PROGRAM CLASS 9 – 15 SETTEMBRE

VOLKAN PROGRAM

CLASS PROGRAM

Lunedi 9/9_w/wmg

-SQUAT CLEAN  AND JERK-

in 20’ find one rep quality/heavy

 

-wod-

21 p.clean (50/30k)

400 run

21 bjo

15 p.clean

400 run

15 bjo

9 p. Clean

400 run

9 bjo

6 p. Clean

400 run

6 bjo

cap. Time 20’

 

Martedi 10/9 – S/GW

-SKILL (15′) – 

Hsp, hspu, hsw

 

-CORE TRAINING-

3 Sets:

15 Side Plank Hip Taps R

15 Side Plank Hip Taps L

rest 20sec

30 Alternating Army Plank Crawlers

res 60″

 

-WOD-

amrap 8′

1 rope climb 

3 thruster (70/45K)

 

Giovedi_12/9_W/WG

-Squat snatch-

in 20′ find 1 heavy rep for quality

 

-WOD-

for time 5 round

50 du

10 dx + 10 sx db hang power snatch (22,5/15K)

10 ttb

cap. time 15′

 

Venerdi_13/9 _S-MGW

-SKILL ring/bar mu (15′)

 

-FBB-

3 round

8 arnold press RPE 7 (rest 1′ every set)

3 round

8 strict ring dip (rest 1′ every set)

 

-WOD-

AFAP

12 deadlift (110/85k)

9 wall walk

60 cal row

9 wall walk

12 deadlift

cap. time 13′