Class Program 26.29

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

Resting Pause ATG Back Squat

2 second pause bottom

1 x 6 60%

1 x 4 65%

4 x 4 70-73%

MARTEDì

Rebound power jerk

5 x 5, buffer 2

MERCOLEDì

4 x 800m run

rest 1:1

GIOVEDì

Deadlift

1 x 5 50%

1 x 5 60%

1 x 5 70%

5 x 5 75%

VENERDì

ogni 2' x 6 set

7-5-5-3-3-3 hang power clean

ENDURANCE  OF THE WEEK

LUNEDì

3' on - 1'30" off x 6 set

20 wall ball

10 double hop lateral burpee

max dumbbell hang snatch 22,5/15

MARTEDì

30 min amrap

20/16 cal air bike

20 kettlebell swing 24/16

20/16 push up

1 min rest

MERCOLEDì

42 min emom

• max cal ski erg

• rest

• max cal bike erg

• rest

• max cal row

• rest

GIOVEDì

For time:

6 round

400m run

21 tuck up

21 thruster empty barbell (20/15)

VENERDì

ogni 3' x 8 set

15 cal row

50 double under

max burpee plate jump (15 kg)

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LUNEDì

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WEIGHTLIFTING

ogni 1'30" x 6 set

3 hang power snatch

carico a salire

SKILL

ogni 1'30" x 6 set

5 hang power snatch

carico tecnico

CONDITIONING

3' on - 1'30" off x 4 set

25 wall ball

10 double hop lateral burpee

max* hang snatch

Rx:

♀40-50-60-70

♂ 30-35-40-45

Intermediate, Master +45:

♀30-40-50-60

♂ 25-30-35-40

Scaled:

18 wall ball

♀30-40-45-50

♂ 25-30-32,5-35

*minimo 1 rep per set, penalty: -3pt

Score: ripetizioni totali di hang snatch

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MARTEDì

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GYMNASTIC

in 10'

5 set

3 (weighted) strict dip, anelli o parallele

SKILL

in 10'

5 set

8-10 strict dip, parallelle o box

CONDITIONING

TEAM WOD

For time:

20 cal air bike, I go you go

40 double kettlebell deadlift, I go you go

20 synchro push up

20 cal air bike, I go you go

30 double kettlebell hang clean, I go you go

20 synchro push up

20 cal air bike, I go you go

20 double kettlebell shoulder to overhead, I go you go

20 synchro push up

Time cap: 15’

Rx: 24/16

Team a 3:

A e B sempre synchro sulle kettlebel

Synchro a 3 sui push up

30 cal air bike I go you go

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MERCOLEDì

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STRENGTH

ogni 2' x 6 set

7-5-5-3-3-3 front squat, da rack

carico a salire

SKILL

ogni 1'30" x 8 set

5 front squat con 2" pausa in buca, da rack

carico tecnico.

BODY ARMOR [no score]

12' EMOM

• 10-12 double dumbbell box step up

• 12-14 kettlebell gorilla row

• 12 reverse snow angel (weighted)

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GIOVEDì

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CONDITIONING

For time:

400m run

27 toes to bar

27 thruster

400m run

21 toes to bar

21 thruster

400m run

15 toes to bar

15 thruster

400m run

9 toes to bar

9 thruster

Time cap: 19’

Rx: 40/30

Intermediate, Master +45: 21-15-9-6 ripetizioni di toes to bar e thruster

CORE

5' EMOM

5-10 hollow body rock

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VENERDì

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CONDITIONING

ogni 3' x 4 set

15 chest to bar unbroken*

50 double under

max burpee plate jump (15 kg)

*Penalty: 15 air squat

Intermediate, Master +45: 15 ctb non ub

Scaled 1: 15 pull up non ub - 35 double under

Scaled 2: 15 banded pull up non ub - 15 bpj - max double under/single under

GYMNASTIC

in 10'

4 set

Rx: 15-10 banded strict pull up

Scaled: 20-15 ring row

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SABATO

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STRENGTH

ogni 2' x 4 set

10 press, da terra

carico fisso

CONDITIONING

14' AMRAP

20 box jump over

18 alt. hang dumbbell clean & jerk

16 handstand push up

Rx: 25/17.5

Intermediate, Master +45: 22,5/15

Scaled: 16 box pike push up