PROGRAM 29 Gennaio – 4 Febbraio 2024

PROGRAM CLASS

MARTEDI 30/01-W/WG

-SKILL-
Double under (15′)

-WOD-

AMRAP 20′

Run 300m

25 Box jump over

15 American swing (32/24Kg)

 

MERCOLEDI 31/01-P/WM

-DEADLIFT-

every 2′

3-2-2-1-3

80% 82% 85% 90% 80%

-WOD-

4 round for time

16 Burpee front over barbell

8 lunges barbell alt. (60/45Kg)

800/600m Ass. bike

cap. time 15′

 

GIOVEDI 1/02-W/G

-BARBELL CYCLING CLEAN-

x3 round

Every 30″ x3_ 1 clean pull + 1 hang power clean (75%)

90″ rest

x3 round

Every 30″ x3_1 claen pul + 1 hang squat clean (80%)

90″ rest

x3 round

Every 30″_1 squat clean + 1 front squat (85%)

90″ rest

-WOD-

AMRAP 15′

3 rope climbe

12 pistol alt.

9 push up hr

 

VENERDI 2/02-S/MW

-SKILL-

Hand stand walk (15′)

-CORE TRAINING-

4 round

45″ l-site

12 v-up alt. one leg mad bell

20 cross twist med ball

-WOD-

For time

50-50-50 Double under

15-12-9 Devil press DB.x2 (22,5/15Kg)

cap. time 10′

 

SABATO 3/02-P/GWM

-STRICT PRESS-

Every 2′

3-2-2-1-3

80% 82% 85% 90% 80%

-WOD-

Team wod!!!