Class Program 26.25

F*CK THE WEAKNESS OF THE WEEK

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AEROBIC CAPACITY

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Opzione 1

Per chi non fa la class di venerdì

For time:

800 m run

1000/850 m row

800 m run

50/40 cal air bike

800 m run

50 burpee over the line

Scaled: 600m run

Time cap: 28'

Opzione 2

Ogni 2' x 16 (4 round)

max cal row

max cal bike erg

max cal ski erg

rest

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WEIGHTLIFTING

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SNATCH

Muscle snatch

2 x 5 barbell

Overhead squat

2 x 5 barbell

Floating snatch pull + hang squat snatch

4 x (2+2) 65%

Floating snatch pull + squat snatch

4 x (1+2) 70%

Clean + front squat

3 x (1+3) 70%

CLEAN AND JERK

Tall clean

2 x 3 barbell

Tall jerk

2 x 3 barbell

Floating clean pull + hang clean + jerk

4 x (2+2+1) 65%

Floating clean pull + squat clean + jerk

4 x (1+1+1) 70%

Clean + back squat

3 x (1+3) 70%

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GYMNASTIC

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PRIMA PARTE

Opzione A

Per chi non fa anche la class

Seguire la prima parte della class

Opzione B

Per chi fa anche la class

Ogni 1'30'' x 10 set

max kipping ring dip

SECONDA PARTE

10' EMOM

odd: 12/9 cal row

even: max muscle up / chin up

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STRENGTH

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Back squat

Kb cossack squat

3 x 5/5

Back squat

1 x 6 70%

1 x 6 80%

4 x 4 85%

Front squat

Goblet cyclist squat 3110 tempo

3 x 6 buffer 2

Front squat

1 x 5 60%

1 x 5 70%

1 x 5 75%

1 x 3 80%

3 x 3 85%

3 depth jump ad ogni set

Deadlift

1 x 5 70%

1 x 3 75%

1 x 3 80%

1 x 2 85%

1 x 2 90%

2 x 2 95%

ghd hip extension

3 x 10-12

Press

Kettlebell bottom up press one arm

3 x 4/4 buffer 1

2 x 2/2 buffer 1

Push press, sempre a buffer 1

1 x 7

1 x 5

1 x 3

1 x 1

1 x 7

1 x 5

1 x 3

1 x 1

Bench Press, sempre a buffer 1

1 x 7

1 x 5

1 x 3

1 x 1

1 x 7

1 x 5

1 x 3

1 x 1

Row

4 superset

4 pendlay row, buffer 1

5-7 sumo kettlebell bent over row, a cedimento

90" rest

Ring row

3 x 10

90" rest

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

Clean pull

2 x 4 100%

3 x 3 110%

MARTEDì

10 min emom

max strict pull up

MERCOLEDì

15 min di pratica su

handstand walk

GIOVEDì

Deadlift

1 x 5 70%

1 x 3 75%

1 x 3 80%

1 x 2 85%

1 x 2 90%

2 x 2 95%

VENERDì

Ghd sit up

Ogni 1'30" x 6

max rep

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LUNEDì

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CONDITIONING

For time:

3 round

10 power clean

12 chest to bar

3' rest

3 round

16 alternating front rack lunge

12 toes to bar

Rx: 40/30

Intermediate - Master +45: 8 ctb | 8 ttb

Scaled 1: 12 pull up - 16 knee to chest | 30/20

Time cap: 13'

CORE

8' EMOM

10/15 (weighted) reverse snow angel

30" hollow hold

30" plank down & up

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MARTEDì

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STRENGTH

ogni 2'30" x 4 set

8 back squat 70-75% (da rack)

SKILL

ogni 2' x 5 set

8 back squat con 1" stop in buca a carico tecnico (da rack)

CONDITIONING

TEAM WOD

10' AMRAP

Ladder up + 2

4 sincro burpee over the line

4 alt dumbbell snatch, I go you go

Rx: 25/17,5

Intermediate - Master +45: 22,5/15

Nei team a 3: negli snatch A e B lavorano sempre in sincro e si cambiano con C

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MERCOLEDì

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GYMNASTICS

Rx

0:00 - 5:00

1 set max un unbroken strict handstand push up (minimo 10 rep)

5:00 - 15:00:

EMOM 30% del max ub

Intermediate (se meno di 10 rep unbroken)

ogni 1'30" x 10 set

7 double dumbbell Z press

Scaled

15' pratica handstand push up

CONDITIONING

For time:

50 box jump over

50 handstand push up

50 box jump over

Intermediate - Master +45: 35 handstand push up

Scaled: 35 pike box push up

Time cap: 9'

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GIOVEDì

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STRENGTH

ogni 1'30" x 7 set

set 1-2: 1 snatch high pull + 3 low hang power snatch

set 3-4: 1 snatch high pull + 2 low hang power snatch

set 5-7: 1 snatch high pull + 1 low hang power snatch

carico a salire

SKILL

ogni 1'30" x 7 set

3 snatch high pull + 3 power snatch

carico tecnico

CONDITIONING

For time:

7 round

7 sumo deadlift high pull

7 power snatch

14 sit up

Rx: 40/30

Time cap 12'

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VENERDì

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CONDITIONING

For time:

800 m run

1000/850 m row

800 m run

50/40 cal air bike

800 m run

50 target burpee*

Scaled: 600m run

*10 cm distanza minima della barra dalla punta delle dita

Time cap: 28'

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SABATO

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CONDITIONING

3' on - 1' off x 5 set

2 rope climb (time cap: 1')

10 thruster

max double under

Rx: 60/40

Intermediate - Master +45: 50/35

Scaled 1: 1 rope climb | 50/35

Scaled 2: 3 rope laying to stand | double under practice

CORE

In 6'

accumula 3' di hollow hold