PROGRAM CLASS 19AGOSTO – 25AGOSTO

VOLKAN PROGRAM

CLASS PROGRAM

Lunedi 19/8 P/G

BENCH PRESS

EVERY 3’ X 5 ROUND

8 REP RPE8

WOD

From 0’ to 5’

1000mt row 

from 5’ to 20’

Cindy

from 20’to 25’

1000 mt row

 

Martedi 20/8 W/MW

Power clean cycling conditioning @60% of 1 rm 

every 5’ X 4 round

8P clean

2 Bob

6 P.clean

4 Bob

4 P clean

6 bob

2 P clean

8 bob

clean unbroken

 

WOD

AMRAP 12:
10 cal Ass bike 
3 thrusters @70/50
12 cal 
3 thrusters
14 cal
3 thrusters
Continue pattern and add 2 calories each round until time expires.

 

Mercoledì 21/8 S/GWM

Skill HSPU/HSW 20’

WOD

8 RFT

8Ttb
8 Barbell alternating front rack lunges #52/35
8 push presses #52/35
200 -m run

Cap 30’

 

 

Giovedi 22/8 P/MG

DEADLIFT

EVERY 3′ X 6 ROUND @75%

6 DEADLIFT

8 BOX JUMP

3 DEADLIFT

 

WODFor Time:
40-30-20-10

Wall ball

Double Unders

every 3′ perform 20 situp

 

 

Venerdì_23/8 W/W

EMOM 1 untill fail

start with 2 rep +1 rep every round

OHS @30/25

  

WOD

As many reps as possible in 20 minutes 

10 sumo deadlift high pulls  kb32/24

10 american swing.

10mt right+ 10 mt left kb carry  front rack

10 db right +10 db left  snatch 20/15

10 +10 mt db oh carry

90’’ rest