PROGRAM CLASS 25 NOVEMBRE – 1 DICEMBRE

 

CLASS  PROGRAM

 

Lunedi 25/11 W/MGW

EMOM 10
2 Hang Power snatch + 1 snatch
Build in weight and arrive to max weight

WOD

3 rounds for time:
50 Double-Unders
40 sit-ups
30 KB Swing #24/16
20 Box Jump #60/50

1′ REST

 

Martedi 26/11  S/WM

SKILL:

DEADLIFT 10′ TECNIQUE

Then 10′ to Find 1RM

WOD

10 RFT( 2 GIRI)

ROUND 1: 10 HPC +100MT RUN

ROUND 2: 10 HPS + 100 MT RUN

ROUND 3: 10 PC + 100 MT RUN

ROUND 4: 10 PS + 100 MT RUN

ROUND 5: GTOH +100 MT RUN

30/25

 

 

Mercoledi 27/11  P/G

BENCH PRESS  

10′ Find 3RM of the  day

THEN deload of 10%

4 x4 every 2’30

every set 15 elastic chest fly

 

WOD

Tabata Pull-Ups

1’REST
Tabata Push-Ups

1’REST
Tabata V-UP

1’REST
Tabata Air Squats

1’REST

Tabata DU

 

Giovedi 28/11 W/MW

 

 

JERK FROM THE GROUND ANY STYLE

10′ Find 3RM of the  day

THEN

EMOM 7′ 

1 REP al minuto

 

WOD

5 Rounds For Time:
400m Row
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15

 

Venerdi 29/11  S/GWM

SKILLS: 

10′ TTB

EMOM X 5 ROUND

BG 5-3 TTB

REG 7-9 TTB

 

WOD

3 rft  cap 25′

11 HSPU

11 Shuttle run ( 1 shuttle=7,5mt)

11 one db devil press 25/17,5 only right arm

11 Shuttle run

11 wall walk

11 shuttle run

11 one db devil press 25/17,5 only left  arm

rest 2′