PROGRAM CLASS DAL 21 LUGLIO AL 27 LUGLIO

 

 

CLASS  PROGRAM

Lunedi 21/07 WGM

 

-Gluteus work-

every 3′ x  5 round

10 Plyo box jump

5 hip thrust RPE9

8+8” courtesy lunges  with kb

 

WOD

AMRAP 20

6 deadlifts #102/70
7 burpee pull-ups
10 KB A.swing #24/16
200-m run

 

Martedi 22/07 G

Specific warm up

Tabata push jerk db

20” dx

10” rest

20”sx

 

THEN

Jerk complex 

in 10′ find best lift of this complex from ground

1 Push press

1 Split Jerk

1 Push jerk

 

THEN

EVERY 2’30” X 4 ROUND

repeat complex with best weight , if you fail deload 10% and repeat in the same round

 

WOD“BLACKJACK”*
For Time
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round consists of 21 reps (aka: “blackjack”) for a total of 441 reps in the workout.

 

Mercoledi 23/7

SKILL

BACK SQUAT SETTING  AND SPECIFIC MOBILITY 

Back squat

in 3′

6 set x 5 rep @ 70-75-80-85-85-85

 

WOD

ISABEL ON THE RUN”
For Time in a 12 min cap time
30 Snatch #60/43

every drop

200 mt Run 

 

 

Giovedi 24/7

 

Gymnastic stregth endurance

For time  cap 10′

ADV: 100 strict pull up -chine up 100M/ 80W

BG: 80/60

 

THEN

 

4 ROUND

10 DB hammer curl

8 Arnold press

20 elastic tricip french press

every round 1’30” rest

 

WOD

 

“GRACE ON BIKE”
For Time in a 12 min cap time
30 C&J#60/43

every drop 400MT Ass bike

200 mt 

 

 

 

Venerdì 25/7

 

TEAM WOD OF 2

I Go You Go (140 rep each)

100-80-60-40

Wall Ball

box step up over  1db 20/15

Row Calories

 every 3′ 

Perform 6 Syncro devil press 1db(alternate)

 

Cap time 40′