PROGRAM CLASS 22 LUGLIO – 28 LUGLIO

VOLKAN PROGRAM

CLASS PROGRAM

Martedi 23/7_S/GM

-SKILL-

Double under /Cross over 15′

-FBB-

4 round

4+4 strict pull up mix grip

20 med ball sit-up

2′ rest

 

-WOD-

Amrap 15′

5 hspu

10 pistol alt.

200m run

 

Mercoledi 24/7_P/WMG

-STRICT PRESS-

every 30″ x 3 interval_3 rep (60%)

3′ rest

every 30″ x3 interval_2 rep (70%)

3′ rest

-PUSH PRESS-

every 30″ x 3 interval_5 rep (60%)

3′ rest

every 30″ x3 interval_3 rep (70%)

 

-WOD-

AFAP 5 round

4 sprti run (7,5+7,5m)

8 burpee box jump over

12 devil press one DB alt. 25/17,5 Kg

 

Giovedi 25/7_W/GW

-CLEAN CYCLING any style-

  1. 5 rep 70%
  2. 4 rep 75%
  3. 3 rep 80%

3′ rest

  1. 4 rep 75%
  2. 3 rep 80%
  3. 2 rep 85%

3′ rest

  1. 3 rep 80%
  2. 2 rep 85%
  3. 1 rep 90%

-WOD-

AFAP

ttb 18-15-12-9

dbx2 hang power clean 9-12-15-18

dbx2 stoh 9-12-15-18

 

Venerdi 26/7_S/M

-SKILL-

Bar/Ring mu 15′

 

-CORE-

4 round

15 side plankl hip taps right

15 side plank hip taps left

20″ rest

30 alt army plank crawlers

60″ rest

 

-WOD-

amrap 15′

Cal. row 15/12

wall ball 12

med ball step over 9