PROGRAM CLASS 15 LUGLIO – 21 LUGLIO
VOLKAN PROGRAM
CLASS PROGRAM
Lunedi 15/7_W/GM
EMOM 2’30” X 10 ROUND MAX
6 unbroken power snatches
Build up in each set to workout load.
*when you fail go to work on 4 unbroken rep
WOD
AMRAP 15
20 Deficit Push Ups (Two Dumbell)
10 Chest To Bar
500 mt assault bike
Martedi 16/7_S/W
Skills: rope climbe/kipping legless
EMOM 1’30’’x 5 round
ADV:2+2 rope pull up + 1 rope legless
REG: 2+2 rope pull up + 1 rope climbe
BEG: 1+1 rope pull up + 1 rope climbe + 1 body rope from floor
WOD
Running clock
0’ To 3’
Max rep of burpees otb
3’ To 5’
rest
From 5’ to 15
Complete as many reps as possible
10 clean and jerks #52/35
– Rest 1:00
10 clean and jerks #61/43
– Rest 1:00
10 clean and jerks #70/52
– Rest 1:00
Max reps clean and jerk in the remaining time #84/61
Mercoledi 17/07_P/MG
BACK SQUAT
EVERY 2’ X 10 ROUND
10-9-8-7-6-5-4-3-2-1 START @50%
every round perform 10 Arnold press 2DB
WOD
3 RFT
300 MT RUN
20 WALL BALL
10 WALL WALK
Giovedi 18/07_W/WGM
OHS COMPLEX
EVERY 2’ 30’’UNTIL FAIL max 8 round
1 Snatch any style
1 balance snatch
2 ohs
start @50% of your 1rm ohs
WOD
5 rounds for time:
10 push presses #43/30
10 lateral burpees over the bar
10 push jerk
10 shuttle run ( 1=7mt)
Venerdi 19/07_S/GW
SKILL TTB
EMOM 1’30’’ X 8 ROUND
ADV: 5’’ L sit bar hold position + 8 ttb
REG: 5’’ + 5 TTB
BEG: 5’’ + 3 KTC + 2 TTB
WOD
15-12-9-6
Thruster 45/30
27-21-15-9
A.swing 24/20
every drop 2 burpees ( di entrambe li esercizi)