PROGRAM CLASS DAL 19 MAGGIO AL 25 MAGGIO
CLASS PROGRAM
Martedi 20/5
-Skill-
Hsp, hspu, hsw (15′)
-WOD-
3 rft
400 run
9 floor press DBx2
15 pull up
400 run
3rft
40 double under
5 bar muscle up
40 double under
15 ttb
Mercoledi 21/5
-Clean & Jerk-
In 10′ find rmt (massimale tecnico) di squat c&j
-EMOM x5 round-
1 squat c&j 85% of rmt
-WOD-
3 round for time
2 front squat (60/40k)
4 wall walk
4 front squat
6 strict hspu
6 front squat
10 kipping hspu
Giovedi 22/05
-Deadlift-
Every 2′ x3 round
5 dl tng 75%
3 dl tng 80%
2 dl tng 85%
-WOD-
Amrap 6′
6 power snatch 50/35
12 ttb
9 hang power clean
30 du
-4′ rest-
amrap 6′
4 power snatch 55/37
6 ctb
6 hang power clean
30 du
-4′ rest-
amrap 6′
2 power snatch 60/40
3 bar mu
2 hang power clean
30 du
Venerdi 23/5
-Power endurance VO2 max-
emom x9 round
- 30″ max cal row rpe 9
- 30″ max cal ass bike rpe 9
- easy shuttle run 7,5+7,5m
- 20″ max cal row rpe 9
- 20″ max cal ass bike rpe 9
- easy shuttle run
- 20″ max cal row rpe 9
- 20″ max cal ass bike rpe 9
- easy shuttle run 7,5+7,5m
3′ rest
(ripetere lo scherma per 2 volte)
-WOD-
every 2′ x3 round
6 hang power snatch DB alt. 25/17,5
30″ max wall ball
(rest 3′ after 3 round)
every 2’x3 round
4 devil press DB alt. 25/17,5
30″ max wall ball