PROGRAM 22-28 GENNAIO 2024
PROGRAM CLASS
LUNEDI 22/01. P-GMW
STRICT PRESS
E2mom
10-9-8-7-6-5-4-3-2-1
Start @50% Increase every round
WOD
4 RFT CAP 16
10 Chest To Bar
20 HSC @45/30
40 Double Unders
In remaining time find 1rm of Squat clean
MARTEDI W-MG
Every 2:00 x 3 sets:
5 hang muscle snatches
Build to a heavy set of 5 reps.
Every 2:00 x 3 sets:
3 power snatches
Continue to build on hang muscle snatch weight to ~60% 65%70%
Every 2:00 x 3 sets:
COMPLEX
1 snatch hi pull
1 power snatch
1 push-press behind neck
1 squat snatch
WOD
AMRAP 2:
200-m run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
30/24 cal ass bike
AMRAP box jump
– Rest 4:00 –
AMRAP 8:
600/500-m row
AMRAP
4 burpees box jump over
8 ttb
MERCOLEDI S-W
SKILLS: Split Jerk
advance 20’ to find 1 RM Split jerk from ground
WOD
From 0’ t0 4’
BRING SALLY UP BACK SQUAT TEST #50%BW
remaining time si your rest
From 4’ to cap 25’
“LIGHT LINDA”
with same load of bring sally up
10-9-8-7-6-5-4-3-2-1 Reps
Deadlift
Bench Press (or floor press)
Clean any style
GIOVEDI P-GM
FRONT SQUAT
6 SUPERSET EVERY 3’30”
5 4-4 5-5 4
75% 80% 80% 85%
HIP THRUST
8 REP RPE 8
WOD
“NICOLETTA” ( a sor e Nicole)
AMRAP 16′
200 mt Run
then complete as many Pull-Ups as possible in a single set
Score is Pull Up
VENERDI W-WGM
Every 2:00 x 3 sets:
5 hang muscle clean
Build to a heavy set of 5 reps.
Every 2:00 x 3 sets:
4 power clean
Continue to build on hang muscle snatch weight to ~60% 65%70%
Every 2:00 x 3 sets:
COMPLEX
1 clean hi pull
1 cluster
1 power clean
1 squat clean
WOD cap 24’
6 Rounds For Time
6 Db2 Thrusters 22,5/17,5
6 shuttle run (1=5mt)
6 Push ups hand release
6 shuttle run
6 Db2 front rack lunges
6 shuttle run
6 Deficit HSPU