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Class Program 26.14


F*CK THE WEAKNESS OF THE WEEK

AEROBIC CAPACITY


28 min emom

  • 30/24 cal row

  • 400 m run

  • max crossover

  • rest


WEIGHTLIFTING


SNATCH


Muscle snatch

2 x 3 barbell


Overhead squat

2 x 3 barbell


Drop snatch

2 x 3 barbell


Power snatch + push press btn + overhead squat

5 x 2+1+1 75%


Squat snatch + snatch balance

5 x 1+3 80%


Low hang squat snatch

4 x 2 75/78%


Snatch pull

3 x 4 95%


Snatch deadlift

3 x 5 110%



CLEAN AND JERK


Tall clean

2 x 3 barbell


Press in split

2 x 3 barbell


Jerk balance

2 x 3 barbell


Low hang squat clean

5 x 2 75%


Jerk balance

5 x 2 75%


Hang squat clean + jerk

4 x 2+1 85%


Clean pull

3 x 3 100%


Front squat from the ground

4 x 4 80%


GYMNASTIC


Opzione 1

Per chi non fa anche la class di crossfit


5-7 set

max ub muscle up / 5-6 chin up (weighted/body weight/banded)


5-7 set

kipping/butterfly pull up/chest to bar

Eseguire un set con margine in modo da poter lavorare sulla tecnica, focus sul lavoro di dorso.


5-7 set

streight legs toes to bar

Eseguire un set con margine in modo da poter lavorare sulla tecnica, focus sul lavoro di addome



Opzione 2

Per chi fa anche la class di crossfit


Ogni 90" x 6 round

2-4 skin the cat / 4-6 ring dip


15 min di lavoro tecnico su handstand walk


STRENGTH


Back squat


1 x 8 50%

1 x 8 60%


every 2’ x 3 round

5 back squat 70% + 7 kettlebell sumo jump


every 2’ x 3 round

5 back squat 75% + 5 kettlebell sumo jump


every 2’ x 2 round

3 tempo back squat 75% 3110



Front squat


every 90” x 4

4 reps 70%


every 90” x 4

3 reps 75%


every 90” x 2

2 reps 80%



Deadlift


1 x 8 50%

1 x 8 60%


every 2’ x 3 round

5 deadlift tng 70% + 7 heavy kettlebell swing


every 2’ x 3 round

5 deadlift tng 75% + 5 heay kettlebell swing


every 2’ x 2 round

3 deadlift tng 85%



Press


Completare 30 rep al 70%

Eseguire meno set possibili mantenendo un movimento fluido

Non arrivare a completo cedimento e recuperare circa 90” tra i set


banded pallof press

4 x 8/8 buffer 1


CLASS PLUS OF THE WEEK

ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:

lunedì - venerdì dalle 18:30 alle 20:30

Sabato dalle 10:00 alle 13:00


LUNEDì


7 set

max ub muscle up / 5-6 chin up (weighted/body weight/banded)

60" rest



MARTEDì


10 min emom

3 hang power clean, heavy as possible



MERCOLEDì


Back squat


1 x 8 50%

1 x 8 60%


every 2’ x 3 round

5 back squat 70% + 7 kettlebell sumo jump


every 2’ x 3 round

5 back squat 75% + 5 kettlebell sumo jump


every 2’ x 2 round

3 tempo back squat 75% 3110



GIOVEDì


Press

Completare 30 rep al 70%

Eseguire meno set possibili mantenendo un movimento fluido

Non arrivare a completo cedimento e recuperare circa 90” tra i set



VENERDì


Deadlift


1 x 8 50%

1 x 8 60%


every 2’ x 3 round

5 deadlift tng 70% + 7 heavy kettlebell swing


every 2’ x 3 round

5 deadlift tng 75% + 5 heay kettlebell swing


every 2’ x 2 round

3 deadlift tng 85%


LUNEDì


CONDITIONING


For time:

2 round

  • 600/400 double under, in contemporanea

  • 8 round, relay mode*

    5 deadlift 100/70

    5 double dumbbell jerk 2x25/2x17,5

  • 60/40 cal air bike, I go you go


Intermediate, Master +45: 90/60 2x22,5/2x15


Time cap: 26 min


* nei team da 3, A+B lavorano in synchro e si alternano con C che lavora sempre da solo


MARTEDì


GYMNASTIC STRENGTH


7 min emom

3 deficit strict handstand push up



SKILL


7 min emom

handstand push up progression



CONDITIONING


For time:

50 wall ball 400 m run

25 handstand push up

15 med ball box step over

10 wall walk

15 med ball box step over

25 handstand push up

400 m run

50 wall ball


Time cap: 18 min


MERCOLEDì


CONDITIONING


8 round (16 min)

20" on, 10" off

a. max toes to bar

b. 4 burpee box jump

c. max chest to bar

d. 4 burpee broad jump (150cm)



CORE


4 round

30" side plank sx

30" side plank dx

30" mountain climber

30" rest


GIOVEDì


STRENGTH


In 16 min, ramping

3 x 1 power snatch + 2 hang squat snatch + 1 overhead squat

3 x 2 squat snatch

Trovare 1 rm squat snatch



SKILL


In 16 min

4 x 1 power snatch + 2 hang power snatch + 3 overhead squat

4 x 1 power snatch + 4 hang squat snatch



CONDITIONING


For time:

3 round

9 snatch

6 overhead squat


Rx: 60/40

Intermediate, master +45: 50/35


VENERDì


GYMNASTIC


10 min emom, no score

odd: max strict ring dip

even: max pistol squat



STRENGTH & STAMINA


15 min emom, no score

  • max dumbbell floor press 2x25/2x17,5

  • max goblet squat 32/24

  • max russian sit up 16/12


SABATO

(Centro Sportivo Stefano Borgonovo, Giussano)


RUNNING WORKSHOP



 
 
 

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