PROGRAM CLASS DAL 4 AGOSTO AL 10 AGOSTO

 

 

CLASS  PROGRAM

Lunedi 4/08

FRONT SQUAT

10′ Ramping to 80%

then

E2MOM X 8 ROUND

ODD: 3 front squat

EVEN: 3 back squat 

 

WOD

AMRAP 15′

10 cal Ass bike

8 Toes to Bar

6 Hang Power Clean #70/45kg

4 Handstand Push-up

 

 

Martedi 5/08

 

STRICT PRESS

10′ Ramping to 80%

then

E2MOM X 8 ROUND

ODD: 3 Strict press

EVEN: 5 Push press

 

WOD 

Su e giù nella 127 blu

FOR TIME

127 Thruster for time empty barbell

every stop 3 burpees 

 

CAP 15′

Man barbell 15kg

Girls barbell training bar or madball 9kg

 

Mercoledi 6/08

Back chain and Core work

every 5′ x 4 round

30” back extension

15” rest

30” clamshell dx

15”

30” clamshell sx

15”

30 ” side plank dx

15”

30” side plank sx

10 good morning with barbell @ 25/40

 

WOD

EMOM 1′ x 20 round

1 Deadlift @110/90

1 Box Jump + 1 every round

 

when you fail – 1 rep every round

 

Giovedi 7/08

SKILLS 15′

Peg Board

 

Gymnastic strength

5×5 strict pullup zavorrati rest 2′

 

WOD

Un, dos, tres, un pasito pa’lante 

 

10 round 1’30” con 30” rest

1 squat snatch

2 power snatch

3 Ohs

@45/30

 in remaining time  shuttle run

Venerdi 8/08