PROGRAM CLASS 17 GIUGNO – 23 GIUGNO
VOLKAN PROGRAM
CLASS PROGRAM
Lunedi_17/06 P/MG
CHEST CONDITIONING
EVERY 3’ X 6 ROUND
8 Rep plyometric PushUp
+
5 Rep Bench Press @ 70-75%
WOD
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
Rest 1:00 between rounds.
Martedi_18/06 W/W
Jerk from ground
EMOM 1’30 X 4 ROUND
4 REP @80%
then
Squat clean
EMOM 1’30 X 4 ROUND
4 Rep @80
then
Clen & Jerk any style
EMOM 1’30 X 4 ROUND
2 Rep @85/88/90/max%
WOD
for time:
30 Muscle clean @30\25
20 wall-ball shots #9/6
20 Hpc @40\30
30 wb
10 H Squat clean
40 wb
Mercoledi_19/06 S/GM
Rope climbe skills
EMOM 2’X 5 ROUND
BG 2 Rope + 4 strict pull up
REG 2 Rope + 4 strict pullup zavorrati
ADV 2 Rope legless + 4 strict zavorrati
WOD
7Rounds For Time:
15 Toes To Bar unbroker ( every stop 3 burpees)
330 mt Run
Giovedi_20/06 P/WMG
EVERY 3’ X 6 ROUND
8 Rep box jump 70/60
+
5 Rep deadlift 80%-85%max
EMOM 18’
Min 1. 5 power snatch 60/40
Min 2. 9/12 cals Assault bike
Min 3. 15 air squats + 15 situo
Venerdi_21/06 W/GW
EMOM 1’30 X 4 ROUND
Power snatch
4 REP @75%
then
Squat snatch
EMOM 1’30 X 4 ROUND
4 Rep @80%
then
1 Snatch any style + 1 OHS
EMOM 1’30 X 4 ROUND
2 Rep @85/88/90/max%
WOD
Buy in 500 mt row
21-15-9
Handstand push-ups
10-15-20
Devil press one arm alt 20/15
Cash out 500 mt row