PROGRAM CLASSE DAL 9 Marzo al 13 Marzo
CLASS PROGRAM
Lunedi 9/9 (W-M)
-Snatch work-
every 30″ x3set
1ps + 1ss (70%)
rest 60″
every 30″ x3set
1ps + 1 ss (75%)
rest 60″
every 45″ x2set
1 ps + 1 ss (80%)
rest 60″
every 45″ x2st
1 snatch pull + 1 ss (82%)
rest 60″
every 45″ x2set
1 snatch pull + 1 ss (85%)
-WOD-
half triple three
1500m row
150 du
1500m run
cap.20′
Martedi 10/3 (P-GW)
-Strength/power-
EMOM 20′
- 3 rope climb
- rest
- 4/6 rep bench 80%
- rest
-WOD-
26.2
cap. time 15′
Mercoledi 11/3 (s-mwg)
-Core-
tabata elbow to hand plank
tabata v-up
-Skill-
hsp/hspu/hsw (12’)
-WOD-
amrap 15’ (45”on-15” off)
3 wall walk
6 devil press one DB (25/17,5k)
12/9 cal row
(Start from where you stopped)
Giovedi 12/3 (w-wm)
-Clean and jerk-
every 75″ x3 set (45%)
3 power clean + 3 front squat + 3 push jerk
rest 2′
every 75″ x3 set (55%)
3 power clean +3 front squat + 3 push jerk
rest 2′
every 75″ x3 set (65%)
2 power clean + 2 fsq + 2 push jerk
rest 2′
every 75″ x3 set (75%)
2 power clean +2 fsq + 2 push jerk
-WOD-
3 round (2’30” on – 2’30” off)
15 american swing (24/16k)
12 burpee over KB facing
12 american swing
max wall ball in rest time (9/6k)
Venerdi (13/3) P-G
-Push press-
4 round (max rep in 20″ – rest 90″)
- 90%
- 85%
- 75%
- 70%
-Back squat-
4 round (max rep in 15″ – rest 90″)
- 90%
- 85%
- 75%
- 70%
-WOD-
amrap 13′
6 ttb
9 box jump over
12 push up