PROGRAM CLASS DAL 13 AL 19 GENNAIO 2025

 

 

CLASS  PROGRAM

WELCOME 2025

Lunedi 13

Front Squat 

in 10′ find 3 RM of the day

then

EMOM 2′ X 5 ROUND

2 Front Squat

 

WOD

From 0′ to 10′

3 rounds for time of:
50 push-ups
50 meter front rack kb walking lunge 32/24

then

“HOT ROUNDS”
AMRAP 8
2 wall walks
2 deadlifts #90% of 2 RM of the day

 

Meartedi 14/01

BENCH PRESS

4 Round x 5 rep @70%

rest 90″

 

EMOM 9′

  • 4-6 Strict HSPU
  • 4-6 Strict dip
  • Rest

 

WOD

AMRAP12′

1 Rope climbe legless

6 STOH 45/30

9 Pull Up

 

MERCOLEDI 15

 4 ROUND EVERY ROUND 1’30”  rest

BODY ARMOUR

Kb curl 12 rep

Elastic French press 20 rep

Chainsaw kb row 12+12

 

For time:

20-30-40-50
Alt. DB Snatch, #22.5/15
12-12-12-12
burpees DB Step up over #60/50

Alt. DB HPC, #22.5/15

50-40-30-20

DU

30-30-30-30


Time cap: 28'

 

Giovedi 16/01

SKILLS : 20′

Pull up/Butterfly

then

max effort pullup unbroken test

 

WOD

METABOLIC EMOM

EMOM 3X9 ROUND

1- 660 mt run

2- 500/400 mt row

3- AMRAP CINDY

4- 30/27 cal ass bike

5- Rest

6- 660 mt run

7- 500/400 mt row

8- AMRAP CINDY

9- 30/27 cal ass bike

 

 

 

Venerdi 17/01

 

GOODMORNING

4 x 10 REP rest 1’30 (31×1)

HI PULL CLEAN

EMOM 1’30” X 5 ROUND

 

WOD

”Macho Man”

Emom (finish when you lose)

3 Power Clean

3 Front Squat

3 Jerk

 

@60/40

 

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