PROGRAM CLASS DAL 20 OTTOBRE AL 26 OTTOBRE

 

 

 

CLASS  PROGRAM

Lunedi 20/10

-Strength/Skill (12 round every 75″)-

  1. 5-8 rep bench press 65/70%
  2. 8-10 ring dip
  3. 25″ hanstand wall

-WOD-

amrap 16′

400m run

12 stoh (50/35k)

9 ttb

6 burpee over barbell

 

Martedi 20/10

-Strength-
E2MOM x 6:
3 power clean @70–80%

-WOD-
Every 3’ x 6 rounds:

  • 12/10 cal ass. bike

  • 8 thrusters (40/30 kg)

  • 4 shuttle run (6+6m)
    Rest il tempo rimanente del 3’

 

Mercoledi 21/10

-Skill Ladder-
Every 90’’ x 8:
3–5 bar muscle-up o progression (jumping MU / chest-to-bar + dip)

-WOD-
For Time (cap 18’):
21-15-9

  • Pull-ups

  • KB swings (24/16 kg)

  • Wall balls (9/6 kg)

 

Giovedi 21/10

-Strength-
E2MOM x 6:
3 squat snatch @70–80%

-WOD-
AMRAP 18’:

  • 10 deadlifts (80/60 kg)

  • 10 box jump overs

  • 10 hspu

  • 30 double under

 

Venerdi 22/10

WOD 
In 12’:
Find 3RM clean & jerk (per atleta)

WOD partner 
AMRAP 20’ 

  • 200 m run

  • 10 hang power cleans DB alt. syncro (25/17,5 kg)

  • 10 ttb IGYG

  • 10 burpees over barbell IGYG

 

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