PROGRAM CLASS 21 OTTOBRE – 27 OTTOBRE
VOLKAN PROGRAM
CLASS PROGRAM
Lunedì 21/10_P/MG
-Back squat-
3 round every 3′
6 rep al 75%
-WOD-
3 round
21/15 cal. ass bike
20m lunges DB in ohs (5x4m)
21/15 cal ass. bike
20 hang db snatch alt.
(m 25kg / w 17,5kg)
cap. time 15′
Martedi 22/10
-Hypethrophic strenght-
3 round
1 leg less rope climb + 1 regular rope climb
6 military press from ground 70%PR
60″rest
5/7 strict pull-up
10 DB floor press glute bridge RPE 7
rest 120″
-WOD-
every 6′ x 3 round
20 V-up
12 stoh 40/25K
10 ttb
12/9 cal row.
rest of 6′ is rest
(score is the worst time)