PROGRAM CLASSE DAL 15/6 al 21/6
VOLKAN CLASS PROGRAM
Lunedi 15/6
-DEADLIFT-
Find 2 rep best daily
4 round 2 rep same weight
every 3′
-WOD-
600m run
30 ttb
20 strict hspu
20 burpee over box step dbx2 (22,5/15k)
20 strict hspu
30 tbb
600m run
cap. time 15′
Martedi 16/6
-SQUAT SNATCH-
Every 2′ x6 round
find 2 rep best daily drop and go
-BACK SQUAT-
Every 3′ x6 round
find 2 rep best daily
-FBB-
4 set
10-12 Seated Bradford press on the floor
10-12 DB Y raise
90″ rest
Mercoledi 17/6
–GYMNASTIC STRENGTH-
6×5 rep unbroke strict hspu
rest as needed
–METCON-
every 5′ x6 round
- max du
- max MU
- max v-up
- max hsw
- rest
Giovedi 18/6
-GYMNASTIC STRENGTH-
10 x5 unbroken strict dip
rest as needed
-TEAM WOD-
amrap 20′
30 cal. row IGYG
20 burpee IGYG over row
10 syncro DB snatch (25/17,5k)
Venerdi 19/6
-POWER CLEAN and PUSH JERK-
every 2′ x6 round find best rep
-WOD-
800m run
21 hang cluster (60/40k)
30 ctb
2′ rest
600m run
15 hang cluster
24 ctb
2′ rest
400m run
9 hang cluster
18 ctb
cap. time 20′