Class Program 26.27

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

Front squat

1 x 6 60%

1 x 4 70%

4 x 4 75%

MARTEDì

Ogni 2' x 7 set

max strict ring dip + 6-8 push up

MERCOLEDì

Press

1 x 10 50%

1 x 8 60%

1 x 6 70%

1 x 4 80%

1 x 2 85%

1 x 6 70%

1 x 4 80%

1 x 2 85%

GIOVEDì

Ogni 1'30" x 7 set

3-3-2-2-1-1-1 jerk

carico a salire

VENERDì

Deadlift

1 x 5 50%

1 x 5 60%

5 x 5 70%

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LUNEDì

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STRENGTH

Ogni 1'30" x 7 set

3-3-2-2-1-1-1 hang power clean

carico a salire

SKILL

Ogni 1'30" x 7 set

3 hang high pull + 3 hang power clean

carico tecnico

CONDITIONING

For time:

30 power clean

800 m run

30 power clean

Time cap: 13’

Rx: 60/40

Intermediate, Master +45: 50/35

Scaled 1: 40/30

Scaled 2: <40/30

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MARTEDì

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CONDITIONING

For time:

3 round

30 burpee box jump

15 bar muscle up

Time cap: 15’

Intermediate, Master +45: 7 bar muscle up

Scaled 1: 20 chest to bar

Scaled 2: 15 pull up

Scaled 3: 20 burpee box jump - 15 banded pull up

GYMNASTIC STRENGTH

In 10'

5x5 strict pull up (weighted)

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MERCOLEDì

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CONDITIONING

TEAM WOD

Ogni 5' x 5 set

20 dumbbell devil press, I go you go

100 double under, I go you go

20-25-30-35-40 cal air bike, I go you go

Rx: 25/17,5

Intermediate, Master +45: 22,5/15 - 70 double under

Scaled: 15/10 - 200 single under

Team a 3: 30 devil press + 150 du in contemporanea (un atleta per postazione)

Team WW: -5 cal sulla bike

Score: cal perse

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GIOVEDì

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STRENGTH

ogni 2'30" x 5 set

7-5-3-3 back squat (da rack)

carico a salire

SKILL

10' EMOM

5 back squat (da rack)

carico tecnico.

CONDITIONING

For time

50 sit up

30 kettlebell hang clean & jerk

25 toes to bar

30 kettlebell hang clean & jerk

25 toes to bar

30 kettlebell hang clean & jerk

50 sit up

Time cap: 14’

Rx: 24/16

Intermediate, Master +45: 18 toes to bar

Scaled 1: 30 knee to chest - 16/12

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VENERDì

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GYMNASTIC

EMOM until Fail

RX: 5 strict HSPU + 1 rep

Intermediate, Master +45: 1 strict HSPU + 1 rep

Scaled: 1/3 strict/kipping handstand

Time cap: 10'

Al fallimento, 1' rest poi rep fisse a metà del max raggiunto.

CONDITIONING

17' AMRAP

ladder up

5+5 med ball box step up

1+1 wall walk

5+5 wall ball

Scaled: 2 wall walk fissi

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SABATO

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STRENGTH

Ogni 1'30" x 7 set

set 1-2: 3 squat snatch 70%

set 3-4: 2 squat snatch 75%

set 5-7: 1 squat snatch 80-85%

SKILL

Ogni 1'30" x 7 set

2 power snatch + 2 overhead squat + 2 squat snatch

carico tecnico

CONDITIONING

15' EMOM

1. 15 lateral burpee over the bar

2. max squat snatch

3. rest

Rx: 60/40

Intermediate, Master +45: 50/35

Scaled 1: 12 botb - 40/30