PROGRAM CLASSE DAL 12/8 al 18/8

 

 

VOLKAN CLASS  PROGRAM

 

Lunedi 12/10

-Skill double under (10’)-

METCON

5’ on – 3’ off (x4 round)

400m run + max call row (or assault)

last 60” of 5’ max burpee over lane

 

Martedi 13/10

-METCON-

21 db box step over (22,5/15k)

21 high ring dips

7+7m hsw

21 db box step over

15 high ring dips

7+7m hsw

21 db box step over

9 high ring dips

cap. time 20′

-Bulletproofing-

Accumula TTB facendo set più lunghi possibili

80/70/60 rep

oppure 10×5 UB

 

Mercoledi 14/10

-PREP.-

EMOM 10′

3 tall squat clean

3 split jerk

-Every 90″ x7 round-

find 1 best rep squat clean

-Every 3′ x5 round-

find best 1 rep front squat

-Jerk balance-

4×3 65% (start every 2′)

 

Giovedi 15/10

Team wod x2

5 rft

20 igyg stoh (60/40k)

30 burpee syncro lateral over burpee

30 igyg kb American swing (32/24)

cap. Time 25’

-Deload-

15’ easy run

 

Venerdi 16/10

-Chipper-

3 round

max pistol 90”

max c2b 90”

max hspu 90”

Max med ball sit up (9/6k)

max rope climb 90”

90” rest

-Bench pres-

every 2’ x6 round

find 1 heavy rep