PROGRAM CLASS 20 MAGGIO – 26MAGGIO

VOLKAN PROGRAM

CLASS PROGRAM

20/05_P-G

-FRONT SQUAT-

every 3′

5-4-3-5-4-3

77.80.83.80.83.86%

BEFORE EVERY SET PERFORM 10 PLYOJUMP

 

WOD

AMRAP 10′
2-4-6-8… etc.
Box jumps #60/50
Handstand push-ups

Post-workout:
For completion:
50 KB shoulder presses (25+25)

 

21/05_W-MW

1 RM TOTAL

From 0’to 5′ find 1 rm HPC

From 5’to 10′ find 1 rm HSC

From 10′ to 17′ find 1 rm of PC

From 17′ to 24′ find 1 rm of SC

 

WOD

50-40-30-20-10
Calorie row

15 Cluster every round 35/25

 

22/05_S/GWM

SKILLS PEGBOARD 20′

BODY ARMOUR 

4 set 6 pullup strict  zavvorati  recupero 1’30”

 

WOD
3 Rounds for time

3 Sandbag clean
6 Sandbag lungees
12  pullup

24 cal ass bike

every round rest 1’30”

 

 

23/05_P-MG

Strict press 

10′ to find 1Rm 

then

EMOM 3′ X 5 ROUND

max rep strict press @ 70% of 1rm

+

12 Back raises ( db or plate)

 

 

WOD

E3MOM X 5 Sets
200 Mt run
15 Burpees Touch (Bar)
10 Ttb

 

24/05_W/W

 

1 RM TOTAL

From 0’to 5′ find 1 rm HPS

From 5’to 10′ find 1 rm HSS

From 10′ to 17′ find 1 rm of PS

From 17′ to 24′ find 1 rm of SS

 

WOD

AMRAP 18′

10 sumo deadlift high pulls #35/25

10 barbell push ups

10 ohs #35/25

10 barbell row #35/25