PROGRAM CLASS 18 NOVEMBRE – 24 NOVEMBRE
CLASS PROGRAM
Lunedi_18/11
-DEADLIFT-
every 3’30” x5 round
5-3-5-3-5 (rep 5 al 75% – rep 3 al 80%)
active rest on row in rest of time
-WOD-
3 round (5′ on – 3’off)
500/400m row
in rest of time max wall ball
Martedi_19/11
-SKILL 12-15′-
hsp/hspu/hsw
-FBB-
3 round
10 rep bench press RPE 8)
10 ring row eleveted feet
12 deep shrug weighted
30″ rest on exercise / 2′ rest every round
-WOD-
3 RFT
5 wall walks
15 stoh (60/35k)
70 double under
cap. time 9′
Mercoledi_20/11
-SNATCH WORK-
2 set
1,2,3 squat snatch (77%)
rep 1_2″ rest below knee
rep 2_pausa hang
rep 3_pausa bottom position
1 set
1,1,2 squat snatch (80%)
rep 1_pausa hang
rep 2_pausa bottom
30″ rest every rep, 2′ rest every set
-WOD-
20′ emom
- max kb american swing (24/20k)
- rest
- max kb box step up
- rest
Giovedi_21/11
-SKILL-
bar muscle up/ring mu (12′)
-CLEAN & JERK-
10 squat c&j (75%)
rest 30-60″ every rep
-WOD-
AMRAP 12′
1 leg less rope or (2 normal)
15 v-up
10/8 cal ass bike
Venerdi_21/11
-FRONT SQUAT-
every 3’30” x5 round
5-3-5-3-5 (rep 5 al 75% – rep 3 al 80%)
active rest on row in rest of time
-GYMNASTIC STRENGHT-
3 round
MAX strict pull up unbroken
60″ rest
50% of max strict pull up
90″ rest
3-5 strict pull up weighted
2′ rest
-WOD-
3 round
10 shuttle run (7,5+7,5=1)
15 ttb
20 DB hang power snatch alt. (25/20k)