PROGRAM CLASSE DAL 11/5 al 17/5

 

 

VOLKAN CLASS  PROGRAM

 

Lunedi 11/5 (GM)

-EMOM (8′)-

40″ max double under

20″ rest

-WOD-

AMRAP 25′

200m run

100m DB farmer carry (22,5-15k)

200m run

7m hsw (4 wall walk)

max rep bar/ring MU (Beg. 8 strict pull up)

 

Martedi 12/5

-Clean and jerk-

find 4 squat clean and jerk heavy drop and go

back off: 4×4 -5/10% of heavy

-WOD-

100 du

60 db deadlift

12 hspu strict

100 du

30 db hang power clean

12 hspu strict

100 du

30 db stoh

12 hspu strict

cao. 20′

 

Mercoledi 13/5 (M)

-Skill/emom 10’-

1 rope climb/legless every minute

-Bulletproof-

150 ab-mat sit up

-endurance wod-

2 set

2’on 1’off

1)cal row

2)bbjo

3)cal ass bike

4)bbjo

 

Giovedi 14/5

-Back squat-

Find 4 heavy rep

4×4 every 3′ (-10% of heavy load)

-TEAM WOD-

40 wall ball reverse lunges partner…..30….20

30 hang snatch IGYG….20…..10 (50/35k)

30m carry sand bag IGYG…..30m……30m

cap. 18′

 

Venerdi 14/5

-Strict press-

every 3′ x5 set

5 rep (find the best daily weight)

direct in 5-8 DB chainsaw row

 

-Bench press-

every 3′ x 4set

4 rep (find the best daily weight)

 

-Deadlift-

every 3′ x 5set

4 rep (find the best daily weight)

direct in 5-8 strict dip