PROGRAM CLASS DAL 17 febbraio AL 23 febbraio 2025

 

 

CLASS  PROGRAM

Lunedi 17/02

-Snatch-

every 2′ x3 round

2 squat snatch (rest 15″ bte reps) 75-77-80%

every 2′ x3 round

1 squat snatch 80-82-85%

-WOD-

for time

2 round

500/400mt row

12 stoh (45/30k)

REST 90″ 

2 round

12 ttb

12 oh lunges alt. barb. (45/30k)

cap. 15′

 

Martedi 18/02

-Push press-

every 2′ x 3 round

3 pp 80% – 2 pp 85% – 1 pp 90%

-Jerk-

E2mom

  1. 1 pj + 1 pj 75%
  2. 1 pj + 1pj 80%
  3.  1 split + 1 split 85% 

-WOD-

4 RFT

15 burpee over DB

15 DB thruster

12 burpee over db

15 db thruster

9 burpee over db

60″ rest

cap time 20′ 

 

Mercoledi 19/02

-Back squat-

every 2’30” x 8 round alt.

  1. 3/6 box back squat 75%
  2. 4/8 pistol each leg

 

-WOD-

2 round

6 deadlift 120/90k

8/6 strict hspu

12 pull up

direct in…

2 round

3 wall walks

5 power clean 70/50k

7 ctb

cap. time 15′ 

 

Giovedi 20/02

-Clean and jerk-

every 2’30” x 6 round

  1. 2 hang clean power + 1 hang squat clean jerk 70%
  2. 1 below hang clean power + 1 below hang squat clean jerk 75%
  3. 1 squat clean (drop) 1 squat clean jerk 77%
  4. 1 squat clean (drop) 1 squat clean jerk 80%
  5. 1 squat clean jerk 82%
  6. 1 squat clean jerk 85%

 -WOD-

3 interval

AMRAP 5′ 

50 double under

5 bar muscle up

10 cal row

15 wall ball 9/6k

rest 3′ when finish time amrap

 

Venerdi 21/02

-Deadlift-

EMOM 9′

  1. 5 dl tng 75%
  2. 30″max z-press DB seated RPE 8
  3. rest
  4. 3 dl tng 77%
  5. 30″ max z-press DB seated rpe 8
  6. rest
  7. 2 dl tng 80%
  8. 30″ max z-press DB seated RPE 8
  9. rest

-WOD-

AMRAP 20′

200m run

15 db snatch dx 22,5/15k

15 box jump over

15 db snatch sx 22,4/15k

 

 

 

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