PROGRAM CLASS DAL 30 GIUGNO AL 06 LUGLIO
CLASS PROGRAM
Lunedi 30/06
-Front squat-
6 round start every 2’30”
5 (75%) 3 (80%) 2 (85%) 3 (82%) 2 (85%) 1 (87%)
-WOD-
amrap 6′
3/6/9 dbx2 hang c&j (22,5/15)
burpee face DB
REST 3′
amrap 6′
3/6/9/12…
wall ball
5/10/15…
double under
Martedi 1/07
-Bench press-
6 round start every 2’30”
5 (75%) 3 (80%) 2 (85%) 3 (82%) 2 (85%) 1 (87%)
-WOD-
2 round
5 power snatch (40/30k)
5 bar mu
5 power snatch
10 ctb
directly in…
2 round
3 hang squat snatch (45/35k)
9 ttb
3 hang squat snatch
12 v-up
cap. 20′
Mercoledi 2/07
-Clean & Jerk-
3 int x2′
1 hpc + 1fsq + 1 hsc&j 70-72-75%
2 int x2′
1 hc + 1fsq e jerk + 1 hsc&j 75-77%
1 int x2′
3 squat clean e jerk (rest 10″ every drop) 80%
-WOD-
amrap 12′
buy in 1000/900mt row
25 burpee box jump over
4/6/10
devil press one db alt.
pistol alt.
Giovedi 3/07
-Deadlift-
start every 2’30”
5 -3 – 2 – 3 – 2 – 1 (no tng/no dng)
75 – 80 – 85 – 82 – 85 – 87%
-WOD-
for time
3 round
10 hspu
15 front squat (40/30k)
400m run
Venerdi 3/07
-Snatch work-
every 2′ x3 interval
1 hps + 1 ohs + 1hss (70-72-75%)
every 2′ x3 inteval
1 hps + 1ohs DROP + 1 hss (75-77-80%)
every 2′ x2 interval
3 squat snatch (every drop rest 10″) 82%
-WOD-
for time
4 round
15 ttb
9 db box step over (25/17,5k)
18 stoh db (25/17,5k)