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Class Program 26.26
F*CK THE WEAKNESS OF THE WEEK
AEROBIC CAPACITY
For time:
60/48 cal bike
400 m run
50/40 cal bike
800 m run
40/32 cal bike
1200 m run
30/24 cal bike
1600 m run
WEIGHTLIFTING
SNATCH
Snatch press + OHS
2×5+5 BB
Sots Press
2×5 BB
Hang Power Snatch + Hang Squat Snatch
4 x (2+1) 70%
Squat Snatch
Find 2RM of the day
Clean + Front Squat
3×(1+3) 75%
CLEAN & JERK
Hip Squat Clean
2×3 BB
Push Press + Jerk
2×3+3 BB
Hang Power Clean + Hang Squat Clean + Jerk
4 x (2+2+1) 70%
Squat Clean + Jerk
Find 2RM of the day
Clean + Back Squat
3×(1+3) 75%
GYMNASTIC
PRIMA PARTE
Opzione A
Per chi non avesse fatto la class martedì
15 di pratica su muscle up
Opzione B
Ogni 2' x 7 set
5-6 strict toes to bar + 10" dragon flag
SECONDA PARTE
Opzione A
Per chi non fa anche la class
12' EMOM
max pistol squat
odd: dx
even: sx
Opzione B
Per chi fa anche la class
12' EMOM
max ub ring dip
Opzione C
15 min di pratica su handstand walk
STRENGTH
Back squat
Back squat
1 x 5 80%
1 x 3 85%
1 x 1 90%
1 x 5 80%
1 x 3 85%
1 x 1 90%
Front squat
Goblet cyclist squat 3110 tempo
3 x 6 buffer 2
Front squat
1 x 5 70%
1 x 5 75%
1 x 3 80%
1 x 3 85%
1 x 2 90%
1 x 1 95%
1 x 3 85%
1 x 2 90%
1 x 1 95%
Deadlift
1 x 5 70%
1 x 3 75%
1 x 3 80%
1 x 2 85%
1 x 1 90%
1 x 1 95%
2* x 1 100-105%
*due tentativi
8/8 Split stance kettlebell RDL
3 box jump max height
4 superset
Press
Kettlebell bottom up press one arm
3 x 4/4 buffer 1
2 x 2/2 buffer 1
Press (barbell)
Ogni 90” x 3
4 rep 80%
Ogni 90” x 3
2 rep 85%
Bench press
Ogni 90” x 3
4 rep 80%
Ogni 90” x 3
2 rep 85%
Row
4 round
10-12 max ring row dx
8-10 max dumbbell curl dx
20" rest
10-12 max ring row sx
8-10 max dumbbell curl sx
20" 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
Muscle snatch
5 x 3, buffer 1
MARTEDì
12' EMOM
max ub ring dip
MERCOLEDì
ogni 1'30" x 7 set
5-5-3-3-1-1-1 power clean
GIOVEDì
Ghd hip extension
5 x 15 (usare sovraccarico se necessario)
VENERDì
Ogni 2' x 7 set
5-6 strict toes to bar + 10" dragon flag
LUNEDì
CONDITIONIG
TEAM WOD
24’ AMRAP*
40 box jump, I go you go
40 handstand push up, I go you go
40 kettlebell hang snatch 24/16, I go you go
*ogni 6’ (partendo da 0:00): 500m row
*nei team a 3: 750m row, si può lavorare sul row e sugli altri movimenti in contemporanea.
MARTEDì
STRENGTH
10' EMOM
1-3 strict (weighted) pull up
SKILL
10' pratica su
ring muscle up / bar muscle up
CONDITIONING
For time:
3 round
50 air squat
7 ring muscle up
10 hang power clean
Rx: 60/40
Intermadiate: 7 bar muscle up - 60/40
Master +45: 5 bar muscle up - 50/35
Scaled 1: 10 chest to bar - 50/35
Scaled 2: 14 pull up - 40/30
Time cap 15'
MERCOLEDì
STRENGTH
ogni 2' x 6 set
8 front squat da terra
carico fisso
CONDITIONING
50" ON - 10" OFF x 8 set
odd: 50 double under
even: max 2 dumbbell box step over
Rx: 25/17,5
Intermediate, Master +45: 40 double under - 22,5/15
Scaled 1: max/pratica double under
Score: rep db box step over meno du persi
GIOVEDì
STRENGTH
ogni 1'30" x 7 set
5-5-3-3-1-1-1 strict press (da rack)
carico a salire
CONDITIONING
For time
10 round
10 wall ball
10 burpee
Scaled: 7 ripetizioni
Time cap 15'
VENERDì
CONDITIONING
for time
20 toes to bar
15 floor press
30 lateral bar squat jump
15 floor press
20 toes to bar
15 floor press
30 lateral bar squat jump
15 floor press
20 toes to bar
Rx: 50/35
Intermediate, Master +45: 15 toes to bar - 40/30
Time cap 16'
CORE
40" on - 20" off x 9 set
- plank down & up
- mountain climbers
- reverse snow angels (weighted)
SABATO
STRENGTH
ogni 2' x 7 set
5-5-4-4-3-3-2 deadlift
carico a salire
SKILL
14' EMOM
5 deadlift
carico tecnico
CONDITIONING
10' AMRAP
3 wall walk
6 power snatch
12 pull up
Rx: 50/35
Intermediate, Master +45: 40/30
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