PROGRAM CLASS 5 AGOSTO – 11 AGOSTO

VOLKAN PROGRAM

CLASS PROGRAM

Lunedi_5/8_P/WMG

-BACK SQUAT-

every 4′

5 rep 70%

3 rep 80%

2 rep 90%

 

-WOD-

4 round

200 run

9 Snatch 60/40

50 d.u.

cap. time 12′

 

Martedi_6/8_W/GW

-CLEAN AND JERK-

in 5′ find heavy one rep

emom 6′

1 rep at 80% of pr find

-WOD-

2 round for time

12 thruster dbx2 (22,5/15)

12 pull up

9 thruster dbx2

9 ctb

6 thrustet dbx2

6 bar mu

 

Mercoeldi_7/8_S/M

-DOUBLE UNDER skill 15′-

-FBB-

3 round

8 dbx2 bench press RPE8

60″ rest

8 kb pull over RPE8

90″ rest

-WOD-

10 round for time

10 wall ball

5 sprint run (1=7,5m)

5 burpee touch bar

5 sprint run (1=7,5m)

 

Giovedi_8/8_P/WG

-FRONT SQUAT-

every 4′

5 rep 70%

3 rep 80%

2 rep 90%

(row active rest)

 

-WOD-

round A

8 power clean (45/30)

8 hspu

round B

lunges barbell 4+4

8 ttb

amrap 5′

A B A B

rest 3′ after every block

 

Venerdi_9/8_W/MGW

-SNATCH WORK-

find in 10′ pr snatch

afeter 6′ emom

80% of pr find 1 snatch

 

-WOD-

for time

50 cal row (cash in)

5 round

3 rope climb

9 deadlift (100/80)

50 cal ass bike (cash out)