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Class Program 26.34
Aggiornamento: 5 giorni fa
F*CK THE WEAKNESS OF THE WEEK
AEROBIC CAPACITY
Ogni 2' x 16 (4 round, 32 min)
max cal ski erg
max cal bike erg
400m run
rest
Scegliere un target sostenibile per ogni minuto e provare a mantenerlo fino alla fine
WEIGHTLIFTING
Snatch
Giorno consigliato: venerdì
In caso di combo class weightlifting + class crossfit: martedì
Snatch Balance + Overhead Squat
2×(3+3) BB
Hang Power Snatch + Overhead Squat
6×2 68%
Hang Power Snatch + Hang Squat Snatch
3×2+2 70%
Push Press Behind the Neck
3×4 75%
Snatch Pull
3×4 90%
Clean and jerk
Giorno consigliato: martedì
Tall Clean + Front Squat
2×(3+3) BB
Hang Power Clean + Front Squat
6×(2+2) 73%
Hang Squat Clean + Power Jerk
3×(2+2) 78%
Push Press
3×4 75%
Clean Pull
3×4 90%
GYMNASTIC
Opzione A
21' AMRAP for quality
2 bar muscle up / 4 chest to bar / 6 pull up
20" side plank sx
3 strict/kipping handstand push up
20" side plank dx
Opzione B
Per chi fa anche la class di crossfit
21' AMRAP for quality
4-5 dip (ring/parallel, kipping/strict)
20" side plank sx
1 peg board
20" side plank dx
Opzione C
Per chi non si allena giovedì
21' EMOM
x toes to bar
practice handstand walk / free standing
x pistol squat
STRENGTH
Back squat
Cossack squat
3 x 4/4 (warm up)
Back squat
1 x 7 60%
1 x 5 70%
1 x 5 75%
5 x 5 80%
Back squat 3030 tempo (3” eccentrica - 3” concentrica)
2 x 3 75%
Front squat
1 x 5 60%
1 x 5 70%
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
one leg kb RDL
3 x 5/5 (warm up)
deadlift
1 x 5 70%
5 x 5 80%
deadlift 4cm deficit
3 x 4 75%
Shoulder press
kb bottom up press
3 x 5/5 buffer 2
Press, percentuali su mav 3 di settimana scorsa
1 x 7 50%
1 x 7 60%
1 x 5 70%
1 x 3 80%
3 x 3 90%
4 x 8-10 buffer 0
Body Armor
6 x 6 buffer 2
dumbbell bridge floor press
6 x 6 buffer 1
3 x 12-15 buffer 0
dumbbell french press
3 x 12-15 buffer 0
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
Power snatch tng
Find 3RM
MARTEDì
In 10'
6 set
2 strict (weighted) pull up
MERCOLEDì
dumbbell bridge floor press
6 x 6 buffer 1
GIOVEDì
10' EMOM
max half toes to bar
VENERDì
ghd back extension
5 x 10-15 (usare sovraccarico se necessario)
LUNEDì
CONDITIONING [no score day]
Ogni 3' x 6 set
alternando A, B, C
A: 400/350 m row + 7 hang power snatch unbroken*
B: 100 double under + 7 hang power snatch unbroken*
C: 24/18 cal air bike + 7 hang power snatch unbroken*
penalità 10 push up
Rx: 50/35
Intermediate, Master +45: 80 DU - 40/30
Scaled: 350/300 m row - 50 DU/150 SU - 24/15 cal air bike
BODY ARMOR
6' AMRAP for quality
12 crush grip dumbbell bicep curl
12 dumbbell overhead tricep extension
MARTEDì
STRENGTH
Ogni 1'30" x 8 set
set 1-2: 1 clean + 5 jerk
set 3-4-5: 1 clean + 3 jerk
set 6-7-8: 1 clean + 2 jerk
Carico a salire
SKILL
12' EMOM
1 power clean + 2 jerk con 2" pausa in ricezione
Carico tecnico
CONDITIONING
12' AMRAP*
20 clean & jerk peso 1
15 clean & jerk peso 2
10 clean & jerk peso 3
5 clean & jerk peso 4
max reps clean & jerk peso 5
*EMOM partendo da 0:00, 5 burpee over the bar
SCORE: rep di clean & jerk totali
Rx: 50-60-70-80-90 / 35-40-50-55-60
Intermediate, Master +45: 40-50-60-70-80 / 30-35-40-50-55
Scaled 1: 40-50-60-65-70 / 30-35-40-45-50
Scaled 2: 3 burpee over the bar, scaled weight
MERCOLEDì
CONDITIONING
TEAM WOD
13’ AMRAP, Team x2/x3
4/6 legless rope climb. I go you go
20/30 strict handstand push up. I go you go
400m partner run*
Intermediate, Master +45: rope climb - kipping hspu
Scaled: 8 laying to stand rope - pike push up
*a tre nei team da tre
BODY ARMOR
10' EMOM
odd: 7/10 dumbbell bent over row dx
even: 7/10 dumbbell bent over row sx
GIOVEDì
CONDITIONING
20' AMRAP
7 toes to bar
10m one arm front rack kettlebell walking lunge (5m+5m)
7 kettlebell hang snatch dx
7 kettlebell hang snatch sx
10m handstand walk
7 toes to bar
1' rest
Rx: 24/16
Intermediate, Master +45: 5m hsw - 20/12
Scaled: 20 shoulder tap - 16/8
VENERDì
STRENGTH
Ogni 2' x 5 set
5-3-1-1-1 back squat (da rack)
Carico a salire
SKILL
Ogni 2' x 5 set
5 back squat (da rack)
Carico Fisso
CONDITIONING
For time:
10 wall ball
15 facing burpee box jump over
20 wall ball
25 facing burpee box jump over
30 wall ball
35 facing burpee box jump over
Time cap: 12'
SABATO
STRENGTH
Ogni 1'30" x 7 set
7-7-5-5-3-3-3 hang power clean
Carico a salire
SKILL
Ogni 1'30" x 7 set
5 hang power clean
Carico fisso
CONDITIONING: Heavy Fran
For time:
21-15-9
thruster
chest to bar
Time cap: 10'
Rx: 50/35
Intermediate, Master +45: 15-12-9 rep
Scaled 1: 40/30 - pull up (Fran)
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