PROGRAM CLASSE DAL 22/6 al 28/6

 

 

VOLKAN CLASS  PROGRAM

 

Martedi 23/6

-DEADLIFT-

Every 3′ x4 set

find 3 best rep

6+6 split squat

-SHOULDER PRESS-

Every 3′ x4 set

Find 4 rep best daily

16 renegade row alt.

-FBB-

4 set

20 kb halo alt

+ 15 kb curl

 

Mercoledi 24/6

-METABOLIC-

3 set

500m row

400 run

250m row

200m run

2′ rest

-GYMNASTIC-

Every 6′ x 5 round

In 60″ 9 ttb + 9 c2b

in 60″ 15 wall ball

in 60″ 2 rope leg less

in 60″ max meter hsw (for quality)

2′ rest

 

Giovedi 25/6

-FBB-

3 round

20 med ball sit up

15 band pull apart

10+10 KB russian twist

rest 60″

-TEAM WOD-

4 rft

20 syn DB hang c&j (22,5/15k)

  Atlete 1_200m run

  Atleta 2_5 wall walks

50 double under syn

20 syn DB hang c&j

  Atleta 1_5 wall walks

  Atleta 2_200m run

50 double under syn

cap. time 30′

 

Venerdi 26/6

-GYMNASTIC-

5 set

5 unbroken strict ring dip

+ 30″ parallett sit hold

rest 90″

-WOD-

0 – 1 max cal ass bike

1 – 5 rest

5 – 13 max burpee DB step over box (22,5/15k)

13 – 14 rest

14 – 24… 9/7 cal ass bike + 9 thruster 40/30k