PROGRAM CLASS 1 LUGLIO-7 LUGLIO

VOLKAN PROGRAM

CLASS PROGRAM

Lunedì P/WMG

BACK SQUAT

find 5 RM of day

Then

deload 10%

3 set  on 3’

20 alt jumping lunges

+

5 Back Squat

 

WOD

3 rounds for time 
30 hang squat cleans #43/30
15 tab
30 cal ass bike

 

Martedi_W/GW

EMOM 2x6round 

strict press from split jerk  position 4 Rep @80% of your strict press

+ 8  db lateral rises

EMOM 2X5 ROUND

3 Split jerk @80% of your splitjerk

 

 

WOD 

“AMANDISSIMA”

9-7-5

CTB

Power snatch @50/35

5-3-1

Bar MU

Power snatch 60/40

 

Mercoledi_S/M

SKILL : Foam roll activation and trigger release 20’

TEAM WOD

400 mt run syncro

3oo0 mt row i go you go every 300mt

400 mt run syncro

200 air Squat i go you go

400 mt run syncro

100 cal assault bike Bro version I go you go

CAP  40’

 

Giovedi_P/WG

Hip Thrust

In 10’ find 5 Rep RPM 9

Then

4 set  on 3’

5 burpees otb

+

5 Hip Thrust

+

5 Sumo Deadlift

 

WOD

5 rft

Max Rep barbell Floor Press unbroken

Max Rep HSPU unbroken

rest 1’ 30’’each round

 

ELITE : 100% of body weight

REGULAR: 75% of body weight

BEGINNER : 50% of body weight

 

 

 

Venerdi_W/MGW

Every 2’30” min x 9 sets
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean

 

 

AMRAP 15:
20 Box jump over
15 double DB push presses #2×22.5/15 (NO DROP)
10 Toes to bars

5 Devil press