PROGRAM CLASSE DAL 14/9 al 20/9

VOLKAN CLASS  PROGRAM

Lunedi 14/9

-Weightlifting-

every 90” x10 set

find 1 best rep hover squat clean

-WOD-

50 ctb pull up

50 hang squat clean

50 cal row

cap.time 15’

Martedi 15/9

-Back squat-

5 set every 4’

5 rep heavy squat + 20m kb carry

-wod-

Every 3’ x10 round

75 du

200m run

Giovedi 17/9

-Team wod-

amrap 20’

10 igyg wall ball 20 – 30 – 40 – 50

7 c&j syncro (60/40)

-Recovery peace-

15’ run

Venerdi 18/9

-Skill hsp/hspu/hsw-

-WOD-

13 round

20 double under

10 American swing (24/16k)

4 ring/bar muscle up

Rest 60”

cap time. 25’