PROGRAM CLASS 16 – 22 SETTEMBRE

VOLKAN PROGRAM

CLASS PROGRAM

Lunedi 16/09_P/G

Back Squat

6×6 @75%

every set perform 20 sky skater alternate

rest 2′

WOD

25 box step up kb 24/20

25 russian swing

25 sit up

150 DU

25 sit up

25 russian swing

25 box step up over

150 Du

every 2′ perform 5 burpees double push up

cap 20′

 

Martedi W/MW

TABATA

Db splilt jerk 

20”dx arm 10”rest 20”sx arm

JERK FROM RACK

EMOM 2′ x 4 round

Push Jerk

5 rep @70% 

EMOM 2′ x 4 round

Split Jerk

4 rep @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

 

WOD

6 sets:
On a 1:30 clock:
:45 max-calorie row for 3 round and max calorie assault bike for 3 round
:15 transition
:30 hang power snatch max rep @30/25
Rest 2:00 between intervals.

score is total rep+total calories

 

Mercoledi S/GWM

skill 20

Russian swing/American swing 15’

EMOM 1X5

15 R swing

10 A swing

 

CORE WORK

20’’ Hollow

20 Medball situp

20 Medball russian twist

 

WOD

AMRAP 13’

1000MT RUN

then max round of

5 ManMaker db25kg (one round dx arm one round sx arm)

10 Barbell OHS 40/30

 

 

 

Giovedi P/MG

 

Strict Press

5×6@70%

Every round 10 Seated GoodMorning con kb

rest 2′

 

WOD

E3MOM X 5 Sets

15/12 Calorie Row

12 Ttr

9Chest To Bar

6 Reverse Burpees 

 

Venerdi W/W

Find 1 rm of clean

From 0′ to 5  muscle clean

From 5’to 10′ power clean

From 10′ to 15′ Squat clean

Then

Deload 15% and perform

2 set of max rep squat clean unbroken 

rest 3′ between set

 

WOD

 2 RFT

50 Alt db snatch @22,5/15

50 Db deadlift one arm (25 dx+25 sx)

50 Wall ball 9/6

Sabato S/GM