PROGRAM CLASSE DAL 4/5 al 10/5

 

 

VOLKAN CLASS  PROGRAM

 

Lunedi 4/5 (WGM)

-Deadlift-

Ramping to 85-90%

3 set start every 2′

2 rep 90%

-Skill/conditioning-

EMOM 8′ (35″ on – 25″ off)

max double under

-WOD-

30 cal row

15 DB thrusther (22,5/15k)

12 MU

30 cal row

12 DB thruster

9 MU

30 cal row

9 DB thruster

6 MU

cap. time 15′

 

Martedi 5/5 (G)

-Gymnastic-

AMRAP 10′

1 rope climb / rope leg less

6m HSW / 3 wall walk

-Conditioning-

4 round (3′ on – 90″ off)

20 cal row

15 burpee over plate

max shuttle run (7+7=1m)

-WOD-

AMRAP 20′

8 pistol alt.

12 push up

16 med ball sit-up

 

Mercoledi 6/5 (WM)

–Barbell cycling-

every 90″ x 8 round

1 squat clean + 1 split jerk (find heavy complex)

-WOD-

8 round (75″ on – 3′ off)

100m sprint run

max c&j (45/30K)

 

Giovedi 7/5 

-Back squat-

Every 2′ x 3 set

2 rep 90%

-TEAM WOD-

5 rft

10 syncro devil press (22,5/15k)

15 IGYG db box step over

30 IGYG cal ass bike

close…

1200m run IGYG

cap. 30′

 

Venerdi 8/5 (MGW)

-Skill-

HSW, hspu, hsw (15′)

-HSPU STRICT OR STICT PRESS-

every 90″ x8 set

5 rep (RPE 7)

-WOD-

AMRAP 15′

48 DU

12 ctb

24  wall ball