PROGRAM CLASS DAL 10 Novembre al 16 Novembre

 

 

 

CLASS  PROGRAM

Lunedi 10/11

Skill 

  • Kipping pull up → butterfly technique

  • Progressione: 4×6 con 60-75% max reps

EMOM 20’
1: 12/10 cal row
2: 4 strict pull up
3: 8 front squat (50%)
4: 8 box jump over
5: Rest

-WOD-
3 RFT
12 thruster 42.5/30
12 ttb
12 burpees over line

cap. time 10′

Martedi 11/11

-Weightlifting-

  • Power clean + jerk
    6×2 @75-80%
    Rest 90’’

-Interval training-

Every 2’ x 5 sets:
10 shuttle run (5+5=1rep) + 10 wall ball

-WOD-
For time (12’ cap)
21-15-9
Deadlift 100/70
9-6-3

Wall walk

Mercoledi 12/11

-Strict Press-

6×3 @ 75-85%
Rest 90’’

-EMOM 10’-
1: 6 dip strict
2: 20’’ L-sit + 10 push up deficit

-WOD-

AMRAP 10’:
8 HSPU 
10 sit up
12 pistol alt.

Giovedi 13/11

-Skill work-

  • Double unders technique (progressione: single → double → unbroken sets)

-Snatch high pull-

Every 2′ x 4 round

3 snatch high pull 90-95% of PR

 

-WOD-
Chipper for time:
80 DU
40 power snatch 35/25
30 wall ball
20 burpee over bar front
10 bar muscle up

cap. time 15′

 

Venerdi 14/11

-Clean & Jerk-

  • Hang clean + jerk complex
    5×2+1 @ 70-80%

-WOD-
For time (3 rounds):
12 ctb
9 push press (50/35k)
6 squat clean 
400m run
→ Rest 2’ tra i round

 

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