PROGRAM CLASS DAL 26 MAGGIO AL 1 GIUGNO

 

 

CLASS  PROGRAM

LUNEDI  26/05

STRENGHT CONDITIONING

EMOM 20 MIN
Min 1: 4 Strict Press from ground  #80% 1 RM
Min 2: 8-12 Strict Pull-ups / banded pull ups
Min 3: 10 Strict Toes to Bar / toes to ring
Min 4: Rest

WOD

AMRAP 20:
3 Strict dip/ring dip
6 Burpees box jump over
9 KB A.Swings #24/16

 

MARTEDI 27/05

 

Find 4 rep of P.snatch @70%

then

EMOM 16′ MIN
Min 1: 4 Power Snatch @ 70%
Min 2: 8 Front squat
Min 3: 4 squat snatch
Min 4: Rest

 

WOD

5 RFT

10 DB alt snatch  25/20

200mt row

10 Db alt C&J

400mt Ass bike

 

MERCOLEDI 28/05

MURPH memorial day

 

 

GIOVEDI 29/05

 

AMRAP 4′ x 3 round  every amrap rest 3′

5 SDHP @50/35

10 Barbell row

15 V-up

 

WOD

1-2-3-4-5-6-7-8-9-10

HSPU

10-9-8-7-6-5-4-3-2-1

HPC @50/35

 

VENERDI 30/05

TEAM WOD

1000 m Run
 → Insieme

100 Wall Ball
 → #12/9 – 10 a testa per round x5

80 Step Up Over #60/50
 → #60/50 syncro

3000 m ASS bike
 → a turni da 6x250m ciascuno

80 Dumbell Snatch
 → #24/16 kg – cambio libero

1000 m Run
 → insieme

80 m Burpee Broad Jump
 → #120/100 – 25 m per volta, alternando

2000 m Row
 → 4×250 mt ciascuno

80 Partner Deadlifts
 → #120/100 kg – bilanciere condiviso

1000 m Run
 → insieme