PROGRAM CLASS 7 OTTOBRE – 13 OTTOBRE
- VOLKAN PROGRAM
CLASS PROGRAM
Lunedi_7/10_S/MGW
-GYMNASTIC STRENGTH-
5 round every 3′
6 strict dip (horn or ring)
30″ rest
6 strict pull-up
adv.
5 round every 4′
5 strict chest to ring
2 ring mu
5 strict dip
-WOD-
4 round for time
400m run
20 hspu
1 complex clean (1 power clean + 1 h.p.clean + 1 h.s.clean + 1 squat clean) 80/50kg
cap. time 20′
Martedi_8/10_P/WM
-DEADLIFT-
5 round every 3′
7 rep al 70% rest of time on erg active rest
-FBB-
4 round
10 barbell rower rpe 8 + 10 pudh up on barbell
90″ rest
-WOD-
5 round
20 wall ball
40 double under
cap. time 9′
Mercoledi_9/10_W/G
-SNATCH WORK-
every 2’15” x7 round
1 hps + 1ps + 1 hpd + 2 ps (70%)
-WOD-
amrap 10′
1 rope climb
5 box jump over
5 sprint run (7,5+7,5=1 rep)
REST 5′
amrap 10′
5 chest to bar
5 DB box step over
20m burbee broad jump
Giovedi_10/10_S/MW
-SKILL
hsp, hspu. hsw (15′)
-CORE-
4 round
20″ l-sit
30 m sand bag carry
75” rest
-WOD-
3 round
20/18 cal. row
20 alt. hang power clean and jerk DBx1 (30/17.5K)
Venerdi_11/10_P/GMW
-FRONT SQUAT-
5 round every 3’
7 rep 70%
-WOD-
cap 12’
da 1 a 10
burpee over barbell front
ttb
rest of time max weight OHS from ground