAM CLASS DAL 13 OTTOBRE AL 19 OTTOBRE

 

 

 

CLASS  PROGRAM

Lunedi 13/10

Warm-up
3 rounds:

  • 250 m row

  • 10 ring rows

  • 10 tempo air squats (3” down)

  • 10 hollow rocks

Skill / Strength
EMOM 12’

  • Min 1: 4–6 chest to bar pull-ups (strict or weighted)

  • Min 2: 10–15 V-ups

  • Min 3: 20” L-sit hold + 5 dips

WOD

AMRAP 16’

  • 300 m run

  • 12 toes to bar

  • 15 wall balls (9/6 kg)

  • 10 box jump overs (60/50 cm)

  • 5 burpee touch bar

 

Martedi 14/10

Warm-up

  • 3 rounds: 8 hang clean + 10 lunges + 10 scap push-ups

Strength / Power
E2MOM x 7 sets:
2 Power Clean + 1 Front Squat @75–85%

WOD
6 rounds of:

  • 10/8 cal bike

  • 8 power cleans (60/40 kg)

  • 32 double under

→ Rest 1’ after round 3

Mercoledi 15/10

Warm-up
3 rounds: 10 pike push-up + 10 sit-ups + 10 PVC pass-through

Skill Ladder 
Every 90’’ x 8 sets:
3–5 handstand push-ups (strict o deficit)
→ Scalare con HSPU kipping o pike push-up

WOD
Every 4’ x 5 rounds:

  • 12/10 cal row

  • 12 KB swings (24/16 kg)

  • 6 box step over KB

  • 4 bar muscle up
    Rest il tempo rimanente del 4’

 

Giovedi 16/10

Warm-up
2 rounds:

  • 10 good mornings

  • 10 step-back lunges

  • 10 push press PVC

Strength 
Bench press 5×3 @80–85%

WOD
AMRAP 18’:

  • 10 front squats (50/40 kg)

  • 10 push press (50/30 kg)

  • 10 shuttle run (1=6+6m)

  • 20 sit-ups

 

Venerdi 17/10

Strength 
In 12’:
Find heavy set of 3 Deadlift

WOD
AMRAP 20’ in coppia:

  • 400 m run together

  • 40 snatch I GO YOU GO (40/25k)

  • 20 syncro OHS 

  • 40 pull up I GO YOU GO

  • 20 push up bro

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