PROGRAM CLASS DAL 23 GIUGNO AL 29
CLASS PROGRAM
Lunedi 23/06
SHOULDER ACTIVATION WORK
THEN
STRICT PRESS
Every 2’30’ x 4 round
5 rep 70% + 8 lateral rises (0” fastest up 3” slowly down)
3 rep 75% + 8 lateral rises (0” fastest up 3” slowly down)
2 rep 80% + 6 lateral rises (0” fastest up 3” slowly down)
2 rep 82% + 6 lateral rises (0” fastest up 3” slowly down)
Every 3’ x 2 round
2 rep 82% + max rep push press
WOD
AMRAP 16′
1-2-3-4-5-6-7-8-………
2db Man maker 17,5/12,5
2-4-6-8-10-12-16
2db Oh alt box step up
Every 2′
10 V-UP
Martedi 24/06
GYMNASTIC STRENGTH
Strict Pullup
5 set x 6 rep weighted
rest 1’30”
TEAM WOD
” CERVEZA PARA DOS”
From 0′ to 10′
Buy In
max cal row i go you go
Then
From 10″ to 30″
PART A
10 Box GHD sit up
5 Deadlift 90/70
PART B
Rest
PART A+B
20 Wall ball I go You go 1 rep each
*Your score is cal + total rep (every round 35 rep)
Mercoledi 25/6
WEIGHTLIFTING
Every 3 min x 7 rounds
Start @50% and find max load during 7 rounds
Complex unbroken
1 HPS
2 P.S
2 S.SNATCH
WOD
” EL COTILLO”
AMRAP 15′
3 Burpees pull up
6 Pistols alt
9 Pushup
Giovedi 26/06
WEIGHTLIFTING
Every 3 min x 7 rounds
Start @50% and find max load during 7 rounds
Complex unbroken
1 HPC
2 P.C
1 S.CLEAN
1 JERK
WOD
“LA VACA AZUL”
RUNNING CLOCK
0′ to 2′
Max effort HSPU
2′ to 4′
Push Jerk@ 50/35
4′ to 6′
Max effort box jump over
6’to 8′
Max effort sumo deadlift high pull @ 50/35
8′ to 10′
Rest
10′ to 11′
Max effort HSPU
11′ to 12′
Push Jerk@ 50/35
12′ to 13′
Max effort box jump over
13′ to 14′
Max effort sumo deadlift high pull @ 50/35
Venerdi 27/06
BACK SQUAT
EMOM 1′ x 10 round
1 back squat start @82% and increase 2% every round
TEAM WOD
4 ROUND FOR TIME
” LA PU*A QUE TE PARIO’ “
*I DUE ATLETI LAVORANO CONTEMPORANEAMENTE SU DUE BILANCIERI DIVERSI
PART A
3 Power clean
3 Push jerk
@ 50/35
PART B
3 Hang power snatch
3 OHS
@40/30
PART A+B
200 Mt run
*AL RIENTRO I DUE ATLETI FANNO SWITCH SUL BILANCIERE E RIPETONO LA SEQUENZA COMPLETANDO COSI
1 ROUND .
* NEL CASO DI TEAM UOMO DONNA SI UTILIZZANO DUE BILANCIERI FEMMINILI E L’UOMO AGGIUNGE O TOGLIE