Lunedì FORZA
Bench Press: 4 x 8 (60%RM)/1’

CONDITIONING

FOR TIME (time cap 12’)
1–2–3–4–5–6–7–8–9–10
Hang Power Clean (25–40kg)
Burpees over the bar

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Lunedì FORZA
Snatch: 1 RM

CONDITIONING

AMRAP 12’
3 Push Press (25–40kg)
5 Kb American Swing (16–24kg)
7 Deadlift
10 D.U.

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Lunedì FORZA
Strict Pull up: 2 x 90%RM/2’

CONDITIONING

Tabata 4 Round (40’’–20’’)/1’

– Air Squat
– Kb American Swing (16–24)
– Lungees
– Alt. DB C&J (10–15)
.....

Lunedì FORZA
Push Press: 4 x 10 (50%RM)/1’

CONDITIONING

EMOM 16’
Min 1: max cal Row
Min 2: max American Swing (16–24kg)
Min 3: max Burpees
Min 4: REST

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Lunedì FORZA
Back Squat: 4 x 3 (80%RM)/2’

CONDITIONING

3 RFT (cap time 12’)
10 Lunge Double Dumbell (10–15)
200 mt
30 D.U.

 
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