PROGRAM CLASS 4 NOVEMBRE – 10 NOVEMBRE

 

CLASS  PROGRAM

Lunedi 4/11

-Back squat-

every 3′ x 5 round

6-3-6-3-6 (round da 6 rep al 75%, round da 3 rep 80%)

-WOD-

5 round (2′ on – 2’off)

buy in 8 DBx2 (22,5/15) deadlift + 6 hang p.c + 4 stoh

rest of time max wall ball

 

Martedi 5/11

-Mobility and skill-

hsp, hspu, hsw (15′)

 

-Bench press-

every 3′ x4 round

6-3-6-3-6 (round da 6 rep al 75%, round da 3 rep 80%)

 

-WOD-

AMRAP 15′

20 run

10 ttb

 

Mercoledi 6/11

-Snatch power-

1 set

2-3-5 squat snatch 75%

2 set

1-2-3 squat snatch 77%

(rest 30″ every rep  – rest 2′ every set)

 

-WOD-

every 5′ x 4 round (AFAP)

12/8 cal row

6 DBx2 devil press

4 bar muscle up

6 DBx2 box step over

(score is the worst time)

 

Giovedi 7/11

-Front squat-

3 round every 2’30”

  1. 5 rep 77%
  2. 4 rep 80%
  3. 3 rep 82%

 

-Squat c&j work-

1 set 2,3,5 squat c&J 75%

(2 rep pausa 2″below and above knee – 3 rep pausa 2″above knee – 5 rep pausa in bottom)

1 set 1,2,3 sqaut c&j 77%

(1 rep pausa 2″below and above knee – 2 rep pausa 2″above knee – 3 rep pausa in bottom)

rest 30″ every rep and 2′ when change set

 

-WOD-

AFAP

15 rope climb

50 burpee box jump over

(split as you want)

cap. time 10′

 

Venerdi 8/11

-Deadlift-

every 4′ x 5 round

6-3-6-3-6 (round da 6 rep al 75%, round da 3 rep 80%)

active rest on row

 

-WOD-

3 round

  1. 2′ amrap max cal ass bike/row
  2. in 2′, 16 alt. db snatch (22,5/15) + max du rest of time
  3. 60″ rest
  4. 2′ amrap max cal ass bike/row
  5. in 2′, 70 du + max db. snatch alt. in rest of time
  6. 2′ rest