PROGRAM CLASS 23 – 29 SETTEMBRE
VOLKAN PROGRAM
CLASS PROGRAM
Lunedi_23/09_P/M
-Front squat-
5 round every 3′
5 rep al 70%
(rest time active rest ass. bike/row)
-WOD-
4 round (4’on-90″ rest)
60 du cash-in
6-8-10 a.swing (32/24k)
6-8-10 burpee touch bar
(if finish ladder repeat from 6)
Martedi_24/9_W/WG
-SNATCH CYCLING-
2 set (rest 30/45″ every rep)
2 s.snatch 2″ pausa below/abow knee
3 s.snatch 2″ pausa above knee
3 s.snatch 1″ pausa bottom
rest 2′ afeter 1 set
-CORE-
3 round
15 v-up
30 med ball russian twist
60″ rest
-WOD-
Amrap 12′
20 db snatch alt.
2 rope climb
20 lunges alt.
(22,5/15k)
Mercoledi_25/9_S/MGW
-SKILL-
hsp, hspu, hsw
-WARMUP WOD-
amrap 6′ (easy mood)
10 sprint run (7,5+7,5m)
5 ktc/3 ttb
5 med ball thruster
-WOD-
10 round
200m run
10 ttb
10 wall ball
cap. time 20′
Giovedi_25/9_P/MW
-BENCH PRES-
every 2’30” 5 round
5 rep 70%
-FBB-
3 round
8+8 db floor press hip bridge
12 curl KB bicep
10 barbell rower RPE 7
10 kb french press knelling
(rest 30″ every exercise and 90″ every round)
-WOD-
AFAP
20/18 cal. row
10 c&j 70/40k
20/18 cal. row
10 c&j 70/40k
cap. time 6′
Venerdi_27/9_W/G
-ACCESSORY SNATCH WORK-
Every 2’30” x 8 round
(round 1-3-5-7)
2-4 balance snatch 80%
(round 2-5-6-8)
4-8 romanian deadlift snatch grip 60%
-WOD-
AMRAP 12′
12 box jump over
3+3m hsw (3 wall walk)
3 bar mu