PROGRAM CLASSE DAL 9 Febbraio al 15 Febbraio

 

 

 

CLASS  PROGRAM

Lunedi 9/2

-Weightlifting-

every 2′ x3 set

3 hang snatch 70-72-75%

every 2′ x3 set

2 hang below knee 75-77-80%

every 2′ x3 set

1 power snatch 77-80-82%

-WOD-

amrap 15′

3m + 3m hsw

6 box jump over

9 ttb

 

Martedi 10/2

-Powerlifting-

Front squat
every 2’30” x3 set

  1. 3 rep rep 85%
  2. 2 rep 87%
  3. max rep in 20″ 65%

-Push press-

every 2’30” x3 set

  1. 2 pp + 1 pj 85%
  2. 1 pp + 1 pj 90%
  3. 30″ max rep stoh 70%

-WOD-

3 round (4′ on – 2′ off)

  1. cash in 15/ 12 cal row…10 burpee over line step back + 10 front squat (40/25k)
  2. cash in 15/ 12 cal row…10 burpee over line step back + 10 stoh 
  3. 3 – 6 – 9 – … burpee over line step back + thurster 

 

Mercoledi 11/02

-Gymnastic-

6-10 pull up strict

6-10 dip strict

rest 2′

(stop at 50 rep each exercise)

-Skill-

Rope cimb (10′)

-WOD-

for time 3 round

db snatch dx 12

db snatch sx 12

box jump over 25

double under 50

cap.time 12′

 

Giovedi 12/2

-Weightlifting-

every 2′ x2 set

3 power clean + 3 f.sqaut + 3 jerk (70 e 75%)

rest 2′

every 2′ x5 set

  1. 5 c&j 75%
  2. 3 c&j 77%
  3. 2 c&j 80%
  4. 1 c&j 82%
  5. 1 c&j 85%

-WOD-

amrap 8′

4 wall walk

4 shuttle run (7,5+7,5mt)

8 pull up

-rest 4′-

amrap 8′

8 push up

4 shuttle run (7,5+7,5mt)

4+4 pistol alt.

 

Venerdi 13/2

-Powerlifting-

Bench press every 2’00” x4 set

  1. 4-6 rep 77%
  2. 3-5 rep 80%
  3. 3-5 rep 80%
  4. 2-5 rep 82%

Deadlift every 3′ x3 set

  1. 4 rep 85%
  2. 3 rep 87%
  3. 2 rep 90%

-WOD-

Karen

150 wall ball

cap. time 10′

 

 

 

 

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