PROGRAM CLASS 28 OTTOBRE – 3 NOVEMBRE

            VOLKAN PROGRAM

CLASS  PROGRAM

Face2Face Week

Lunedì 28/10

Strict Press from rack

EMOM2′ X 4 ROUND

6rep @65% of your strict press

Push Press

EMOM2′ X 3 ROUND

6rep @75% of your strict press

EMOM2′ X 3 ROUND

6rep @85% of your strict press

 

WOD1

AMRAP 10′

8 DB Thruster one arm right

10 burpees otp

8 DB Thruster one arm left

30 DU/SU

 

Martedi 29/10

GYMNASTIC

10-9-8-7-6 (BOX 60/50) -5-4-3-2-1(BOX 70/60)

BOX JUMP

6-6-6-6-6-6-6-6-6-6

PUSH UP

 

WOD2

18 Deadlift 

9 CTB

15 Deadlift

12 CTB

12 Deadlift 

15 CTB

 

Mercoledi 30/10

SKILLS 

SAND BAG

STACCO-CLEAN-SHOULDERING-SQUAT-CARRY

 

WOD

For time 9′

10 RFT

3 Snatch (60/45 kg)

3 (7+7mt) shuttle run

in remaining time max cal row

 

WOD 4

AMRAP 6′

3 Sand Bag Clean 150/100 lb)

9 mt carry sand bag

15 cal ass bike

9 mt sand bag

 

Giovedi 31/10

FBB

TRISET 1

4 round

1o + 10 kneeling Arnold press one arm

10+10 db curl one arma

20 Elastic French Press

rest 2′

 

WOD 5 

AFAP  8′

40 WB

30 DB SNATCH 30 KG

20 BOX JUMP OVER 75

10 DB DEVIL PRESS

 

WOD 6

AFAP 10′

RMU 3-6-9-12

BARBELL CLUSTER 8-6-4-2 (75-80-85-90)

 

 

Venerdi 1/11

TEAM WOD

Team of 3 rower challenge( vogatori collegati)

6 k row partner A ROW  partner B  barbell OH  hold position partner C rest ( barbell 40/25)

 

then

for time 

50 ktc syncro every stop  perform 10 burpees syncro