PROGRAM CLASS 16 DICEMBRE – 22 DICEMBRE

 

CLASS  PROGRAM

Lunedi 16/12

-Back squat-

every 3′ x 5 round

3 – 2 – 1 – 2 – 1

80% – 85% – 87% – 85% – 87%

-WOD-

5 round

9 dedlift

7 hang power clean

5 thruster

1′ rest

(60/40K)

cap. time 15′

 

Martedi 17/12

-SKILL-

hsp, hspu, hsw (15′)

-STRENGTH ENDURANCE-

3 round

10 db becnh press (buffer 2)

12 ring row feet eleveted

14 horn shrugs weighted

(rest 30″ every exercise/ rest 90″ every round)

-WOD-

amrap 20′

200 run

10 ttb

400 run

15 ttb

(score rep of ttb)

 

Mercoledi 18/12

-SQUAT SNATCH-

3 set

1,1,2 squat snatch (80%)

rep 1 pausa hang

rep 2 pausa bottom

(30 sec rest every rep 90″ rest every round)

-BALANCE SNATCH-

3 round every 4 ‘

3 snatch balance + 2 ohs (70%)

+

8 lunges alt DBx2 (22,5/15)

-WOD-

every 6′ x 4 round

AFAP

9 burpee box jump over (70/60cm)

12 cal row

15 a.swing (32/24K)

 

Giovedi 19/12

-SQUAT C&J-

3 set

1,1,2 squat c&j (80%)

rep 1 pausa hang

rep 2 pausa bottom

(30 sec rest every rep 90″ rest every round)

-SKILL-

Bar MU/Ring MU (12′)

-WOD-

AMRAP 9′

3 rope climb

6 alt. pistol

(add 1 rope/2 pistol every round)

 

Venerdi 20/12

-Deadlift-

every 3′ x 6 round

5 – 3 – 2 – 3 – 2 

75% – 80% – 85% – 80% – 85%

-WOD-

3 round

60 DU

21/15 cal ass bike

15 hang power snatch (40/25)