Class Program 26.4

F*CK THE WEAKNESS OF THE WEEK

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AEROBIC CAPACITY

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Ogni 2 min x 12

• 12/9 cal air bike + max crossover

• 15/12 cal row + max double under

• 12/9 cal air bike + max crossover

• 200m run + max double under

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WEIGHTLIFTING

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Snatch

Power Snatch + Hang Squat Snatch + Hip Squat Snatch

3 x (3+3+3) EB

1 x (1+1+2) 50%

1 x (1+1+1) 60%

Power Snatch + Squat Snatch

3 x (1+1) 70%

Squat Snatch

Find 1RM

Snatch DL

3 x 3 110%

Press behind the neck

4 x 4, buffer 0

Clean & Jerk

Power Clean + FS + Jerk + BB Squat Jump

3 x (3+3+3+3) EB

Squat Clean + Jerk Drive + Rebound Jerk

2 x (1+1+2) 60%

2 x (1+1+1) 70%

Clean & Jerk

Find 1RM

BB Squat Jump

3 x 8 BB

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GYMNASTIC

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Parte A

15 min di lavoro su

• muscle up

• skin the cat

• ball up

• strict toes to bar

Parte B

Scegliere un blocco tra

• Ogni 90" x 8

  max ub toes to bar

• Ogni 90" x 8

  max ub handstand push up

• 15 min di pratica su handstand walk

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STRENGTH

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Front squat

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 1 85%

1 x 1 90%

1 x 1 95%

Find 1RM

Front squat 3110 tempo

3 x 2 85%

Deadlift

1 x 5 65%

1 x 5 70%

1 x 5 75%

5 x 5 80%

Deadlift stop 1” below knee

3 x 2 75%

Press

2 round

90” on, 90” off

max press 70%

2 round

90” on, 90” off

max press 75%

2 round

90” on, 90” off

max press 80%

Bridge Floor Press

Tempo bridge floor press (3" a scendere)

5 x 6, buffer 1

Bent Over Row

Tempo bent over row (3" a scendere)

5 x 6, buffer 1

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

10 min emom

max ub toes to bar

MARTEDì

10 min emom

max ub ring dip

MERCOLEDì

Snatch pull

5 x 4, buffer 2

GIOVEDì

Front squat 3110 tempo

4 x 2 85%

VENERDì

Press

2 round

90” on, 90” off

max press 70%

2 round

90” on, 90” off

max press 75%

2 round

90” on, 90” off

max press 80%

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LUNEDì

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CONDITIONING

2 round (16 min)

4 min amrap

5 power clean

5 push jerk

directly into …

4 min amrap

10 dumbbell hang power clean

5 strict handstand push up

Rx - 60/40 | 25/17,5

Intermediate, Master +45 - 50/35 | 22,5/15, kipping handstand push up

Score: ripetizioni totali

STRENGTH

8 min emom

2 clean pull 100% clean

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MARTEDì

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STRENGTH

In 15 min

5 back squat 75%

3 back squat 80%

1 back squat 85%

5 back squat 80%

3 back squat 85%

1 back squat 90%

CONDITIONING

10 min amrap

3+3 wall ball

3+3 med ball sit up

3+3 burpee

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MERCOLEDì

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CONDITIONING

Team Wod

24 min amrap

1+1 round

2 snatch each one

2 rope climb each one

poi …

60/40 cal row, I go you go

Rx (carico complessivo del team):

MM 120

MW 100

WW 80

MMM 180

MMW 160

MWW 140

WWW 120

Master +40 - meno 5/2,5kg per ogni atleta master

Master +45 - meno 10/5kg per ogni atleta master

Scaling option:

1 rope climb = 2 half rope climb / 1 half rope climb / 3 rope row

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GIOVEDì

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CONDITIONING

ogni 2 min x 12 (4 round, 22 min)

• 25 box jump

  amrap double under

• 7 devil press 2x22,5/2x15

  amrap double under

• rest

Score: double under

Scaled 1, Master +45 - 2x17,5/2x10

CORE CONDITIONING

Tabata v-up

20" on, 10" off x 8 (4 min)

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VENERDì

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CONDITIONING

For time

9-7-5-3-1 wall walk

15 pull up

12 burpee over the line

Time cap: 16 min

BODY ARMOR

In 8 min

4 set

max unbroken banded strict pull up (minimo 8 rep)

directly into

8-10 heavy ring row

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SABATO

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STRENGTH

15 min emom

• 3 deadlift, 85%

• 6-12 ring dip (strict / kipping / weighted)

• max oblique bar knee raise

CONDITIONING

10 min amrap

buy in: 400m run

2+2 deadlift 120/85

12 dumbbell jerk 25/17,5

Intermediate, Master +40 - 110/75 | 22,5/15

Scaled 1, Master +45 - 100/70 | 17,5/10