PROGRAM CLASS DAL 10 febbraio AL 16 FEBBRAIO 2025

 

CLASS  PROGRAM

Lunedì 10/02

Clean & Jerk

BG: SKILLS 20′

ADV: 1 RM

 

TEAM WOD

buy in 600 mt run with medball (300 each)

then

10 RFT

300 Mt row ( A or B)

20 WB I go you go

20 ttb/ktc syncro

 

Martedi 11/02

TECNICA EFFICIENZA BOX JUMP OVER 10′

 

CONDITIONING

EMOM 2’X 7 ROUND

7 Shuttle run (1=7+7mt)

13 box jump over( max velocity)

 

WOD

AMRAP 11′ MIN

10 Deadlift #52/43
100 Double Unders
15 Deadlift #61/52
80 Double Unders
20 Deadlift #70/61
60 Double Unders
25 Deadlift #82/70
70 Double Unders
30 Deadlift #90/82
80 Double Unders
35 Deadlift #102/90
90 Double Unders

 

Mercoledì 12/2

STRENGHT

Every 3′ x 5 round

3 Strict press from rack @80%

+

max rep unbroken Push Press

 

WOD

AMRAP 21′

6 Burpees broad jump

12 Pistols alt

18 DB hang clean alt

*every 3′ perform 3 wall walk

 

Giovedi 13/2

 

SNATCH COMPLEX

EVERY 2’30 X 7 ROUND

1 Hi Pull snatch

1 S.Snatch

1 P.snatch

1 S.snatch

START @50% OF P. SNATCH

 

WOD

5 RFT

10 Thruster 

15 Push up hr

 

Venerdi 14/2

BODY ARMOUR

10 KB hi pill

8 Pull over on MB

6 Bench press @75%

 

WOD

AMRAP 20′

400 mt run

Max rep unbroken pull up

400 mt row

30 air squat

 

NB YOUR SCORE IS TOTAL NUMBER OF PULLUP

Sabato 15/2

Team wod