PROGRAM CLASSE DAL 21/9 al 27/9

 

 

VOLKAN CLASS  PROGRAM

 

 

Lunedi 21/9

-Mono builder-

EMOM 39′

1. Ass bike cal. 
2. Burpee over lane
3. Rower cal. 
4. rest

(Settati su un numero di cal e rep che puoi portare avanti per tutto il lavoro)

 

Martedi 22/9

-Squat snatch-

Every 90″ x7 round

Fin 2 squat snatch D&G best daily

-WOD-

15 DBx2 hang power snatch (22,4/15k)

150 DU

12 thruster DBx2

150 DU

9mt DBx2 lunges walk over head

150 DU

cap. time 15′

 

Mercoledi 23/9

-Skill 10′-

hsp, hspu, hsw

-WOD-

every 4′ x3 round (rest 2′ after every round)

8 burpee shuttle run (1 rep 7+7m)

5 bar mu

max rep power clean (70/45k)

 

Giovedi 24/9

-TEAM WOD-

5 rft

15 sync ttb

15 clap push up

30 IGYG med ball x1 step box over (9/6k)

400m run partner med ball x1

cap. time 35′

 

Venerdi 25/9

-Weightlifting-

Every 2′ x7 round

2 squat clean & split jerk D&G

find best daily

-Front squat-

Every 3′ x5 set

Find 2 rep front squat best daily

-Bulletproofing-

4 set

8 rep barbell ben over row supinated grip

20 banded tricep extension

rest 90″