PROGRAM CLASS 8 APRILE – 13 APRILE

PROGRAM CLASS

LUNEDI 8/4 P-WMG

DEADLIFT

WORK on 2 REP Touch and go @90%

EMOM 2′ X 10 Round

 2 deadlift + 8/10 box jump touch and go

 

WOD

On a 18:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Push Presses #43/30

Each time you break, perform 15/18cal Assault Bike

Rest 2:00

From 10:00-18:00:
AMRAP 8:
Max Hang Power Snatch #43/30

Each time you break, perform 30 air squats

 

MARTEDI 9/4 W-GM

CLEAN PULL

EMOM 4′

3 Rep @ 100% of your clean

REST 2′

POWER CLEAN

EMOM 4′

3 rep @80% of your power clean

REST 2′

HANG SQUAT CLEAN

EMOM 4′

3 rep @same load 

REST 2′

SQUAT CLEAN

EMOM 4′

3 Rep @ 80% of your squat clean

 

WOD 4 RFT

6 Wall walk

12 Strict Pull up

24 Push-ups

36 Walking Lunges

600m Run

 

 

MERCOLEDI 10/4 S-M

SKILLS

HSPU OR HSW

 

WOD

TEAM WOD

GARA ROW IN TEAM, CON VOGATORI COLLEGATI,

IL MIGLIOR TEAM DELLA GIORNATA SI AGGIUDICHERA’ LE MAGLIETTE DEL BOX

 

GIOVEDI 11/4 P-WG

BENCH PRESS + KB KNEELING PRESS ONE ARM

EVERY 2’30’’ X 6 ROUND

8 REP + 8 REP PER BRACCIO

 

WOD

E3MOM X 8 ROUNDS
16 Alternate DB clean
15 Wall Ball #9/6
14 Toes To bar

 

VENERDI 12/4 W-MGW

Every 2:00 for 10 rounds:
5-5-5-3-3-3-1-1-1-1
OHSQUAT

START @65%

 

WOD

3 Rounds For Time

60 Double Unders
30 A.swing
60 Double unders

30 Kb SDHP

 

90’’ Rest

kb 32/24

 

 

 

SABATO 13/4

FACE4FACE COMPETITION