PROGRAM CLASS 17 GIUGNO – 23 GIUGNO

VOLKAN PROGRAM

CLASS PROGRAM

Lunedi_17/06 P/MG

CHEST CONDITIONING

EVERY 3’ X 6 ROUND

8 Rep plyometric PushUp

+

5 Rep Bench Press @ 70-75%

 

WOD

6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
Rest 1:00 between rounds.

 

Martedi_18/06 W/W

Jerk from ground

EMOM 1’30 X 4 ROUND

4 REP @80%

then

Squat clean

EMOM 1’30 X 4 ROUND

4 Rep @80

then

Clen & Jerk any style

EMOM 1’30 X 4 ROUND

2 Rep @85/88/90/max%

 

WOD

for time:

30 Muscle clean @30\25

20 wall-ball shots #9/6

20 Hpc @40\30

30 wb

10 H Squat clean 

40 wb

Mercoledi_19/06 S/GM

Rope climbe skills

EMOM 2’X 5 ROUND 

BG 2 Rope + 4 strict pull up

REG 2 Rope + 4 strict pullup zavorrati

ADV 2 Rope legless + 4 strict zavorrati

 

WOD

7Rounds For Time:
15 Toes To Bar unbroker ( every stop 3 burpees)
330 mt Run

Giovedi_20/06 P/WMG

EVERY 3’ X 6 ROUND

8 Rep box jump 70/60

+

5 Rep deadlift 80%-85%max

 

EMOM 18’

Min 1. 5 power snatch 60/40
Min 2. 9/12 cals Assault bike
Min 3. 15 air squats + 15 situo

Venerdi_21/06 W/GW

 

EMOM 1’30 X 4 ROUND

Power snatch

4 REP @75%

then

Squat snatch

EMOM 1’30 X 4 ROUND

4 Rep @80%

then

1 Snatch any style + 1 OHS

EMOM 1’30 X 4 ROUND

2 Rep @85/88/90/max%

 

WOD

Buy in 500 mt row

21-15-9
Handstand push-ups
10-15-20

Devil press one arm alt 20/15

Cash out 500 mt row