Lunedì FORZA
Bench Press: 4 x 4 (70%RM)/2’

CONDITIONING

21–15–9
Front Squat (25–40kg)
Burpees hands release

 

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Lunedì FORZA
Strict Pull up: 4 x 60%RM/1’30’’’

CONDITIONING

FOR TIME
200–400–600 mt Run
30–20–10 Push Press (25–40 kg)

 

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Lunedì FORZA
Push Press: (Double Dumbell) 4 x 8 (50%RM)/1’

CONDITIONING

2 round of
EMOM: 10 Deadlift (25–40kg) + 10 DU
E2MOM: 10 Deadlift (25–40kg) + 10 DU + 10 Push Press
E3MOM: 10 Deadlift (25–40kg) + 10 DU + 10 Push Press  + 10 Cal Row

 
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Lunedì FORZA
Back Squat: (Pausa parallelo 2’’) 4 x 8 (50%RM)/1’

CONDITIONING

3 RFT (cap time 12’)
400 mt Run
24 Kb Swing (16–24 kg)
12 Push up Hrls
 

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Lunedì FORZA
Bench Press: 6 x 6 (50%RM)/1’

CONDITIONING

FOR TIME
21–15–9
Thruster (25–40kg)
Pull up
 

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