PROGRAM CLASS DAL 17 Novembre al 23 Novembre

 

 

CLASS  PROGRAM

Lunedi 17/11

-Weightlifting work-

Every 2′ x 6 set

2 clean pull + 1 power clean (75-85%)

-WOD-

amrap 15′

10 ttb

8 dbx2 step over (22,5/15k)

6 devil press

Martedi 18/11

Powerlifting – Back Squat

5 round every 2’30”

5 @ 70–80% + 3 rep al 60% (2″ in bottom”

-WOD-

for time

400m run

30 wall ball

20 hang power snatch (40/30k)

10 burpee over barbell double jump

20 hang power snatch

30 wall ball

400m run

cap. time 15′

Mercoledi 19/11

Skill – HSPU progressions + Pulling control- HSW

5 round:
10 box pike HSPU / 8 strict HSPU
20’’ handstand hold wall

45″ rest

4 bar mu / 6 chest to bar / 6 strict pull up

75″ rest

-WOD-

“Cindy jump”

amrap 20′

5 pull up

10 push-up

30 double under

Giovedi 20/11

Weightlifting – Snatch

Every 1’45”

5×2 power snatch @ 70–80%

direct in… every 90″

3×1 squat snatch @ 75–85%

-WOD-

4 rft

15 hang c&j alt. (25/17,5k)

10 deadlift (80/60k)

200 run

cap. time 12′

 

Venerdi 21/11

-Powerlifting – Bench press-

6 round every 1’45”

3 rep 75/85%

 

-WOD-

amrap 7′

10/8 cal. row

6 burpee over row

10 ttb

-REST 3′-

amrap 7′

4 wall walk

8 burpee box jump over

12 pistol alt.