PROGRAM CLASS DAL 14 APRILE AL 19 APRILE

 

CLASS  PROGRAM

FACE4FACE WEEK

 

Lunedi 

BACK SQUAT

every 2’30”

10-9-8-7-6-5-4-3-2-1

start @ 50% of 1 rm

 

AMRAP 15′

15 cal row

5 shuttle run (7+7)

15 A.swing

5 shuttle run

 

Martedi

 

Mercoledi

GYMNASTIC STRENGHT

EMOM 2′ X 4 ROUND

6 Strict Pull Up (weighted RPE 10)

8 Weighted push ups (RPE 8)

REST 3′

 

EMOM 2′ X 4 ROUND

6 Strict chine up (weighted RPE 10)

8 Strict dip body weight ( slowly time  3” down 0”up)

 

REST 3′

 

EMOM 2′ X 4 ROUND

8 Strict TTB

20 V-UPS

 

2° TEAM WOD F4F

AFAP 8′

Power clean syncro

15-12-9

Wall Ball (split as you want)

30-30-30

Syncro lateral burpee over

 

 

Giovedi

WOD 3 F4F

2′ work

15 ttb

15 box jump

max du

 

1’REST

 

2′ work

30 DU

15 Box jump

max ttb

 

1′ REST

 

2′ work

 

15 ttb

30 du

max bjo

 

 

TEAM WOD 4 F4F

FOR TIME cap 8′

15-12-19

one DB  thruster syncro.   22,5/15

pull up i go you go

 

7-5-3

one DB syncro devil press

bar mu y o you go

 

 

 

Venerdi

SKILLS

Pull up/kipping /butterfly

 

STRENGHT

Bench Press or Floor Press

5×6 rep rpe 8

rest 1’30”

 

WOD

Lavoro “EPAP”