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)