PROGRAM CLASS DAL 24 FEBBRAIO AL 1 MARZO

 

 

CLASS  PROGRAM

Lunedi 24

SHOULDER CONDITIONING

On a 21:00 Clock:
From 0:00-7:00:
EMOM 7:
1 Press@90%
From 8:00-14:00:
EMOM 9:
1 Push Press #+20% of Press
From 15:00-21:00:
EMOM 9:
1 Push Jerk #+20% of Push Press

 

WOD

AMRAP 3′ rest 1′

500MT row

remaining time max rep burpees otr

AMRAP 3′ rest 1′

300 mt run

max rep ttb

AMRAP 3′ rest 1′

500MT row

remaining time max rep burpees otr

AMRAP 3′ rest 1′

300 mt run

max rep ttb

 

Martedi 25

 

ADV: OHS

In 10′ find 3 Rm 

then every 2’30’ x 5

3 OHS (-10%)

 

BEG: SKILL OHS

 

WOD 16′

10-10-10-10

Front squat from ground @ 60/40

30-30-30-30

DU

THEN 

6-6-6-6

HPC 60/40

3-3-3-3

Rope climbe

IN REMAINING TIME

1 RM OF P.CLEAN

 

Mercoledi 26

-BODY ARMOUR-

6 Rep Bench Press

12 Chainshaw row kb

10  kb curl

rest 2 x 4 round

 

WOD CAP 18′

18-15-12

Thruster

Pull up

12-9-6

Cluater

Ctb

9-6-3

Deficit HSPU

MU

 

Giovedi 27

-SNATCH SEX-

3 ROUND

1′ – 3 deadlift snatch grip + 1 snatch

50” – 2 deadlift snatch grip + 1 snatch

40” – 1 deadlift snatch grip + 2 snatch

30” – 2 snatch

ELITE 70/45

OPEN 60/40

SCALED 50/35

BEGINNER 40/30

 

WOD Cap 18

6 RFT

6 Wall Walk

12 V-up

18 Alt pistols

 

Venerdi 28

TEAM WOD

  • 44 Rounds For Time (with a Partner):
  • 4 Wall Balls (20/14 lb)
  • 4 Pull-Ups
  • 4 Burpees
  • 4 Dumbbell Snatches (50/35 lb)

 

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