PROGRAM CLASS 14 OTTOBRE – 20 OTTOBRE
- VOLKAN PROGRAM
CLASS PROGRAM
Lunedi 14/10 P/MG
DEADLIFT:
In 15′
Find 1 RM
then deload 10%
EMOM1’X5 ROUND
1 REP
WOD
FOR TIME
30TTB
800/1,000-m row
20 CTB/PULLUP
600/800 row
10 WALL WALK
400/600 row
Martedi_15/10 W/W
Every 3:00 x 6 sets:
2 power cleans
2 Push Jerk
Increase loading across as many sets as possible.
WOD
Cap time 20′
For time:
75 push presses #30/20
25 hang power snatches #30/20
75 sumo deadlift high pulls #30/20
25 hang power snatches #30/20
75 front squats #30/20
25 hang power snatches #30/20
Mercoledi 16/10 S/GM
SKILLS : Pegboard 15′
GYMNASTIC STRENGHT
4 Set
30” hollow hold
5 Pull up(zavorrati)
5 Dip(zavorrati)
30” Plank
1′ Rest
WOD
4 RFT
24 Air Squats
24 Push-ups
24 Jumping Lunges
400m Run
cap 20′
Giovedi 17/10 P/WMG
Bench Press + lateral cross
4 set
8+12 RPE 9
REST 2’
TEAM WOD
For Time
30 Devil Press #2×22.5/15 I GO YOU GO
1600 mt Row i go you go every 200
10 Rope Climb 2 each
3000 mt ass bike change every 300
100 Wall Ball #9/6 I go you go
Venerdi 18/10 W/GW
OHS from rack
find 3 rm of the day in 12′
then DELOAD 10%
E2MOM X 5 ROUND
3 OHS
WOD
Cap Time 13′
21-15-9
Box jump over
7-7-7
Handstand push-ups
9-15-21
Hang cluster #45/30