3 - 7 Agosto 2020
Lunedì
FORZABack 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
Martedì
FORZABench Press: (Pausa petto 2’’) 4 x 8 (50%RM)/1’
CONDITIONING
FOR TIME ( time cap 12’)
1 to 10 Bar facing burpees
10 to 1 Hang Power Clean (25-40)
Mercoledì
FORZAHigh Hang Power Snatch: 4 x 8 (50%RM)/1’
CONDITIONING
AMRAP 12’
21 D.U.
15 Box Jump (60-70 cm)
9 Kb American Swing (16-24 kg)
Giovedì
FORZAStrict Pull up: 6 x 50%RM/1’
CONDITIONING
FOR TIME
50 Wall Ball (6-9 kg)
50 Pull up
50 Deadlift (50-60 kg)
Venerdì
FORZAPush Press: 4 x 8 (50%RM)/1’
CONDITIONING
EMOM 16’
Min 1: 8/10 cal Row
Min 2: 10 Ghd Sit up
Min 3: 10 Stand up Jump
Min 4: Rest
