PROGRAM CLASSE DAL 6/7 al 12/7
VOLKAN CLASS PROGRAM
Lunedi 6/7 (GWM)
-Bench press-
Find best 5 rep of daily
3×5 rep every 3′
-WOD-
4′ on – 2’off
200m run
5 pull up + 3 ctb + 1 muscle up
9 ohs 50/35k
max cal row
Martedi 7/7 (G)
-Rope climb-
Practice 12′ rope climb
Adv. 1 rope leg less o regular every 60″
-WOD-
6 round
5 strict hspu
10 pistol alt.
20 ab mat sit up med ball 9/6k
cap. time 12′
Mercoledi 8/7
Find 1 complex heavy
1 squat clean + 1 hang squat clean + 1 split jerk
same weight every 2 x3 set
repeat the complex
-wod-
5 rft
50 double under
6 power clean (80/55k)
10 burp facing bar over
cap. Time 15’
Giovedi 9/7
-FBB-
4 set
8 barbell z-press
8 db curl
rest 90″
-TEAM WOD-
amrap 16′ (ladder +2)
6 syncro hang power clean
6 IGYG burpee box jump over
6 syncro front rack alt. lunges back
6 IGYG burpee box jump over
(add +2 rep every round on every exercise)
Venerdi 10/7
-HSPU work-
5×5 eleveted c2w (uno spessore che ti permetta di fare 5 rep unbroken)
rest as you need
-WOD-
7 round
3′ on – 30″ off
- max ttb
- max cal row
- max devil press DBx2 (22,5/15k)
- max cal row
- max bar mu
- max cal row
- max DB x1 box step over