PROGRAM CLASSE DAL 16 Marzo al 22 Marzo
CLASS PROGRAM
Lunedi 16/3 (W-MG)
-Snatch pull-
every 2′ x 3 set
3 rep 105/110%
-Snatch balance + ohs-
every 2′ x 3 set
1 balance + 2 ohs (80%)
-WOD-
26.3
cap. time 16′
Martedi 17/3 (P-W)
EMOM 8′
- 6 rep dbx2 bench press (rpe 8)
- rest
- 6/8 strict pull up
- rest
EMOM 8′
- 6 strict press dbx2 (rpe8)
- rest
- 2 rope climb
- rest
-WOD-
amrap 20′
3 wall walk
9 push up hr
12 box jump over step down
30 double under
Mercoledi 18/3 (S-GM)
-Skill-
Bar muscle up (15′)
-Deadlift-
every 2′ x3 set
4 rep 85%
-WOD-
AFAP
27-21-15 hspu
27-21-15 cal row.
direct in…
21-15-9 ctb
330 run
Giovedi 19/3 (W-WMG)
-Clean and jerk-
every 75″ x3 set (50%)
3 power clean + 3 front squat + 3 push jerk
rest 2′
every 75″ x3 set (60%)
3 power clean +3 front squat + 3 push jerk
rest 2′
every 75″ x3 set (70%)
2 power clean + 2 fsq + 2 push jerk
rest 2′
every 75″ x3 set (80%)
2 power clean +2 fsq + 2 push jerk
-WOD-
3 round for time
21 ttb
15 pistol alt.
9 devil press alt. DB 22,5/15k
cap. time 12′
Venerdi 20/3 (P-GW)
-Powerlifting-
every 2′ x6 set. altr.
- 3 back squat 85%
- 9 hip thrust frog stance rpe 8
-WOD-
5 round for time
9 burpee over barbell front
7 deadlift
5 snatch
3 OHS
(m.60k/w.35k)
cap. time 15′