PROGRAM CLASS DAL 27 GENNAIO AL 2 FEBBRAIO 2025

 

 

CLASS  PROGRAM

LUNEDI 27/01

Skills:

Bar MU/ Ring MU 20′

WOD

3 Rounds for time:
18 push-ups HR
15 SDHP
12 hang power cleans #60/40
800-m run

MARTEDI 28/01

GYMNASTIC STRENGHT

EMOM 1’30X12 ROUND

1- 5 Pull Up Zavorrati

2- 5 Dip zavorrati

3- 10 strict ttb ( salita esplosiva e discesa in 3 “)

WOD

2 Rounds for time 

500/400 mt row
30 Lateral burpees over the bar
20 push press #52/35
10 ctb

rest 2′

 

MERCOLEDI 29/01

SNATCH CONDITIONING

EVERY 2′ UNTILL FAIL 

10 broad jump + 3 snatch start @ 60% of your power snatch and increase 5% every round when you fail power snatch you can do squat snatch

 

WOD

7 rounds for time of:
7 single-dumbbell devil’s presses 25/20
7+7 Pistols

GIOVEDI 30/01

Skills

TTB 15′

TEAM WOD of 2

90 cal ass bike “BRO”  i go you go

GRACE (30 CJ FOR TIME)i go you go

60 cal Ass bike bro

ANNIE (50-40-30-20 DU  e SitUp) sit up syncro e du i go you go every stop

30 cal ass bike bro

 

 

VENERDI 31/01

LEG CRUSHER

EMOM 1’30 X 10 ROUND

ODD : 5 back squat @ 75%

EVEN: 3 front squat same load

 

WOD

 

SABATO 1/02