PROGRAM 26 Febbraio – 3 Marzo

PROGRAM CLASS

LUNEDI 26/02 P-G

POWERLIFTING: Deadlift

in 15′ find 2rm of the day

Then

3×2 rep every 2’30

 

WOD

HAPPY B-DAY COACH ROB  26/02/1988

2 RFT

Primo round

1988 mt assault bike

26 box jump

—————————-

Secondo round

1988 mt row

26 box jump over

 

MARTEDI 27/02 W-MW

WEIGHTLIFTING : Cluster

in 10′ find 4 rm of cluster

then Complex with same load until fail (if you fail deload )

2’30 x 4 round

1 cluster

1 jerk

1 front squat

1 cluster

WOD

10 RFT     CAP 20′

10 Push press @35/25

10 burpees otb lateral

 

MERCOLEDI 28/02 S-GWM

SKILLS: 25′ KB RUSSIAN SWING/AMERICAN SWING

FBB:

4 ROUND 1’30” REST

20 Alt kb kong row

10 dip

5 Chine up 1×13

 

WOD

3 RFT cap 12′

6   Wall Walk

12 Ctb

18 Thruster

36 Du

 

GIOVEDI 01/03 P-MG

POWERLIFTING: Bench Press

6 rep x 5 round rest 2’30”  RPE9

WOD

IN TEAM OF 2

4 RFT cap 25

660 mt run with medball i go you go

6 rope climbe i go you go

12 Syncro push up with “clap”

24 Wall Ball Shots i go you go( 1 rep ciascuno)

 

 

VENERDì 02/03 W-W

 

SABATO 03/03 S-GM