PROGRAM CLASSE DAL 13/7 al 19/7
VOLKAN CLASS PROGRAM
Lunedi 13/7
-Squat clean-
emom 10′
1 rep (stop when speed or technique drop)
-WOD-
15 – 25 – 35
Thruster (40/25k)
burpee over barbell
c2b
cap. time 20′
Martedi 14/7
-Skill du-
10 round (30″ on – 30″ off)
max double under
-WOD-
20 round (every 90″)
- 15/12 cal ass
- 200m run
- 14/12 cal row
- rest
Mercoledi 15/7
-Core work-
100 ab mat sit up med ball 9/6k
-WOD-
amrap 20′ (3’on – 1′ off)
20 db snatch alt.
6 shuttle run (7+7m)
max mu
Giovedi 16/7
-Skill-
Rope climb or emom 12′ (2 regular / 1 legless)
-TEAM WOD-
amrap 20′
16 partner wall ball
24 box jump over IGYG
200m DB farmer carry partner (22,5/15k)
Venerdi 17/7
-Bench press-
Find 5 rep heavy
3×5 rep same weight
-WOD-
50 american swing (24/16)
30 ttb
20 a.swing
30 ttb
40 cal row
20 a.swing
30 ttb
40 cal. row
50 hspu
cap. time 25′