PROGRAM 22-28 GENNAIO 2024

PROGRAM CLASS

LUNEDI 22/01.   P-GMW

STRICT PRESS
E2mom
10-9-8-7-6-5-4-3-2-1
Start @50% Increase every round

WOD

4 RFT CAP 16
10 Chest To Bar
20 HSC @45/30
40 Double Unders
In remaining time find 1rm of Squat clean

 

MARTEDI  W-MG

Every 2:00 x 3 sets:
5 hang muscle snatches
Build to a heavy set of 5 reps.

Every 2:00 x 3 sets:
3 power snatches
Continue to build on hang muscle snatch weight to ~60% 65%70%

Every 2:00 x 3 sets:

 COMPLEX

1 snatch hi pull

1 power snatch

1 push-press behind neck

1 squat snatch

 

WOD

AMRAP 2:
200-m run
AMRAP burpees

– Rest 2:00 –

AMRAP 4:

30/24 cal ass bike
AMRAP box jump 

– Rest 4:00 –

AMRAP 8:
600/500-m row

AMRAP

4 burpees box jump over

8 ttb

 

MERCOLEDI S-W

SKILLS: Split Jerk

advance 20’ to find 1 RM Split jerk from ground

 

WOD

From 0’ t0 4’

BRING SALLY UP BACK SQUAT TEST #50%BW

remaining time si your rest

From 4’ to cap 25’

“LIGHT LINDA”

with same load of bring sally up

10-9-8-7-6-5-4-3-2-1 Reps

Deadlift

Bench Press (or floor press)

Clean any style

 

GIOVEDI P-GM

FRONT SQUAT

6 SUPERSET EVERY 3’30”

5        4-4      5-5       4

75%  80%    80%    85%

HIP THRUST

8 REP RPE 8

WOD

“NICOLETTA” ( a sor e Nicole)

AMRAP 16′
200 mt Run

then complete as many Pull-Ups as possible in a single set

Score is Pull Up

 

VENERDI W-WGM

Every 2:00 x 3 sets:
5 hang muscle clean
Build to a heavy set of 5 reps.

Every 2:00 x 3 sets:
4 power clean
Continue to build on hang muscle snatch weight to ~60% 65%70%

Every 2:00 x 3 sets:

COMPLEX

1 clean hi pull

1 cluster

1 power clean

1 squat clean

WOD cap 24’

6 Rounds For Time

6 Db2 Thrusters 22,5/17,5

6 shuttle run (1=5mt)

6 Push ups hand release

6 shuttle run

6 Db2 front rack lunges

6 shuttle run

6 Deficit HSPU