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Class Program 26.35
F*CK THE WEAKNESS OF THE WEEK
AEROBIC CAPACITY
8 round
25'' max cal air bike
5'' rest
25'' max cal row
5'' rest
30'' max burpee over the row
rest 2' ogni set
WEIGHTLIFTING
Snatch
(Giorno consigliato: lunedì)
Muscle Snatch + Overhead Squat
2×(3+3) BB
Hang Power Snatch + Overhead Squat
6×(2+1) 75%
Hang Squat Snatch
3×2 78%
Push Press Behind the Neck
3×3 75%
Snatch Pull
3×3 90%
Clean and Jerk
(Giorno consigliato: venerdì)
Tall Clean + Front Squat
2×(3+3) BB
Hang Power Clean + Front Squat
6×(2+2) 75%
Hang Squat Clean + Power Jerk
3×(2+2) 80%
Push Press
3×3 75%
Clean Pull
3×3 90%
GYMNASTIC
Prima parte, opzione A
12' EMOM
6 strict handstand push up
6 pistol squat sx
6 pistol squat dx
Prima parte, opzione B
Per chi fa anche la class
12' EMOM
max ghd sit up
10-20" hanging L-sit
20" wieghted superman position
Seconda parte
Ogni 90" x 6
2-3 muscle up
3-4 strict chest to bar / strict pull up
STRENGTH
Back squat
Cossack squat warm up
3 x 4/4 @moderate
Back squat
1 x 6 60%
1 x 4 70%
1 x 4 75%
1 x 4 80%
4 x 4 85%
Back squat 3030 tempo (3” eccentrica - 3” concentrica)
2 x 2 80%
Front squat
1 x 5 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 1 90%
1 x 1 95%
Find 1RM of the day
4 set
5/5 pistol on box
Deadlift
one leg kb RDL
3 x 5/5 warm up
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
4 superset
10 heavy russian swing
5 kb sumo jump
Shoulder press
kb bottom up press
3 x 5/5 buffer 2
Press
1 x 5 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 1 90%
1 x 1 95%
Find 1RM of the day
3 x 1 3110 tempo - 20% 1RM
banded face pull
4 x 10-12 buffer 0
Body Armor
6 x 5 buffer 1
barbell bridge floor press
6 x 5 buffer 1
3 x 15-18 buffer 0
dumbbell french press
3 x 15-18 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
Front squat
1 x 5 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 1 90%
1 x 1 95%
Find 1RM of the day
MARTEDì
ghd sit up
5 x 10-15 (usare sovraccarico se necessario)
MERCOLEDì
Hang power clean
5-5-4-4-3-3 ripetizioni
carico a salire
GIOVEDì
barbell bridge floor press
6 x 5 buffer 1
VENERDì
Deadlift
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
LUNEDì
CONDITIONING
TEAM WOD
Team a 3
3' on - 1' off x 4 set
20 toes to bar, sincro a 2
20 burpee over the bar, sincro a 2
max power clean sincro a 3
Team a 2
Toes to bar e burpee over the bar in I go you go, power clean in sincro
Rx: 60/40
Intermediate, Master +45: 50/35
CORE
8' AMRAP For quality
1' side plank dx
30 sit up
1' side plank sx
1' rest
MARTEDì
CONDITIONING
0:00 - 9:00
1600m run (800x2) + max dumbbell alt clean & jerk
9:00 - 12:00
rest
12:00 - 19:00
1000m run (800+200) + max dumbbell alt snatch
19:00 - 22:00
rest
22:00 - 26:00
400m run + max dumbbell thruster
Rx: 25/17,5
Intermediate, Master +45: 22,5/15
Scaled: 1200m (800+400) - 600m (400+200) - 200m run
MERCOLEDì
STRENGTH
ogni 1'30" x 6 set
6-6-4-4-2-2 press
carico a salire
SKILL
ogni 1'30" x 6 set
6 strict press
carico fisso
CONDITIONING
15' AMRAP
10 sumo deadlift high pull
10 unbroken pistol squat dx*
10 push press
10 unbroken pistol squat sx*
*la gamba libera non può toccare terra finché non si sono completate tutte e 10 le rep
Rx: 50/35
Intermediate, Master +45: 40/30 - pistol non ub
Scaled: 10 kettlebell goblet reverse lunges
GIOVEDì
BARBELL CONDITIONING
11' EMOM
min 1-3: 6 power snatch touch & go
min 4: rest
min 5-7: 4 power snatch touch & go
min 8: rest
min 9-11: 2 power snatch touch & go
SKILL
11' EMOM
3 power snatch con 1" pausa sotto e sopra il ginocchio
carico tecnico
CONDITIONING
For time:
21-15-9
snatch
barbell push up
Time cap: 10'
Rx: 60/40
Intermediate, Master +45: 50/35
Scaled 1: 40/30 - push up
VENERDì
CONDITIONING
21' AMRAP
75 double under
5 ring muscle up
10 deadlift
3 ring muscle up
2' rest
Rx: 100/70
Intermediate, Master +45: 7/5 bar muscle up
SC1: 50 double under - 7/5 chest to bar - 80/55
SC2: 100 single under - 7/5 pull up - 60/40
SABATO
GYMNASTICS
10' AMRAP for quality
Rx: [1 wall walk + 3 wall facing handstand push up] x 3 rep, 1'30" rest tra i set
Intermediate, Master +45: 5/10 strict handstand push up, 1'30" rest tra i set
Scaled: 5/10 kipping handstand push up, 1'30" rest tra i set
SKILL
10' di pratica su
kipping handstand push up
CONDITIONING
3 round
10 strict handstand push up
16 dumbbell box step up
15 kipping handstand push up
8 dumbbell burpee box step over
Time cap: 14'
Rx: 25/17,5
Intermediate, Master +45: primo blocco 15, secondo blocco 10 kipping handstand push up - 22,5/15
Scaled: primo blocco 10 pike push up, secondo blocco 3 wall walk - 15/10
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