PROGRAM CLASS DAL 7 LUGLIO AL 13

 

 

CLASS  PROGRAM

Lunedi 7/07

in 10′ find 3 RM of Back squat

Then

E2MOM X 8 ROUND

ODD: 2 rep back squat @load of 3 rm

EVEN:  1 max effort cal assault bike

 

WOD

For Time

10-9-8-7-6-5-4-3-2-1
Bar facing burpees

1-2-3-4-5-6-7-8-9-10
Hang power snatches #45/30

CAP 12′

 

 

Martedì 08/07 G

Box Jump conditioning & Plyometric Work

EMOM 1’30 X 10 ROUND

ODD:  explosive bulgarian split squat 20”dx+20”sx

EVEN: 10 plyo box jump unbroken

 

WOD

AMRAP 25′

Buy in 1000 mt run

Then

 

5 Hspu

5 Pull Up

5 Push Up

5+5 Pistols

 

 

Mercoledi 09/07

in 10′ find 2 RM of Clean and Jerk T&G

then

EMOM 1’30 x 5 round

1 clean and jerk

 

TEAM WOD

For Time

100 Cal Row (split Calories)

80 Syncro Weightes AB-Mat Sit Ups #9/6
60 Syncro Altenating DB Snatch #22.5/15
40 Syncro DB Lunges #22.5/15 
20 Alternating Burpees Over the partner

100 Cal ass bike  (bro bike)

 

cap 25′

 

Giovedi 10/07

Every 2’30 min x 6 rounds
5-5-3-3-2-2   

Strict press 

start@70% increas of 2%

WOD

4 rounds for time:

8 Wall walk
8 front squat #52/35
8 SDHP #52/35
400-m run

CAP20′

 

Venerdi 11/07

 

CORE WORK

Tabata 

Paralletes l-hold

2’rest

Tabata

Core explosion

2’rest

Tabata

V-up

Russian twist

 

BODY ARMOUR

Every 3′ x 4 round

12 db curl

6 Hip Thrust RPE9

 

WOD

21-15-9-15-21  DB2 HPC

5 Shuttle run ( 1=7mt)

3-3-3-3-3 Sand Bag shouldering

5 Shuttle Run

CAP 10′