PROGRAM CLASS 2 DICEMBRE – 8 DICEMBRE

 

CLASS  PROGRAM

 

Lunedi 2/12

-Squat snatch-

Find 1 rm in 15′

-Military press-

Find 1 rm in 15′

 

-WOD-

3 RFT

5 bar muscle up

15 wall ball (9/6k)

10 pull up

50 du

 

Martedi 3/12

-Back squat-

find 1 rm in 15′

-Bench press-

find 1 rm in 15′

 

-WOD-

Amrap 12′

15 hspu

20 v-up

10 burpee box jump over step down

60″ rest

 

Mercoledi 4/12

-Jerk form rack-

Find 1 rm in 15′

-Deadlift-

find 1 rm in 15′

 

-WOD-

every 6′ for 3 round

500/400m row

1 LL rope climb (or 2 normal)

10 thruster (40/24k)

1 rope climb

10 a.swing (24/16k)

 

Giovedi 5/12

-Front squat-

In 15′ find 1 rm

 

-WOD-

Amrap 20′

16 ttb

5 shuttle run (7,5+7,5=1)

12 burpee over line step back

7 shuttle run

6 wall walks

9 shuttle run

 

Venerdi 6/12

-Squat clean and jerk-

in 15′ find 1 rm

 

-WOD-

TRIPLE THREE burpee edition

3k row

300 du

150m burpee broad jump