PROGRAM CLASSE DAL 29/6 al 5/7

 

 

VOLKAN CLASS  PROGRAM

 

Lunedi  29/6 (GWM)

-Bench press-

7-6-5-4-3-2-1 rep

3/4 body weight

-wod-

1000/800m row

40 thruster (20/15k)

40 pull up

750/600m

30 thruster

30 pull up

500/400m

20 thruster

20 pull up

cap. Time 28’

 

Martedi 30/6 (G)

-Rope climb skill (10′)-

Adv. 1 rope in EMOM

-WOD-

1 wall walk + 10 c2w

100 du

3 ww + 8 c2w

100 du

5 ww + 6 c2w

100 du

7 ww + 4 c2w

100 du

9 ww + 2 c2w

cap. time 17′

 

Mercoledi 1/7 (w)

-Weightlifting-

every 3’00” x 5set

20m carry front rack (24/16k)

3 power clean + 3 font squat tng

-WOD-

amrap 15′ (ladder +2)

2 db snatch alt (22,5/15k)

2 db burpee to deadlift carry 8m

 

Giovedi 2/7

-TEAM WOD-

Every 2′ x 10 set

A. max cal row

B. 5 push up + 5 box jump over + 5 deadlift (80/55k)

(A e B switch every round)

-Wall ball unbroken-

In 15′ find best set UB partner wall ball

 

Venerdi 3/7 (M)

-FBb-

4 set

25 med ball sit up

45” hollow

rest 90”

-WOD-

every 6’ x5 set

400/300m row

12 burpee Touch Bar

200m run

Max American swing (24/16k) remain time