29 Giugno - 3 Luglio 2020
Lunedì
FORZADeadlift: 4x2 (3RM)/2’
CONDITIONING
4RFT (cap time 12’)
250 mt Row
24 Kb Swing (16-24 kg)
12 Pull up
Martedì
FORZABench Press: 4x2 (3RM)/2’
CONDITIONING
FOR TIME ( cap time 12’)
21-15-9
Burpees over the bar
Thruster (25-40 kg)
Mercoledì
FORZASquat Clean: 4x6 (60%3RM)/1’
CONDITIONING
AMRAP 12’
6 Box Jump (50-60 cm)
8 Left Arm DB Snatch (10-15 kg)
6 Box Jump over (50-60 cm)
8 Right Arm DB Snatch (10-15 kg)
Giovedì
FORZAStrict Pull-up: 5 x 70%RM/1’30’’
CONDITIONING
3’ON-1’OFF
10 Deadlift (25-40)
20 Sit Up
30 D.U.
Venerdì
FORZAShoulder Press: 4x2 (3RM)/2’
CONDITIONING
18-15-12-9-6-3
Wall Ball (6-9)
Cal Row
Pull-up
