PROGRAM 19 Febbraio – 25 Febbraio

PROGRAM CLASS

MARTEDI 20/02 W-GW

-BALANCE SNATCH-

5 round every 2′

3 rep 70%

 

-FBB-

3 round

8+8 tall knelling single arm

8+8 zotman curls

60″ rest

 

-WOD-

hspu 21-15-9

Deadlift 9-15-21 (100/70Kg)

 

MERCOLEDI 21/02 S-M

-SKILL-

Ring/bar muscle up (15′)

 

-CORE TRAINING-

4 round

MB leg kick x12

MB windshield wipers x12

MB knee tucks x12

90″ rest

 

-WOD-

16′ amrap

400 run

16 wall ball

16 box step med ball

 

GIOVEDI 22/02 P-WG

-FRONT SQUAT-

4 round every 2’30”

3 rep 85%

-HIP THRUST-

4 round every 2′

9 rep (same weight of front squat)

 

-WOD-

AMRAP 12′

Devil press (DBx2) 2-4-6-8…

Pull up 2-4-6-8…

 

VENERDì 23/02 W-MGW

-CLEAN COMPLEX-

6 round every 2′

1 clean high pull

1 hang s.clean

1 squat clean

(complex tng)

75-80%

 

-WOD-

800m row cash in

4 round AFAP 

10 Hang power snatch (50/30Kg)

5 sprint run (6,5+6,5m= 1 rep)

10 ttb 

 

SABATO 24/02 S-WM

-SKILL-

Hand stand walk (15′)

-TEAM WOD-