PROGRAM CLASS DAL 27 OTTOBRE AL 2 NOVEMBRE

 

 

 

CLASS  PROGRAM

Lunedi 27/10

Warm-up
3 rounds:

  • 200 m row

  • 10 lunges

  • 10 sit-ups

  • 10 air squats

-Back Squat-

5×5 @75%
rest 90” tra le serie

-WOD-
AMRAP 20’:

  • 400/300m row

  • 30 double unders

  • 15 wall balls (9/6 kg)

 

Martedi 28/10

-Hang squat Clean + Front Squat Complex (1+2 reps) x 5 sets-
@60–75%, focus sulla velocità

-WOD-
21-15-9:

  • Power clean (60/40 kg)

  • Toes to bar

 

Mercoledi 29/10

-EMOM 12’ alternato-

  • odd: 5–8 handstand push-up (o pike)

  • even: 4–6 strict pull up

-WOD- 
AMRAP 18’:

  • 200 m run

  • 10 hang power snatch (35/25 kg)

  • 10 burpees over bar

  • 10 pull-ups

 

Giovedi 30/10

-Deadlift 5×3 @80%-
rest 2’ tra le serie

-WOD-

12’ AMRAP:

  • 5 front squats (50/40 kg)

  • 10 push press (50/35 kg)

  • 5 shuttle run (7+7= 1 rep)

 

Venerdi 31/10

-Snatch technique complex-
3 snatch pull + 2 power snatch x 5 sets @60%

-WOD-
3 rounds for time

  • 5 bar muscle-up

  • 15 hspu

  • 20 pistol alt.

  • 30 sit-ups

 

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