PROGRAM CLASS 6 MAGGIO – 12 MAGGIO

VOLKAN PROGRAM

CLASS PROGRAM

 

LUNEDI 06/05 W-MGW

Weightlifting

in 10’ search 2 RM of Thruster

Then 

Deload 10% and work on

Emom 2’ x 5 round

2 thruster 

2 front squat

1 Stoh

 

WOD

7 x 1:00 rounds of:
20 double-unders
5 burpees
Max-reps deadlifts #100/80
Rest 1’ every round

 

MARTEDI 07/05 S-WM

Skills :kipping pull-up / butterfly

 

WOD

5 Rounds For Time

21-18-15-12-9 

KB A.Swing #24/16

1-2-3-4-5

wall walk

400 Mt Run

 

 

MERCOLEDI 08/05 P/G

Strict press
6 set of 5 rep @70-75%max

every set perform

10 lateral raises+10 front raises

rest 2’

 

WOD

AMRAP 1o’

4 handstand push-ups

6 ttb

8 Pistols alt

rest 2’

AMRAP 8’

4 Dips

6 Push ups

8 sit-up

 

 

GIOVEDI 09/05 W-MW

OH SQUAT

6X 5 @ 70% every set  perform

8+8 split squat from box 1db

 

WOD

4 rounds for max reps:
1 minute of DB snatches alt  25/20 
1 minute of rowing for calories
1 minute of dumbbell box step-ups  25/20

1 minute of  Ass Bike for clories

1’30 rest

 

VENERDI 10/05 S-GWM

Skills HSW

WOD

For Time in a 30’min Cap Time with a partner

Buy in 100 du each 

2o I go you go devil press 2db

200 mt run with medball 

30 i go you go Hang muscle clean 2db
300 mt run with med ball

40 wall ball syncro

400 mt run with medball

50 pull up i go you go

500 mt run with medball

60 air squat Syncro 

600 mt run with medball

 

Cash out 100 Double Unders each

 

SABATO 11/05 P-MG