PROGRAM CLASS 26 AGOSTO – 1 SETTEMBRE
VOLKAN PROGRAM
CLASS PROGRAM
Lunedi 26/08_S/M
-GYMNASTIC STRENGTH-
E2mom x6 round
Beg. 5/6 negative pull up
Reg. 4 strict pull up
Rx. 4 bar mu
-WOD-
3’on-3’off x4 round
20 box jump over
20 wall ball
max hang p. sntach DB (25-17,5)
Martedi_27/08_P/WG
-BACK SQUAT-
10-65%
8-70%
6-75%
4-80%
2-85%
-WOD-
AFAP
1 rope climbe leg less
power clean 10-8-6-4-2
wall walk 5
M. 60-70-80-90-100K
F. 35-45-50-55-60K
cap. time 12′
Mercoledi_28/8_W/MGW
-SNATCH WORK 2 round-
- 2 squat snatch (2″ pausa above and below knee) 70%
- 2 squat snatch (2″ pausa below knee)
- 4 squa tsnatch
(rest 30″- 60″ every squat / rest 2′ every round)
-WOD-
amrap 20′
cal row. 20/15
ttb 8+2+2…
barbell stoh 8+2+2…
m 45kg / w 30Kg
Giovedi_29/08_S/WM
-DOUBLE UNDER skill 12′-
-FBB-
3 round
10 seesaw press kbx2 rep8 (rest 30″ every round)
2′ rest
3 round
45″ plank (rest 30″ every round)
2′ rest
3 round
8 rower dbx2 rpe 8 (rest 30″ every round)
-WOD-
AFAP
30 Cluster (60/35Kg)
1,5K Run
cap. time 15′
Venerdi_30/08_P/G
-DEADLIFT-
10_65%
8_70%
6_75%
4_80%
2_85%
(every end 30″ bicep curl, rest 30″, 30″ french press, 2′ rest)
-WOD-
AMRAP 10′
6 pull up
6 hspu
6 pistol alt.