PROGRAM CLASS 3 GIUGNO – 9 GIUGNO

VOLKAN PROGRAM

CLASS PROGRAM

Lunedi_3/6_P/G

BENCH PRESS

6×6 @ 70%

every round perform 20 rep of Tricip elastic press

REST 2′

 

WOD

5 Rounds For Time

5 Deficit HSPU
10 Burpees Box Get Over 120/100
20 TTB

CAP 20′

Martedi_4/6_W/MW

JERK from ground

EMOM 1′ X 8 ROUND

1 Jerk

2 burpees

1 jerk

START @50% INCREASE 5%EVERY ROUND

 

WOD

TEAM WOD

AMRAP 20′

a) 50 Double Unders  

b) 50 mt OHKB Farmer Carry   2 x  #24/16 B

a+b) 50 SDHP

 

 

Mercoledi_5/6_S/GWM

20′ SKILLS: PULLUP/CTB /MU

CORE WORK

4 Round

20 + 20 flutter kick 

10 v-up

20 spider 

10 v-up

rest 1′

 

WOD:

FOR TIME 

100 mt shuttle run

15 pull up

20 A.swing

100 mt shuttle run

10 ctb 

20 a.swing

100 mt shuttle run

5 mu

20 a.swing

CAP 10′

 

 

 

Giovedi_6/6_P/MG

Back squat

in 8’ find 3 rm

then deload 10%

EMOM 6

ODD : 3 back squat

EVEN : 2 front squat

 

WOD

EMOM 25’

1) 18-15 cal row

2)15-12 push up HR

3) 12-10 cal ass bike

4) 20 alt lunges jump

5) rest

 

 

 

Venerdi_7/6_W/W

Every 2 min x 9 sets
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean start @65% and try to find 1rm of the day

 

WOD

Every 2:30 for 7 rounds:
12 DB deadlifts     2 X20/2X15
 9 DB hang power Snatch
 6 DB push jerks