PROGRAM CLASS 21 OTTOBRE – 27 OTTOBRE – Volkan Crosstrain

VOLKAN PROGRAM

CLASS PROGRAM

Lunedì 21/10_P/MG

-Back squat-

3 round every 3′

6 rep al 75%

-WOD-

3 round

21/15 cal. ass bike

20m lunges DB in ohs (5x4m)

21/15 cal ass. bike

20 hang db snatch alt.

(m 25kg / w 17,5kg)

cap. time 15′

Martedi 22/10

-Hypethrophic strenght-

3 round

1 leg less rope climb + 1 regular rope climb

6 military press from ground 70%PR

60″rest

5/7 strict pull-up

10 DB floor press glute bridge RPE 7

rest 120″

-WOD-

every 6′ x 3 round

20 V-up

12 stoh 40/25K

10 ttb

12/9 cal row.

rest of 6′ is rest

(score is the worst time)

PROGRAM CLASS 21 OTTOBRE – 27 OTTOBRE