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”
- 5 rep 77%
- 4 rep 80%
- 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
- 2′ amrap max cal ass bike/row
- in 2′, 16 alt. db snatch (22,5/15) + max du rest of time
- 60″ rest
- 2′ amrap max cal ass bike/row
- in 2′, 70 du + max db. snatch alt. in rest of time
- 2′ rest