PROGRAM CLASS DAL 20 AL 26 GENNAIO 2025
CLASS PROGRAM
Lunedi 20/01
-Snatch-
every 2’30” x2 round
2 hang p. snatch + 1 hang squat snatch_70%
every 2’30” x2 round
2 below knee p. snatch + 1 below knee s.snatch_72%
every 2’30” x2 round
3 squat snatch_75% – 77% (rest 10″ every rep)
-WOD-
9-7-5-3
hang power clean (60/40Kg)
8 ttb
(rest 3′)
3-5-7-9
power clean (70/45k)
8 ttb
cap. time 15′
Martedi 21/01
-Bench press-
every 5′ x4 round
5 rep 70%
30″ rest
4-6 strict pull up
30″ rest
4-6 ring dip
-WOD-
4 round (3’on – 90″ off)
15/12 cal row
60 double under
max rep burpee pull up
Mercoledì 22/02
-Front squat-
every 3′ x4 round
5 front squat 70%
-WOD-
9-6-3-6-9 deadlift (100/65k)
10 hspu
direct in…
10-8-4-8-10 db hang snatch alt. (25/17,5k)
21-15-9-15-21 v-up
cap.12′
Giovedi 23/02
-Clean & jerk-
every 2’30” x2 round
2 hang p. c&j + 1 hang squat c&j_70%
every 2’30” x2 round
2 below knee p. c&j + 1 below knee s. c&j_72%
every 2’30” x2 round
3 squat c&j_75% – 77% (rest 10″ every rep)
-WOD-
AMRAP 16′
4/3 bar muscle up
8 box jump over
12 american swing (24/16k)
Venerdi 24/02
-Deadlift-
every 5′ x3 round
5 hspu strict
30″ rest
5 deadlift 70%
30″rest
3 hspu strict
-WOD-
for time
2 round
100 d.u.
20 barbell facing burpee
10 thruster 45/30k
6mt hsw (4 wall walk)
10 thruster 45/30k
20 barbell facing burpee
rest 5′