Lunedì

FORZA
Strict Pull up: EMOM 8’ 40%

CONDITIONING

Tabata 8 Round (20’’-10’’)/1’
Kb American Swing (16-24 kg)
V-Up
Hang Power Clean (25-40 kg)
Sit up

 

Martedì

FORZA
Push Press: 1RM

CONDITIONING

EMOM 15’
Min1:  8/10 Cal Row
Min2:  5+5 Kb Lunge (16-24kg)
Min3:  10 Stand up

 

Mercoledì

FORZA
Back Squat: 1RM 

CONDITIONING

3RFT (cap time 12’)
400 mt Run
16 Wall Ball (6-9 kg)
12 Toes to Bar/ 16 Ghd sit up

 

Giovedì

FORZA
Bench Press: 1RM

CONDITIONING

21-15-9 (cap time 12')
Push Up
Front Squat (25-40 kg)

 

Venerdì

FORZA
Clean: 1RM 

CONDITIONING

AMRAP  6’
10 Deadlift (25-40)
20 Box Jump (60-70)
30 D.U.

Rest 4’

AMRAP  6’
10 Deadlift (30-50)
20 Box Jump (60-70)
30 D.U.