PROGRAM CLASSE DAL 15 Dicembre al 21 Dicembre

 

 

CLASS  PROGRAM

Lunedi 15/12

-Back squat-

every 2’15”

5×3 75-80%

-WOD-

4 rft

12 ttb

12 thrusther 40/30k

48 double under

cap. time 12′

 

Martedi 16/12

-Skill/strength-

Adv. work on ring MU

No skill?

4 round

10 KB pull over (RPE 8)

30″ rest

10 paralette push up

30 ” rest

5 kipping deficit band

2′ rest

-WOD-

3 rft

9 snatch 50/35k

15 pull up

200m run

cap. time 13′

 

Mercoledi 17/12

-Weightlifting-

emom x3 round 

1 c&j 70/75/80%

rest 2′

emom x3 round

1 c&j 75/80/82%

rest 2′

in 6′ find heavy c&j of day

-.WOD-

AFAP

100 american swing 24/16k

100 box jump over

(split as you want)

cap. time 15′

 

Giovedi 18/12

-Powerlifting-

Deadlift

5×3 75/80% every 2’00”

-WOD JUDGE DAY-

AFAP

100 burpee over line

100 cal row

(split as you want)

cap. time 13′

(half class judge half class perform, change)

 

Venerdi 19/12

-Adv. work on skill hsw-

Beg. FBB

emom 16’

1. 20 tap shoulder alt.

2. 10 hspu strict box

3. 30 superman

4. rest

-WOD-

Amrap 15’

3 muscle up bar

6m lunges with mad ball

9 wall ball