PROGRAM CLASS 29 LUGLIO – 3 AGOSTO
VOLKAN PROGRAM
CLASS PROGRAM
LUNEDI P/MG
-Floor Bench Press-
in 2’30’ x 5 set
12 rep RPE9 + Max rep rear delt Fly with elastic band
TEAM WOD
THE 300 AUHHHH
-
- Partner 1
- Max calorie Row (or Bike or Ski)*
-
- Partner 2
- 6 Bar Facing Burpees
- 12 Thrusters (95/65 lb)
- 24 Double-Unders
-
- Partners switch after each round’s
-
- *Continue until 300 total calories have been accumulated
- 30’Cap Time
MARTEDI W/MGW
10′ TECNICA SNATCH (avvicinamento al carico di lavoro)
Then
SNATCH CONDITIONING
“ISABEL”
For time:
30 power snatches #61/43
Intermediate Option:
For time:
30 power snatches #43/30
Beginner Option:
For time:
30 power snatches #30/25
CAP TIME 7′
WOD
7 RFT
4 Alternate Devil Press #22.5/15
6 Ttb
8 Box jumps #60/50
CAP 15′
MERCOLEDI S/WM
Skill 10′
Horn dips /Ring dips
then
EMOM 7′
6 HORN/RING dips
WOD
200-m run
6 clean and jerks #60/30
200-m run
5 clean and jerks #70/35
200-m run
4 clean and jerks #80/40
200-m run
3 clean and jerks #90/50
200-m run
2 clean and jerks #100/60
200-m run
1 clean and jerks #110/70
GIOVEDI P/G
DEADLIFT
Every 2’30
8 rep @ 80% + 20 mt spostamenti laterali con elastico
Every 2’30”
6 rep @ 85% + 20 slanci glutei con elastico (10+10)
WOD
AMRAP 12′
20 Alt OH KB lunges alt (10 +10 braccio dx)
2 wall walk
20 AB mat situp
2 wall walk
VENERDI W/MW
Push press
2-3 2-3. 2-3. 2-3. 2-3. 2-3
Every 3′ perform 2 push press, increase of 2,5% and perform 3 rep, add weight every round start @70%
WOD
AMRAP 12
10 cal row
5 OHS @ 60/35
12 cal row
5 OHS
14 cal row
5 OHS
Continue pattern and add 2 calories each round until time expires.