PROGRAM CLASS 27 MAGGIO – 2 GIUGNO
VOLKAN PROGRAM
CLASS PROGRAM
LUNEDI_27/5_W/GW
-Barbell conditioning-
12 power clean 60%
10 lateral burpee
60″ rest
9 power clean 65%
15 lateral burpee
60″ rest
6 power clean 70%
20 lateral burpee
60″ rest
3 power clean 75%
25 lateral burpee
-WOD-
3’on – 3′ off (x3)
10 dbx2 deadlift
8 dbx2 hang clean
6 dbx2 front squat
rest time max pistol alt.
Martedi_28/5_S/M
Murph day
1600m run
100 pull up
200 push up
300 air sqaut
1600m run
Mercoledi_29/5_P/WG
Back squat (every 2′)
4-3-3-2
60.70.80.90%
(with last weight direct in…)
Deadlift (every 2′)
4-3-3-2
+5% every round on first weight
WOD
Amrap 4’on – 2′ off (4 round)
A) 10 stoh barbell (35/25Kg)
2 rope climb
B) 10 a. swing (24/20)
2 wall walk
(alternate A and B every round)
Giovedi_30/5_W/MGW
-Snatch conditioning-
12 power snatch 60%
30″ max box jump over
60″ rest
9 power snatch 65%
30″ max box jump over
60″ rest
6 power snatch 70%
30″ max box jump over
60″ rest
3 power snatch 75%
30″ max box jump over
60″ rest
-WOD-
AFAP
Cash in 50 wall ball
6 round
30 double under
10 ttb
cash out 50 wall ball
cap. time 16′
Venerdi_31/5_S/WM
Skill hand stand walk 15′
-BODY ARMOUR-
4 round
10 tricep shot
10 kb bicep curl
10 russian twist kb
60″ rest
-WOD-
AFAP 4 round
24/20 cal row
10 sprint run (5+5m = 1 rep)
10 hang db snatch dx.
10 hang db snatch sx.
(22,5/15)
cap. time 14′