PROGRAM CLASS 22 LUGLIO – 28 LUGLIO
VOLKAN PROGRAM
CLASS PROGRAM
Martedi 23/7_S/GM
-SKILL-
Double under /Cross over 15′
-FBB-
4 round
4+4 strict pull up mix grip
20 med ball sit-up
2′ rest
-WOD-
Amrap 15′
5 hspu
10 pistol alt.
200m run
Mercoledi 24/7_P/WMG
-STRICT PRESS-
every 30″ x 3 interval_3 rep (60%)
3′ rest
every 30″ x3 interval_2 rep (70%)
3′ rest
-PUSH PRESS-
every 30″ x 3 interval_5 rep (60%)
3′ rest
every 30″ x3 interval_3 rep (70%)
-WOD-
AFAP 5 round
4 sprti run (7,5+7,5m)
8 burpee box jump over
12 devil press one DB alt. 25/17,5 Kg
Giovedi 25/7_W/GW
-CLEAN CYCLING any style-
- 5 rep 70%
- 4 rep 75%
- 3 rep 80%
3′ rest
- 4 rep 75%
- 3 rep 80%
- 2 rep 85%
3′ rest
- 3 rep 80%
- 2 rep 85%
- 1 rep 90%
-WOD-
AFAP
ttb 18-15-12-9
dbx2 hang power clean 9-12-15-18
dbx2 stoh 9-12-15-18
Venerdi 26/7_S/M
-SKILL-
Bar/Ring mu 15′
-CORE-
4 round
15 side plankl hip taps right
15 side plank hip taps left
20″ rest
30 alt army plank crawlers
60″ rest
-WOD-
amrap 15′
Cal. row 15/12
wall ball 12
med ball step over 9