PROGRAM CLASSE DAL 28/9 al 4/10
VOLKAN CLASS PROGRAM
Lunedi 28/9
–Strict press-
Every 2′ x 6 round
Find 3 rep best daily
-WOD-
6 set (3′ on – 1′ rest)
- 10 shuttle run (1 rep=7+7m)
max v-up
2) 10 shuttle run
max bar MU or ring
3) 10 shuttle run
max c&j (60/40k)
Martedi 29/9
5 round for time
25/20 cal ass bike
15 burpee box jump over
200m run
4′ rest
cap. time 45′
Mercoledi 30/9
-METCON for time-
21 hspu
2x7m walking lunges mix grip (dbx2 22,5/15k)
15 hspu
3x7m walking lunges mix grip
9 hspu
4x7m walking lunges mix grip
cap. time 12′
-Bulletproofing-
10′ practice rope climb
Giovedi 1/10
-Bench pres-
every 3’ x 5 set
find 3 best rep daily
-WOD team x2-
40 igyg deadlift (110/75k)
30 syn pull up
80 partner wall ball
10 wall walk igyg
80 wall ball partner
30 syn pull up
40 igyg deadlift
cap. time 28’
Venerdi 2/10
-Weightlifting-
every 90″ x 10 set
3 hang squat snatch tng
usa lo stesso carico per tutti i round
-Back squat-
every 90″ x10 round
2 rep
usa lo stesso carico per tutti i round
-Bulletproofing-
3 set
8-10 preacher curls
8-10 skull cruscher
rest 90″