22 - 26 Giugno 2020
Lunedì
FORZABench Press: 4x3 (90%3RM)/2’
CONDITIONING
FOR TIME (cap time 12’)
Accumulate free 30 of
Front Squat (25-40kg)
Ghd Sit up
Push Press (25-40kg)
Martedì
FORZAEMOM 10’
4 Hang Power Clean (60%3RM)
CONDITIONING
AMRAP 12’
5 Push up Hands release
10 Deadlift (25-40kg)
15 Wall Ball (6-9kg)
Mercoledì
FORZAStrict Pull-up: 4 x 70%RM/1’30’’
CONDITIONING
5 RFT
10 cal Row
10 Hang Power Clean
10 Burpees
Giovedì
FORZAShoulder Press: 4x3 (90%3RM)/2’
CONDITIONING
EMOM 16’
Min 1: 20 Kb Swing (16-24kg)
Min 2: 10 Box Jump (60-70cm)
Min 3: 10 Kb American Swing (16-24kg)
Min 4: Rest
Venerdì
FORZADeadlift: 4x3 (90%3RM)/2’
CONDITIONING
3 RFT (cap time 12’)
10+10 DB Lunge (10-15)
400 mt Run
20 D.U.
