PROGRAM CLASS 29 SETTEMBRE – 6 OTTOBRE

VOLKAN PROGRAM

CLASS  PROGRAM

LUNEDÌ P/WMG

BACK SQUAT

5 round every 3′

5 rep al 75%

Before every round 10 jump squat

afrer every round 10 broad jump

WOD

TEAM WOD

20 rounds for time with a partner:
7 Push Presses #52/35

150mt row

7 Pull Ups

One partner completes a full round at a time before switching for 10 rounds each.

 

MARTEDI W/GW

SNATCH

Every 3 min x 7 sets

1 hang power snatch

1 power snatch

1 hang squat snatch

1 ohs

build in weight every set start @50% of power snatch

 

WOD

”THE CRUNCHY SEVEN”

7 RFT

7 THRUSTER 60/40

7BURPEES DOUBLE JUMP OTB

 

 

MERCOLEDI  S/M

SKILL “SPLIT JERK”

Warm up  with TABATA db split jerk alt

then

15’ technique on SPLIT JERK or 1Rm in 15’ for ADV

 

WOD

“FEEL YOUR HEART”

 

EMOM for 24 minutes

Min 1 – Row ( 1 cal = 1 rep)

Min 2 –Ass Bike (1cal = 1rep)

Min 3 – burpees touch bar 

Min 4 – Rest

score is The total rep of your wrostest round

 

GIOVEDI  P/WG

STRICT PRESS

5 round every 3′

5 rep al 75%

Before every round  15 elastic french press

After every round 10 db curl 

 

WOD

AMRAP 15’

2 sand bag clean 

4 +4 pistols 

6 Ttb

8 push up

 

 

VENERDÌ W/MGW

Every 4 min x 6

1 hang power clean

1 power clean

1 hang squat clean

1 squat clean

max rep unbroken front squat

build in weight every set start @50% of power clean

 

WOD

12’ AMRAP

Max mt unbroken Pinch Grip farmer carry #plate@2×15/10 

every drop of plate perform:

5 A.swing @32/24

5 kb SDHP

5 strict chine up

 

 

SABATO S/WM