PROGRAM CLASS 13 MAGGIO – 19 MAGGIO

VOLKAN PROGRAM

CLASS PROGRAM

13/05_P-WMG

-BACK SQUAT-

every 3′

5-4-3-4-3-2

77.80.83.80.83.86%

-WOD-

5 round

20 call. ass. bike

15 american swing (32/24)

10 hspu

cap. time 18′

 

14/05_W-GW

-COMPLEX SNATCH-

every 2′

1 ss + 1 hang ss + 1 ss (65%)

1 ss + 1 hang ss (70%) 

1 ss + 1 hang ss + 1 ss (70%)

1 ss + 1 hang ss (75%)

1 ss + 1 ohs (75-77-80%)

 

-CORE-

4 round

30 mountain climb

20″ l-sit bar

60″ rest

 

-WOD-

amrap 12′

3 rope climb

12 thrusther (45/30)

 

15/05_S/M

-SKILL-

Double under + double cross (15′)

-WOD-

10 round

200m run

10 burpee touch taget

4+4m hand stand walk

cap. time 25′

 

16/05_P-WG

-BENCH PRESS-

every 3′

5-4-3-4-3-2

77.80.83.80.83.86%

-FBB-

60% of bench press

4 round x8

babrbell rower

-WOD-

10-8-6-4-2 Power snatch (60/30Kg)

4 bar muscle up

cap. time 12′

 

17/05_W/MGW

-COMPLEX CLEAN & JERK-

every 2′

1 sc & pp + 1 hang sc + 1 sc & pj (65 – 70%)

1 sc + 1 hang sc & pj (70-75%)

1 sc + 1 sc & split (77 – 80 – 83%)

-WOD-

5 round

100 double under

10 ttb

10 deadlift (100/80)

cap. time 20′