PROGRAM CLASS DAL 7 AL 12 GENNAIO 2025

 

CLASS  PROGRAM

WELCOME 2025

Martedi 7/01

-Back squat-

Every 2’30” x 5 round

2 rep 75% – 2 rep 80% – 1 rep 85% – 1 rep 90″ – 1 rep max weight

-Squat snatch-

in 15′ find 1 heavy rep

-WOD-

“Karen”

150 wall ball for time

cap. time 12′

 

Mercoledi 8/01

-Bench press-

Every 2’30” x 5 round

2 rep 75% – 2 rep 80% – 1 rep 85% – 1 rep 90″ – 1 rep max weight

-Muscolar endurance-

AMRAP 8′

3-5 strict pull up

30″ rest

8-10 push up hand release

60″ rest

-WOD-

2 round

6′ amrap

8 pull up

8 burpee over line

6 pull up

6 burpee over line

4 pull up

4 burpee over line

max cal rest time

6′ rest

 

Giovedi 9/01

-Deadlift-

Every 2’30” x 5 round

2 rep 75% – 2 rep 80% – 1 rep 85% – 1 rep 90″ – 1 rep max weight

-Squat c&j-

in 15′ find 1 heavy rep

-WOD-

3 round for time

20 ttb

10 pistol alt.

5 rope climb

 

Venerdi 10/01

-STOH-

every 2’15” x3 round (75-80-82%)

2 strict press + 3 push press

every 2’15” x2 round (85-87%)

1 strict press + 3 push press

-WOD-

From 0′ to 9′

22 – 16 – 10

DB snatch alt. (22,5/15K)

12 – 9 – 6

kipping hspu deficit plate (20/10kg)

from 9′ to 18′

16 – 12 – 10

DB snatch alt. (25/17,5k)

15 – 12 – 9

kipping hspu