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′