PROGRAM CLASS DAL 1 Dicembre al 7 DIcembre
CLASS PROGRAM
Lunedi 1/12
-GYMNASTIC STENGTH-
Every 90″ x10 round alt.
- 5/7 strict pull up
- 5/7 strict dip horn or ring
-WOD-
AMRAP 20′
20/18 cal row
10 ttb
8 burpee box jump over step down.
Martedi 2/12
-COMPLEX SNATCH-
Every 2′ x5 round
2 snatch high pull – DROP- 2 hang power snatch (carico fisso 70%)
-BALANCE SNATCH-
every 90″ x4 round
2 balance snatch 50-55%
-WOD-
10 round for time
3 ohs (60/50k)
3 shuttle run (7+7=1 rep)
cap. 13′
Mercoledi 3/12
-Back squat-
every 2′ x3 round
3 rep 80/85/90%
every 90″x3 round
1 rep heavy of 90%
-WOD-
AMARAP 12′
3-6-9-12… hspu
30 doubl eunder
9mt lunges walk with medball in OH (9/6k)
Giovedi 4/12
-SKILL (15′)-
Ring or Bar MU (adv.)
-for Beg. FBB-
emom 15′
- Kb pull over 12 rep (rpe8)
- Knee to elbox 8 rep
- Med ball smash 8 rep
- rest
-WOD-
AFAP
21 – 15 – 9
deadlift (100/80k)
330 run
Chest to bar
cap. time 15′
Venerdi 5/12
-CLEAN COMPLEX-
every 2′ x5 round
1 clean pull – drop – 1 hang squat clean + 1 front squat (70/80%)
-PUSH PRESS-
every 90″x3 round
3 rep 70% of pr push press
-WOD-
5 rft
18 american swing (24/16k)
12 box jump over
cap. time 15′