PROGRAM 05 Febbraio – 11 Febbraio

PROGRAM CLASS

LUNEDÌ 05/02 W-W

STOH WORK from rack

Da 0-4’ find 2Rm of Press strict

4’-8’  find 2Rm of Push Press

8’-12 find 2 Rm of Push Jerk

12-16’ 1Rm of Split jerk

 

WOD

AMRAP 15’

Max rep unbroken Wall ball

9 Db2 squat clean

6 Db2 power clean

3 Db2 hang muscle clean

 

Load 20/15

SCORE= Totale  rep WallBall

 

 

MARTEDI 06/02 S-GM

Gymnastic skill:  BG Kipping pull up

                                ADV: ctb-Mu

WOD:

SHOW ME YOUR ENDURANCE

TEAM OF 2  cap 30’

A+B 3k Row ( partner a sul vogatore, partner B 200m run è da cambio al partner A , ripetendo fino a compimento 3k)

then

10 Round  I go YOU go(5 ciascuno)

A: 3 Wall Walk

     8Ttb

B: 10/8 cal ass bike

 

MERCOLEDI 07/02 P-WMG

Bench press 8  ripetizioni Rpe 9 
+
Plate hammer curl 12-15 rep con disco da 10 a 20kg

5 Round recupero 2’30’’

 

WOD

AMRAP 3:
21 Kb Swing #24/16
21 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
18 Kb Swing #24/16
18 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
15 Kb Swing #24/16
15 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
12 Kb Swing #24/16
12 Box Jump
Double Unders in time remaining

 

GIOVEDI 08/02 W-GM

BARBELL CYCLING

@25/30   2 ROUND AMRAP 2′ REST 1′

Hang power snatch

@27,5/35   2 ROUND AMRAP 2′ REST 1′

Hang squat snatch

@30/40  2 ROUND AMRAP 2′ REST 1′

Power snatch

@ Up WEIGHT EVERY ROUND

EMOM X5 ROUND

3 Squat snatch Touch and Go

 

WOD

AMRAP 3′

20 burpees touch bar

max rep pull up

AMRAP3′

20 burpees touch bar

max rep HSPU

AMRAP2′

10 burpees touch bar

max Ctb

AMRAP2′

10 burpees touch bar

maX HSPU deficit

VENERDI 09/02 S-W

SKILL:     BG: Kipping horn dip or Ring

ADV: test max Rep Kipping dip in 1’ then EMOM 1’30’’ X 6 ROUND  Perform 70% of test

 

WOD

5 RFT    1kb 32/24

20 KB SDHP

15 MT kb farmer carry (7,5 +7,5)

10 kb alt lunges

SABATO 3/02 P-MG

Team wod